Sun 29th Apr 2018 at 8:00am by puzzler

Run > Long Run
  • Time
    2:19:45
  • Miles
    17.14
  • Min/mi
    8:09
  • Pacing
    83.3%
  • WAVA
    61.41
  • Stride(cm)
    116
  • Cals
    1616
  • Cadence
    170
  • BPM
    140
  • %MHR
    75.6
  • B/mi
    1141
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

17 w 7@ sub LT. Started sub LT section to pace, then had to work hard to get HR up, pushed the HR in the last ‘sub LT’ mile to ensure fast finish. Cool and cloudy, near perfect conditions so the pace was good too.

Split Summary
===
1) 1m - 9:25(9:25/m) 139/179bpm 115cal 6.37/7.66mph
2) 1m - 8:53(8:53/m) 128/134bpm 104cal 6.76/7.26mph
3) 1m - 9:09(9:09/m) 130/138bpm 107cal 6.56/7.08mph
4) 1m - 8:41(8:41/m) 133/138bpm 104cal 6.91/7.43mph
5) 1m - 8:40(8:40/m) 133/139bpm 97cal 6.92/7.87mph
6) 1m - 8:43(8:43/m) 129/133bpm 82cal 6.88/7.45mph
7) 1m - 8:53(8:53/m) 132/135bpm 85cal 6.76/6.95mph
8) 1m - 8:52(8:52/m) 130/133bpm 78cal 6.76/7.26mph
9) 1m - 8:43(8:43/m) 131/134bpm 77cal 6.88/7.22mph
10) 1m - 7:16(7:16/m) 146/153bpm 97cal 8.25/8.75mph
11) 1m - 6:54(6:54/m) 153/155bpm 101cal 8.7/8.97mph
12) 1m - 6:49(6:49/m) 155/157bpm 102cal 8.8/9.18mph
13) 1m - 6:43(6:43/m) 156/158bpm 101cal 8.93/9.48mph
14) 1m - 6:53(6:53/m) 157/159bpm 104cal 8.73/9.37mph
15) 1m - 6:58(6:58/m) 156/159bpm 103cal 8.61/10.31mph
16) 1m - 6:43(6:43/m) 159/161bpm 102cal 8.93/9.46mph
17) 1m - 10:07(10:07/m) 135/161bpm 51cal 5.93/9.02mph
18) 0.14m - 1:22(10:03/m) 136/139bpm 6cal 5.97/6.39mph
9:25 8:53 9:09 8:41 8:40 8:43 8:53 8:52 8:43 7:16 6:54 6:49 6:43 6:53 6:58 6:43 10:07 1:22

Pace

6% 17% 34% 16% 26%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:51 4:51 9:42 149 74-179 1445 173 158-182 3/6
1.00 9:26 4:35 9:10 128 117-136 1173 172 160-176 6/4
1.50 13:49 4:23 8:47 128 125-134 1124 171 166-174 5/7
2.00 18:19 4:30 8:59 129 125-131 1159 168 162-172 6/8
2.50 22:54 4:35 9:10 131 125-138 1201 170 164-176 6/4
3.00 27:27 4:34 9:07 129 123-132 1176 168 160-174 3/5
3.50 31:58 4:31 9:01 131 127-135 1181 168 160-174 12/13
4.00 36:08 4:10 8:20 135 130-138 1124 170 164-176 7/8
4.50 40:28 4:20 8:40 133 131-137 1153 170 164-174 9/9
5.00 45:28 5:00 +39 10:00 133 122-139 1331 170 120-176 4/2
5.50 49:45 4:17 8:34 129 124-133 1105 169 166-176 2/9
6.00 54:11 4:26 8:53 129 126-132 1145 168 162-172 8/7
6.50 58:37 4:26 8:51 131 129-135 1160 168 160-174 3/6
7.00 1:03:05 4:28 8:56 132 128-135 1179 167 160-172 9/2
7.50 1:07:36 4:31 9:03 128 125-131 1158 167 162-170 1/5
8.00 1:11:56 4:20 8:40 131 125-133 1135 167 160-174 4/4
8.50 1:16:17 4:21 8:43 131 129-133 1141 168 164-172 3/7
9.00 1:20:40 4:22 8:45 131 129-134 1145 168 160-172 6/3
9.50 1:24:22 3:42 7:24 143 134-147 1058 171 166-176 6/7
10.00 1:27:56 3:34 7:08 150 146-153 1070 171 162-176 5/4
10.50 1:31:25 3:29 6:59 152 150-154 1061 172 166-178 3/4
11.00 1:34:51 3:25 6:51 153 152-155 1048 172 168-176 4/4
11.50 1:38:16 3:25 6:50 155 153-157 1059 173 166-176 7/5
12.00 1:41:40 3:24 6:49 155 154-157 1056 174 170-176 6/3
12.50 1:45:03 3:23 6:46 156 155-157 1055 174 166-176 4/5
13.00 1:48:23 3:20 6:41 156 155-158 1041 175 172-176 4/4
13.50 1:51:52 3:28 6:57 157 156-158 1091 174 168-178 4/5
14.00 1:55:16 3:24 6:48 157 155-159 1068 174 166-178 6/8
14.50 1:58:45 3:29 6:58 157 155-159 1095 173 158-176 6/4
15.00 2:02:14 3:29 6:58 156 154-158 1086 173 166-182 4/6
15.50 2:05:36 3:22 6:45 160 158-160 1080 173 166-176 4/4
16.00 2:08:57 3:21 6:42 159 158-161 1064 173 168-176 4/8
16.50 2:13:53 4:56 9:52 138 131-161 1362 162 154-176 7/5
17.00 2:19:03 5:10 10:20 133 125-141 1373 164 154-170 3/3
17.13 2:20:24 1:21 10:12 135 133-139 1377 163 154-166 4/0

Heart

140/179max
  • Show Beats/Mile

Elevation

Asc 42m, Range 11m, Flat prediction 2:19:45
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

170 (182 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 169 17.1 2:19:41 8:09
Walk 0.5 120 0 43 2:11:15

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:27 51.09% More
800m 3:17 6:36 58.49% More
1km 4:07 6:38 60.77% More
Mile 6:40 6:40 63.82% More
5k 21:05 6:47 68.74% More
5 miles 34:05 6:49 69.22% More
10k 42:29 6:50 69.36% More
10 miles 1:14:43 7:28 65.16% More
Half 1:42:20 7:49 62.95% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 59.57
5km 23:25 7:32 61.89
5M 38:32 7:42 61.23
10km 48:22 7:47 60.91
10M 1:19:33 7:57 61.21
Half 1:45:30 8:03 60.59
20M 2:44:14 8:13 61.68
Mara 3:37:49 8:19 62.01

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