Sun 9th Dec 2018 at 9:00am by Honley Lion
Run > Long Run
- cold
-
Time
2:07:09
-
Miles
14.23
-
Min/mi
8:56
-
Pacing
76%
-
WAVA
60.57
-
Stride(cm)
96
-
Cals
1134
-
Cadence
187
-
BPM
132
-
%MHR
67.5
-
B/mi
1176
-
Surface
Road
Notes & Comments
Wyke, Norwood Green, Northowram, Stump Cross, through Shibden park, Hipperholme
Split Summary
===
1) 1m - 8:46(8:46/m) 122/133bpm 89cal 6.85/7.49mph
2) 1m - 9:05(9:05/m) 133/148bpm 102cal 6.6/7.26mph
3) 1m - 9:17(9:17/m) 137/146bpm 107cal 6.47/7.24mph
4) 1m - 8:48(8:48/m) 131/146bpm 91cal 6.82/7.51mph
5) 1m - 8:39(8:39/m) 130/138bpm 87cal 6.93/7.68mph
6) 1m - 8:40(8:40/m) 138/155bpm 90cal 6.92/7.89mph
7) 1m - 8:59(8:59/m) 148/160bpm 110cal 6.68/7.47mph
8) 1m - 9:33(9:33/m) 143/155bpm 111cal 6.28/7.06mph
9) 1m - 8:26(8:26/m) 136/155bpm 78cal 7.12/8.75mph
10) 1m - 10:35(10:35/m) 127/137bpm 60cal 5.67/7.51mph
11) 1m - 8:25(8:25/m) 123/139bpm 40cal 7.12/8.27mph
12) 1m - 8:53(8:53/m) 129/141bpm 61cal 6.76/7.87mph
13) 1m - 8:33(8:33/m) 125/139bpm 44cal 7.02/8.08mph
14) 1m - 8:43(8:43/m) 127/169bpm 52cal 6.88/7.81mph
15) 0.23m - 1:48(7:58/m) 130/134bpm 12cal 7.53/7.64mph
8:46 9:05 9:17 8:48 8:39 8:40 8:59 9:33 8:26 10:35 8:25 8:53 8:33 8:43 1:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
1.15 |
10:00 |
10:00 |
8:44 |
122 86-133 |
1065 |
187 122-206 |
2.21 |
20:00 |
10:00 |
9:23 |
134 119-148 |
1257 |
185 126-192 |
3.25 |
30:00 |
10:00 +37
|
9:40 |
135 114-146 |
1305 |
185 120-198 |
4.40 |
40:00 |
10:00 |
8:39 |
130 122-138 |
1125 |
189 132-204 |
5.57 |
50:00 |
10:00 |
8:33 |
130 115-150 |
1111 |
192 184-202 |
6.70 |
1:00:00 |
10:00 |
8:50 |
147 125-156 |
1298 |
190 182-202 |
7.62 |
1:10:00 |
10:00 +1:29
|
10:57 |
144 111-160 |
1577 |
187 122-196 |
8.69 |
1:20:00 |
10:00 +14
|
9:22 |
142 124-155 |
1330 |
189 130-198 |
9.75 |
1:30:00 |
10:00 +6
|
9:24 |
125 99-135 |
1175 |
188 112-214 |
10.82 |
1:40:00 |
10:00 |
9:19 |
123 109-137 |
1147 |
179 92-238 |
11.95 |
1:50:00 |
10:00 |
8:50 |
130 119-141 |
1149 |
184 118-204 |
13.08 |
2:00:00 |
10:00 |
8:53 |
126 112-138 |
1118 |
189 122-204 |
14.23 |
2:09:35 |
9:35 |
8:22 |
129 119-169 |
1080 |
191 94-200 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
93.6 |
191 |
13.7 |
2:01:18 |
8:51 |
Walk |
6.2 |
119 |
0.5 |
8:05 |
15:30 |
Still |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
50.31% |
More |
800m |
3:38 |
7:19 |
57.44% |
More |
1km |
4:41 |
7:32 |
58.07% |
More |
Mile |
8:14 |
8:14 |
56.13% |
More |
5k |
26:46 |
8:37 |
58.80% |
More |
5 miles |
44:36 |
8:55 |
57.64% |
More |
10k |
55:27 |
8:55 |
57.98% |
More |
10 miles |
1:30:56 |
9:06 |
58.54% |
More |
Half |
1:59:39 |
9:08 |
58.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:14 |
7:14 |
63.85 |
5km |
24:36 |
7:55 |
63.97 |
5M |
41:07 |
8:13 |
62.52 |
10km |
51:59 |
8:22 |
61.85 |
10M |
1:26:53 |
8:41 |
61.27 |
Half |
1:56:17 |
8:53 |
60.17 |
20M |
3:03:37 |
9:11 |
60.38 |
Mara |
4:05:45 |
9:23 |
60.16 |
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