Sun 26th Jan 2020 at 8:00am by snogard
Run > Long Run
-
Time
2:04:27
-
Miles
11.76
-
Min/mi
10:35
-
Pacing
70%
-
WAVA
59.83
-
Stride(cm)
95
-
Cals
881
-
Cadence
159
-
BPM
134
-
%MHR
71
-
B/mi
1419
-
Asc(m)
162
-
Hillscore
10
-
Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 11.75m - 2:04:19(10:35/m) 134/144bpm 881cal 5.67/16.74mph
2) 0.01m - 8(20:58/m) 98/99bpm 2.86/3.95mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:05 |
5:05 |
10:09 |
120 88-131 |
1218 |
160 122-166 |
3/4 |
1.00 |
10:40 |
5:36 |
11:11 |
128 121-137 |
1432 |
157 108-168 |
15/15 |
1.50 |
15:40 |
5:00 |
10:00 |
131 123-138 |
1311 |
165 160-168 |
12/8 |
2.00 |
21:42 |
6:02 |
12:04 |
135 125-144 |
1629 |
153 120-166 |
24/4 |
2.50 |
26:54 |
5:11 |
10:23 |
139 136-142 |
1443 |
163 160-166 |
10/2 |
3.00 |
31:58 |
5:04 |
10:09 |
139 136-142 |
1411 |
161 158-166 |
3/4 |
3.50 |
37:23 |
5:25 |
10:49 |
136 124-141 |
1472 |
155 122-166 |
9/1 |
4.00 |
42:46 |
5:24 |
10:47 |
139 127-142 |
1499 |
159 126-164 |
4/2 |
4.50 |
47:55 |
5:09 |
10:17 |
140 130-143 |
1440 |
161 158-166 |
17/1 |
5.00 |
52:53 |
4:58 |
9:57 |
141 138-143 |
1402 |
161 158-166 |
10/9 |
5.50 |
57:52 |
4:59 |
9:57 |
141 139-143 |
1404 |
163 158-166 |
4/2 |
6.00 |
1:02:57 |
5:05 |
10:10 |
140 138-141 |
1422 |
162 160-166 |
7/1 |
6.50 |
1:08:02 |
5:05 |
10:10 |
140 138-142 |
1423 |
162 158-166 |
5/7 |
7.00 |
1:12:55 |
4:53 |
9:47 |
141 139-143 |
1378 |
164 160-166 |
5/1 |
7.50 |
1:20:01 |
7:06 +2:13
|
14:13 |
136 112-143 |
1933 |
163 122-168 |
7/8 |
8.00 |
1:24:59 |
4:57 |
9:54 |
138 133-139 |
1367 |
163 160-166 |
4/3 |
8.50 |
1:29:53 |
4:55 |
9:49 |
139 137-142 |
1365 |
164 160-166 |
2/9 |
9.00 |
1:34:52 |
4:59 |
9:58 |
138 136-142 |
1375 |
163 160-166 |
7/3 |
9.50 |
1:39:52 |
5:00 |
10:00 |
138 137-140 |
1381 |
164 160-166 |
2/3 |
10.00 |
1:45:16 |
5:24 |
10:48 |
133 119-138 |
1435 |
153 122-168 |
7/10 |
10.50 |
1:50:40 |
5:24 |
10:48 |
137 124-143 |
1479 |
156 112-166 |
2/7 |
11.00 |
1:55:23 |
4:43 |
9:26 |
130 125-134 |
1227 |
165 122-168 |
0/25 |
11.50 |
2:01:18 |
5:55 |
11:50 |
123 102-132 |
1455 |
153 118-166 |
0/18 |
11.76 |
2:06:56 |
5:38 +17
|
21:58 |
101 96-109 |
2219 |
120 108-166 |
0/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.1 |
162 |
11.2 |
1:54:13 |
10:24 |
Walk |
8.1 |
120 |
0.6 |
10:29 |
18:39 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
1.7 |
- |
- |
2:13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:55 |
47.98% |
More |
800m |
4:35 |
9:14 |
52.97% |
More |
1km |
5:45 |
9:14 |
54.87% |
More |
Mile |
9:45 |
9:45 |
54.31% |
More |
5k |
31:05 |
10:00 |
59.51% |
More |
5 miles |
50:59 |
10:12 |
59.39% |
More |
10k |
1:04:16 |
10:21 |
59.07% |
More |
10 miles |
1:44:30 |
10:27 |
60.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
64.03 |
5km |
28:47 |
9:16 |
64.26 |
5M |
48:35 |
9:43 |
62.32 |
10km |
1:01:42 |
9:56 |
61.53 |
10M |
1:44:07 |
10:25 |
60.29 |
Half |
2:20:08 |
10:42 |
58.62 |
20M |
3:43:12 |
11:10 |
58.18 |
Mara |
5:00:23 |
11:28 |
57.43 |
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Great pace for that distance x
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