Mon 13th May 2024 at 1:31pm by UltraDunc
Run > Medium Long Run
-
Time
2:07:17
-
Miles
12.02
-
Min/mi
10:35
-
Pacing
68.8%
-
WAVA
52.74
-
Stride(cm)
88
-
Cals
1223
-
Watts
229
-
Cadence
174
-
BPM
132
-
%MHR
73.2
-
B/mi
1396
-
Asc(m)
56
-
Surface
Trail
Notes & Comments
3 comments
1) 1mi - 10:24(10:24/mi) 132/157bpm [1373b/mi] 99cal 228/W 5.76/8.13mph
2) 1mi - 10:02(10:02/mi) 131/150bpm [1315b/mi] 98cal 237/W 5.98/6.36mph
3) 1mi - 10:13(10:13/mi) 131/136bpm [1338b/mi] 97cal 238/W 5.87/7.91mph
4) 1mi - 10:12(10:12/mi) 130/137bpm [1326b/mi] 96cal 233/W 5.89/7.41mph
5) 1mi - 10:47(10:47/mi) 128/139bpm [1380b/mi] 100cal 223/W 5.57/6.6mph
6) 1mi - 10:37(10:37/mi) 128/141bpm [1359b/mi] 98cal 226/W 5.65/6.95mph
7) 1mi - 10:27(10:27/mi) 135/146bpm [1412b/mi] 105cal 234/W 5.74/6.66mph
8) 1mi - 10:17(10:17/mi) 134/142bpm [1379b/mi] 102cal 233/W 5.82/6.32mph
9) 1mi - 11:03(11:03/mi) 131/141bpm [1447b/mi] 104cal 213/W 5.43/6.68mph
10) 1mi - 11:01(11:01/mi) 132/140bpm [1455b/mi] 105cal 219/W 5.44/6.41mph
11) 1mi - 11:11(11:11/mi) 133/144bpm [1487b/mi] 108cal 216/W 5.36/6.86mph
12) 1mi - 10:48(10:48/mi) 136/148bpm [1468b/mi] 108cal 224/W 5.57/6.58mph
13) 0.02mi - 14(9:29/mi) 146/146bpm [1384b/mi] 3cal 239/W 6.34/6.56mph
10:24 10:02 10:13 10:12 10:47 10:37 10:27 10:17 11:03 11:01 11:11 10:48 14
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
5:49 |
5:49 +36
|
11:38 |
126 95-142 |
1466 |
180 96-192 |
231 161-323 |
10/7 |
1.00 |
10:58 |
5:09 |
10:18 |
139 125-157 |
1431 |
180 176-184 |
232 193-276 |
5/7 |
1.50 |
16:00 |
5:02 |
10:04 |
132 125-150 |
1328 |
180 178-186 |
237 212-275 |
1/3 |
2.00 |
21:00 |
5:01 |
10:01 |
131 128-135 |
1312 |
179 176-184 |
238 196-290 |
6/5 |
2.50 |
26:17 |
5:17 +16
|
10:34 |
131 123-136 |
1383 |
180 176-184 |
242 156-313 |
5/2 |
3.00 |
31:27 |
5:10 |
10:21 |
130 120-136 |
1345 |
176 124-184 |
234 132-281 |
4/4 |
3.50 |
37:19 |
5:52 +47
|
11:44 |
129 113-137 |
1514 |
177 56-184 |
235 57-271 |
5/4 |
4.00 |
42:38 |
5:18 +14
|
10:36 |
132 124-137 |
1400 |
179 166-182 |
237 123-294 |
5/2 |
4.50 |
48:26 |
5:48 +19
|
11:36 |
128 114-139 |
1486 |
168 54-184 |
222 57-277 |
3/3 |
5.00 |
53:43 |
5:17 |
10:35 |
129 111-138 |
1365 |
172 118-182 |
229 137-287 |
6/5 |
5.50 |
59:46 |
6:03 +42
|
12:06 |
127 114-138 |
1537 |
173 88-188 |
231 72-304 |
8/4 |
6.00 |
1:05:22 |
5:36 +21
|
11:12 |
130 112-141 |
1456 |
169 62-186 |
232 75-291 |
4/5 |
6.50 |
1:11:12 |
5:50 +32
|
11:41 |
138 115-146 |
1611 |
172 92-188 |
240 98-296 |
7/4 |
7.00 |
1:16:21 |
5:08 |
10:17 |
131 123-138 |
1346 |
176 124-184 |
231 151-278 |
3/6 |
7.50 |
1:22:03 |
5:42 +35
|
11:24 |
134 119-142 |
1528 |
179 98-184 |
236 47-281 |
5/4 |
8.00 |
1:27:12 |
5:09 |
10:18 |
134 127-139 |
1381 |
176 120-184 |
230 141-266 |
2/2 |
8.50 |
1:33:45 |
6:33 +1:03
|
13:05 |
132 100-141 |
1727 |
172 92-194 |
221 115-262 |
3/3 |
9.00 |
1:40:52 |
7:07 +1:35
|
14:15 |
131 113-141 |
1866 |
165 54-190 |
214 59-274 |
5/3 |
9.50 |
1:46:00 |
5:08 |
10:15 |
134 127-140 |
1374 |
177 116-186 |
235 114-270 |
2/5 |
10.00 |
1:51:52 |
5:53 |
11:46 |
130 113-140 |
1529 |
163 114-188 |
205 117-268 |
3/3 |
10.50 |
1:57:33 |
5:41 |
11:22 |
132 123-139 |
1501 |
168 118-186 |
211 124-264 |
5/5 |
11.00 |
2:03:03 |
5:30 |
10:59 |
134 122-144 |
1473 |
168 118-186 |
220 111-276 |
4/3 |
11.50 |
2:08:41 |
5:38 |
11:15 |
134 115-144 |
1508 |
165 116-190 |
216 114-304 |
6/3 |
12.00 |
2:14:43 |
6:03 +53
|
12:05 |
138 120-148 |
1668 |
177 94-192 |
237 124-296 |
8/5 |
12.02 |
2:14:58 |
15 |
9:56 |
146 145-146 |
1450 |
187 184-188 |
240 233-248 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.9 |
181 |
11 |
1:52:36 |
10:35 |
Walk |
12.9 |
121 |
1 |
17:55 |
18:10 |
Still |
0.2 |
- |
- |
17 |
- |
Pause |
3.0 |
- |
- |
4:10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:24 |
38.39% |
More |
800m |
4:44 |
9:31 |
45.49% |
More |
1km |
6:04 |
9:46 |
46.28% |
More |
Mile |
9:55 |
9:55 |
48.21% |
More |
5k |
32:23 |
10:25 |
50.32% |
More |
5 miles |
53:38 |
10:44 |
49.71% |
More |
10k |
1:07:14 |
10:49 |
49.63% |
More |
10 miles |
1:51:39 |
11:10 |
49.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
70.63 |
5km |
25:47 |
8:18 |
63.20 |
5M |
45:13 |
9:03 |
58.97 |
10km |
58:26 |
9:24 |
57.11 |
10M |
1:42:27 |
10:15 |
53.99 |
Half |
2:20:53 |
10:45 |
51.62 |
20M |
3:52:07 |
11:36 |
49.65 |
Mara |
5:19:13 |
12:11 |
48.14 |
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Nice one!
Nice, well done 👏
Thanks longest in a few weeks since the ultra training/ reconnaissance run!