Sun 5th Jan 2020 at 8:00am by mdsparky
Run > Medium Long Run
- Good
-
Time
1:55:55
-
Miles
11.56
-
Min/mi
10:02
-
Pacing
57%
-
WAVA
46.10
-
Stride(cm)
97
-
Cals
1541
-
Cadence
166
-
BPM
161
-
%MHR
96.1
-
B/mi
1619
-
Asc(m)
281
-
Hillscore
16
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 9:44(9:44/m) 158/172bpm 138cal 6.16/7.06mph
2) 1m - 9:38(9:38/m) 165/173bpm 143cal 6.23/6.8mph
3) 1m - 11:24(11:24/m) 163/172bpm 162cal 5.26/6.93mph
4) 1m - 10:33(10:33/m) 163/175bpm 144cal 5.69/7.93mph
5) 1m - 10:33(10:33/m) 162/176bpm 140cal 5.69/6.8mph
6) 1m - 10:46(10:46/m) 163/171bpm 143cal 5.57/7.12mph
7) 1m - 9:41(9:41/m) 163/170bpm 129cal 6.2/6.76mph
8) 1m - 9:30(9:30/m) 165/179bpm 127cal 6.31/6.74mph
9) 1m - 10:39(10:39/m) 162/170bpm 128cal 5.63/7.68mph
10) 1m - 10:40(10:40/m) 162/171bpm 118cal 5.63/7.51mph
11) 1m - 7:59(7:59/m) 166/175bpm 103cal 7.52/8.01mph
12) 0.56m - 4:48(8:36/m) 169/174bpm 66cal 6.97/8.04mph
9:44 9:38 11:24 10:33 10:33 10:46 9:41 9:30 10:39 10:40 7:59 4:48
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.99 |
10:00 |
10:00 +24
|
10:07 |
155 115-172 |
1567 |
167 118-176 |
11/39 |
2.03 |
20:00 |
10:00 |
9:36 |
165 159-173 |
1584 |
169 102-176 |
9/10 |
2.84 |
30:00 |
10:00 +26
|
12:24 |
163 150-170 |
2022 |
165 118-172 |
39/21 |
3.70 |
40:00 |
10:00 +1:34
|
11:33 |
159 113-174 |
1836 |
168 124-176 |
10/24 |
4.54 |
50:00 |
10:00 +1:01
|
11:58 |
161 129-173 |
1927 |
167 118-176 |
38/30 |
5.25 |
1:00:00 |
10:00 +2:08
|
13:59 |
161 118-174 |
2251 |
165 118-178 |
40/17 |
6.11 |
1:10:00 |
10:00 +45
|
11:38 |
163 153-170 |
1896 |
165 118-176 |
23/49 |
7.00 |
1:20:00 |
10:00 +1:44
|
11:19 |
162 117-170 |
1834 |
168 120-172 |
12/11 |
8.03 |
1:30:00 |
10:00 |
9:43 |
162 116-177 |
1573 |
169 120-174 |
16/16 |
8.95 |
1:40:00 |
10:00 +26
|
10:52 |
163 158-168 |
1770 |
167 118-174 |
22/15 |
9.66 |
1:50:00 |
10:00 +1:52
|
14:06 |
158 135-171 |
2227 |
159 104-232 |
30/17 |
10.68 |
2:00:00 |
10:00 +1:08
|
9:46 |
162 126-172 |
1581 |
167 116-174 |
16/30 |
11.56 |
2:07:21 |
7:21 |
8:23 |
169 164-175 |
1418 |
172 166-176 |
14/21 |
Elevation
Biggest Climbs (m) |
Min/mi |
29 8.0% |
16:39
|
26 15.5% |
13:50
|
24 6.5% |
15:07
|
22 1.7% |
10:27
|
16 7.3% |
9:08
|
16 11.4% |
9:11
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.4 |
168 |
11.4 |
1:51:58 |
10:19 |
Walk |
7.3 |
122 |
0.2 |
9:43 |
1:04:21 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
4.2 |
- |
- |
5:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:35 |
41.43% |
More |
800m |
3:50 |
7:42 |
47.19% |
More |
1km |
4:47 |
7:42 |
49.28% |
More |
Mile |
7:56 |
7:56 |
50.91% |
More |
5k |
32:27 |
10:27 |
42.32% |
More |
5 miles |
53:03 |
10:37 |
42.05% |
More |
10k |
1:06:26 |
10:41 |
41.90% |
More |
10 miles |
1:51:59 |
11:12 |
41.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:05 |
8:05 |
49.98 |
5km |
27:45 |
8:56 |
49.49 |
5M |
46:34 |
9:19 |
47.91 |
10km |
58:59 |
9:30 |
47.18 |
10M |
1:39:00 |
9:54 |
46.41 |
Half |
2:12:49 |
10:08 |
45.38 |
20M |
3:30:29 |
10:31 |
45.38 |
Mara |
4:42:22 |
10:47 |
45.10 |
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