Fri 8th Feb 2019 at 8:00am by Fitz
Run > Long Run
-
Time
2:14:56
-
Miles
13.84
-
Min/mi
9:45
-
Pacing
74%
-
WAVA
51.96
-
Stride(cm)
98
-
Cals
1545
-
Cadence
168
-
BPM
144
-
%MHR
84.4
-
B/mi
1399
-
Asc(m)
207
-
Hillscore
1
-
Surface
Road
Notes & Comments
D'oh, forgot to turn on Garmin for first mile. Usual 15m LOOP / LVNP route. Fierce headwind on return leg!
Split Summary
===
1) 1m - 9:50(9:50/m) 143/148bpm 122cal 6.1/8.58mph
2) 1m - 9:23(9:23/m) 144/149bpm 117cal 6.39/6.97mph
3) 1m - 9:50(9:50/m) 143/152bpm 119cal 6.1/7.22mph
4) 1m - 9:40(9:40/m) 144/147bpm 119cal 6.21/6.57mph
5) 1m - 9:39(9:39/m) 144/147bpm 118cal 6.21/7.39mph
6) 1m - 9:24(9:24/m) 145/149bpm 116cal 6.38/6.78mph
7) 1m - 9:41(9:41/m) 146/150bpm 119cal 6.2/6.8mph
8) 1m - 9:55(9:55/m) 145/147bpm 116cal 6.05/6.55mph
9) 1m - 10:30(10:30/m) 139/149bpm 98cal 5.72/6.93mph
10) 1m - 9:47(9:47/m) 144/148bpm 109cal 6.13/6.8mph
11) 1m - 9:48(9:48/m) 143/151bpm 101cal 6.13/7.08mph
12) 1m - 9:46(9:46/m) 142/150bpm 92cal 6.15/8.77mph
13) 1m - 9:42(9:42/m) 143/149bpm 96cal 6.19/8.08mph
14) 0.84m - 8:01(9:36/m) 152/157bpm 103cal 6.25/7.56mph
9:50 9:23 9:50 9:40 9:39 9:24 9:41 9:55 10:30 9:47 9:48 9:46 9:42 8:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.94 |
10:00 |
10:00 +43
|
10:42 |
143 129-148 |
1529 |
167 90-176 |
12/17 |
1.98 |
20:00 |
10:00 +13
|
9:33 |
144 137-149 |
1374 |
171 164-174 |
9/16 |
2.92 |
30:00 |
10:00 +50
|
10:40 |
143 132-152 |
1525 |
166 112-174 |
11/10 |
3.96 |
40:00 |
10:00 |
9:39 |
144 139-147 |
1389 |
171 162-174 |
13/13 |
5.00 |
50:00 |
10:00 |
9:38 |
144 138-147 |
1388 |
171 168-176 |
17/16 |
6.05 |
1:00:00 |
10:00 |
9:27 |
145 139-150 |
1369 |
172 162-176 |
16/14 |
7.08 |
1:10:00 |
10:00 |
9:44 |
146 139-148 |
1422 |
173 156-176 |
16/16 |
8.10 |
1:20:00 |
10:00 |
9:50 |
145 139-146 |
1427 |
174 164-176 |
17/19 |
8.94 |
1:30:00 |
10:00 +56
|
11:54 |
137 108-149 |
1631 |
155 80-176 |
9/12 |
9.97 |
1:40:00 |
10:00 |
9:40 |
143 130-148 |
1382 |
172 168-180 |
10/13 |
10.90 |
1:50:00 |
10:00 +52
|
10:49 |
144 126-151 |
1558 |
167 84-174 |
10/6 |
11.85 |
2:00:00 |
10:00 +55
|
10:28 |
144 126-150 |
1507 |
167 92-174 |
15/7 |
12.76 |
2:10:00 |
10:00 +47
|
11:04 |
139 121-149 |
1538 |
161 98-178 |
20/14 |
13.82 |
2:20:00 |
10:00 +1
|
9:22 |
151 146-157 |
1415 |
172 128-178 |
26/21 |
13.83 |
2:20:13 |
13 |
18:25 |
150 150-150 |
2762 |
160 160-160 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.0 |
171 |
13.6 |
2:13:12 |
9:49 |
Walk |
4.8 |
111 |
0.2 |
6:41 |
27:00 |
Still |
0.0 |
- |
- |
3 |
- |
Pause |
0.2 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:37 |
39.09% |
More |
800m |
4:21 |
8:44 |
45.38% |
More |
1km |
5:29 |
8:50 |
46.80% |
More |
Mile |
9:16 |
9:16 |
47.03% |
More |
5k |
29:40 |
9:33 |
50.03% |
More |
5 miles |
48:04 |
9:37 |
50.32% |
More |
10k |
59:48 |
9:37 |
50.54% |
More |
10 miles |
1:40:03 |
10:00 |
49.94% |
More |
Half |
2:12:54 |
10:09 |
49.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:54 |
7:54 |
55.20 |
5km |
26:53 |
8:39 |
55.22 |
5M |
44:56 |
8:59 |
53.83 |
10km |
56:49 |
9:09 |
53.19 |
10M |
1:35:00 |
9:30 |
52.60 |
Half |
2:07:10 |
9:42 |
51.60 |
20M |
3:20:49 |
10:02 |
51.78 |
Mara |
4:28:49 |
10:16 |
51.58 |
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