Wed 4th Jul 2018 at 11:00am by FergusG
Run > Medium Long Run
- v warm
-
Time
1:37:24
-
Miles
10.97
-
Min/mi
8:53
-
Pacing
94.5%
-
WAVA
54.14
-
Stride(cm)
108
-
Cals
1011
-
Cadence
167
-
BPM
153
-
%MHR
76.6
-
B/mi
1361
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
PD55-70/18: W01D3 Medium-Long Run
Split Summary
===
1) 1km - 5:06(5:06/km) 139/151bpm 52cal 11.76/12.7kmph
2) 1km - 5:00(5:00/km) 153/157bpm 59cal 12/12.23kmph
3) 1km - 5:20(5:20/km) 154/160bpm 62cal 11.26/12.26kmph
4) 1km - 5:26(5:26/km) 152/155bpm 61cal 11.05/11.62kmph
5) 1km - 5:25(5:25/km) 153/159bpm 60cal 11.08/11.66kmph
6) 1km - 5:32(5:32/km) 155/158bpm 62cal 10.84/11.42kmph
7) 1km - 5:38(5:38/km) 156/161bpm 64cal 10.64/11.72kmph
8) 1km - 5:35(5:35/km) 154/158bpm 59cal 10.74/11.15kmph
9) 1km - 5:39(5:39/km) 154/156bpm 59cal 10.63/10.95kmph
10) 1km - 5:36(5:36/km) 154/159bpm 58cal 10.71/10.98kmph
11) 1km - 5:44(5:44/km) 153/161bpm 56cal 10.46/10.58kmph
12) 1km - 5:36(5:36/km) 152/157bpm 52cal 10.72/11.79kmph
13) 1km - 5:30(5:30/km) 153/157bpm 53cal 10.9/11.49kmph
14) 1km - 5:40(5:40/km) 152/158bpm 51cal 10.58/10.65kmph
15) 1km - 5:45(5:45/km) 153/157bpm 52cal 10.42/10.81kmph
16) 1km - 5:40(5:40/km) 156/162bpm 55cal 10.6/11.19kmph
17) 1km - 5:31(5:31/km) 158/162bpm 58cal 10.86/11.08kmph
18) 0.65km - 3:40(5:42/km) 159/161bpm 38cal 10.54/11.12kmph
5:06 5:00 5:20 5:26 5:25 5:32 5:38 5:35 5:39 5:36 5:44 5:36 5:30 5:40 5:45 5:40 5:31 3:40
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.23 |
10:00 |
10:00 |
8:08 |
146 90-157 |
1187 |
170 120-176 |
8/10 |
2.39 |
20:00 |
10:00 |
8:38 |
153 147-160 |
1320 |
166 162-174 |
9/11 |
3.53 |
30:00 |
10:00 |
8:47 |
153 148-159 |
1344 |
166 162-176 |
18/8 |
4.63 |
40:00 |
10:00 |
9:04 |
155 149-161 |
1405 |
166 164-176 |
14/12 |
5.74 |
50:00 |
10:00 |
9:01 |
153 149-156 |
1379 |
167 156-172 |
9/15 |
6.83 |
1:00:00 |
10:00 |
9:08 |
153 146-161 |
1399 |
167 164-172 |
15/12 |
7.95 |
1:10:00 |
10:00 |
8:56 |
153 147-157 |
1366 |
168 164-174 |
15/28 |
9.05 |
1:20:00 |
10:00 |
9:08 |
153 145-158 |
1396 |
167 164-172 |
8/8 |
10.15 |
1:30:00 |
10:00 |
9:07 |
155 149-162 |
1413 |
168 164-172 |
10/11 |
10.96 |
1:37:24 |
7:24 |
9:04 |
159 155-162 |
1441 |
168 164-174 |
7/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
167 |
11 |
1:37:18 |
8:53 |
Walk |
0.1 |
120 |
0 |
4 |
14:21 |
Still |
0.0 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
41.89% |
More |
800m |
3:57 |
7:58 |
47.72% |
More |
1km |
4:58 |
7:59 |
49.61% |
More |
Mile |
8:00 |
8:00 |
52.39% |
More |
5k |
26:12 |
8:26 |
54.46% |
More |
5 miles |
43:13 |
8:39 |
53.71% |
More |
10k |
54:14 |
8:44 |
53.44% |
More |
10 miles |
1:28:41 |
8:52 |
53.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
54.59 |
5km |
25:34 |
8:14 |
55.81 |
5M |
42:21 |
8:28 |
54.81 |
10km |
53:19 |
8:35 |
54.35 |
10M |
1:28:18 |
8:50 |
54.21 |
Half |
1:57:33 |
8:58 |
53.45 |
20M |
3:04:05 |
9:12 |
54.09 |
Mara |
4:05:06 |
9:21 |
54.17 |
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