Sun 18th Apr 2021 at 1:00pm by hellen
Run > Long Run
-
Time
2:32:30
-
Miles
18.21
-
Min/mi
8:22
-
Pacing
0%
-
WAVA
66.18
-
Stride(cm)
104
-
Cals
1451
-
Cadence
185
-
BPM
162
-
%MHR
93.9
-
B/mi
1353
-
Hillscore
5
-
Surface
Road
Notes & Comments
7 then 5 at MP 7.54mm
===
1) 1m - 9:16(9:16/m) 142/156bpm 87cal
2) 1m - 9:32(9:32/m) 152/159bpm 97cal
3) 1m - 8:05(8:05/m) 164/173bpm 88cal
4) 1m - 7:53(7:53/m) 166/172bpm 85cal
5) 1m - 7:52(7:52/m) 169/173bpm 86cal
6) 1m - 7:54(7:54/m) 168/173bpm 86cal
7) 1m - 7:55(7:55/m) 172/175bpm 90cal
8) 1m - 7:47(7:47/m) 170/176bpm 84cal
9) 1m - 7:41(7:41/m) 173/176bpm 87cal
10) 1m - 9:29(9:29/m) 152/172bpm 53cal
11) 1m - 9:35(9:35/m) 155/160bpm 64cal
12) 1m - 8:01(8:01/m) 165/173bpm 81cal
13) 1m - 7:56(7:56/m) 168/176bpm 83cal
14) 1m - 7:55(7:55/m) 164/173bpm 72cal
15) 1m - 8:03(8:03/m) 170/176bpm 84cal
16) 1m - 7:47(7:47/m) 166/176bpm 72cal
17) 1m - 8:45(8:45/m) 164/173bpm 76cal
18) 1m - 9:03(9:03/m) 157/165bpm 58cal
19) 0.21m - 2:02(9:34/m) 164/166bpm 18cal
9:16 9:32 8:05 7:53 7:52 7:54 7:55 7:47 7:41 9:29 9:35 8:01 7:56 7:55 8:03 7:47 8:45 9:03 2:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.08 |
10:00 |
10:00 |
9:15 |
142 116-156 |
1313 |
180 112-188 |
6/19 |
2.14 |
20:00 |
10:00 +11
|
9:29 |
153 143-167 |
1450 |
181 178-188 |
14/8 |
3.28 |
30:00 |
10:00 +48
|
8:44 |
165 136-173 |
1440 |
183 112-190 |
13/13 |
4.37 |
40:00 |
10:00 +1:23
|
9:11 |
166 125-173 |
1524 |
185 182-190 |
13/16 |
5.49 |
50:00 |
10:00 +1:13
|
8:57 |
166 129-172 |
1486 |
185 110-190 |
15/16 |
6.68 |
1:00:00 |
10:00 +28
|
8:25 |
170 157-175 |
1432 |
185 182-190 |
16/15 |
7.71 |
1:10:00 |
10:00 +2:01
|
9:42 |
169 127-175 |
1640 |
187 176-192 |
14/14 |
8.95 |
1:20:00 |
10:00 +26
|
8:02 |
173 163-176 |
1390 |
187 104-192 |
16/19 |
9.12 |
1:30:00 |
10:00 +8:25
|
58:31 |
148 120-173 |
8660 |
183 180-190 |
0/6 |
10.12 |
1:40:00 |
10:00 +41
|
10:03 |
153 141-159 |
1537 |
181 176-184 |
11/13 |
10.65 |
1:50:00 |
10:00 +4:53
|
18:40 |
153 128-160 |
2857 |
180 176-184 |
4/5 |
11.73 |
2:00:00 |
10:00 +2:16
|
9:18 |
163 142-173 |
1515 |
184 178-190 |
16/13 |
12.29 |
2:10:00 |
10:00 +4:00
|
17:58 |
159 128-172 |
2856 |
187 182-192 |
7/5 |
13.13 |
2:20:00 |
10:00 +3:16
|
11:48 |
167 132-176 |
1970 |
186 98-192 |
10/14 |
14.07 |
2:30:00 |
10:00 +4:06
|
10:42 |
164 127-173 |
1754 |
187 138-192 |
12/8 |
15.13 |
2:40:00 |
10:00 |
9:23 |
170 133-176 |
1596 |
188 184-192 |
19/10 |
15.83 |
2:50:00 |
10:00 +4:33
|
14:20 |
163 127-176 |
2335 |
190 108-196 |
4/11 |
16.72 |
3:00:00 |
10:00 +2:24
|
11:18 |
162 123-173 |
1831 |
185 182-194 |
13/11 |
17.51 |
3:10:00 |
10:00 +3:04
|
12:39 |
158 128-166 |
1998 |
183 176-188 |
6/11 |
18.21 |
3:16:38 |
6:38 |
9:24 |
158 126-166 |
1484 |
183 180-186 |
19/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
80.8 |
185 |
18.2 |
2:31:14 |
10:31 |
Walk |
2.2 |
110 |
0 |
5:18 |
3:09:41 |
Still |
0.1 |
- |
- |
8 |
- |
Pause |
16.9 |
- |
- |
39:59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:26 |
51.46% |
More |
800m |
3:44 |
7:31 |
55.69% |
More |
1km |
4:41 |
7:32 |
57.86% |
More |
Mile |
7:38 |
7:38 |
60.55% |
More |
5k |
26:09 |
8:25 |
61.70% |
More |
5 miles |
43:16 |
8:39 |
60.84% |
More |
10k |
54:14 |
8:44 |
60.78% |
More |
10 miles |
1:38:56 |
9:54 |
54.83% |
More |
Half |
2:19:20 |
10:38 |
51.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:05 |
6:05 |
75.91 |
5km |
21:25 |
6:54 |
75.34 |
5M |
36:19 |
7:16 |
72.48 |
10km |
46:13 |
7:26 |
71.31 |
10M |
1:18:24 |
7:50 |
69.19 |
Half |
1:45:48 |
8:05 |
66.94 |
20M |
2:49:14 |
8:28 |
65.78 |
Mara |
3:48:23 |
8:43 |
64.51 |
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