-
Time
2:28:38
-
Miles
16.16
-
Min/mi
9:12
-
Pacing
95.2%
-
WAVA
53.75
-
Stride(cm)
104
-
Cals
1785
-
Cadence
168
-
BPM
143
-
%MHR
77.1
-
B/mi
1312
-
Asc(m)
71
-
Surface
Road
Notes & Comments
3 comments
Aimed to go at this a little bit harder than the last time I did it, just to see what 4hr marathon pace feels like. Took about 5 mins off my 16mi time. Felt good for most of it, just tired in the last couple of miles. Water in the pack, not Luco. Squashies every mile.
1) 1mi - 9:36(9:36/mi) 121/138bpm [1161b/mi] 103cal 6.25/6.62mph
2) 1mi - 9:08(9:08/mi) 132/141bpm [1205b/mi] 108cal 6.57/6.91mph
3) 1mi - 9:05(9:05/mi) 137/145bpm [1243b/mi] 111cal 6.61/6.93mph
4) 1mi - 9:05(9:05/mi) 136/140bpm [1235b/mi] 106cal 6.61/7.22mph
5) 1mi - 9:13(9:13/mi) 139/146bpm [1282b/mi] 110cal 6.51/6.74mph
6) 1mi - 9:14(9:14/mi) 137/143bpm [1264b/mi] 101cal 6.5/6.74mph
7) 1mi - 9:14(9:14/mi) 140/151bpm [1294b/mi] 105cal 6.49/6.76mph
8) 1mi - 9:15(9:15/mi) 141/145bpm [1304b/mi] 104cal 6.49/6.87mph
9) 1mi - 9:26(9:26/mi) 143/147bpm [1349b/mi] 108cal 6.36/6.64mph
10) 1mi - 9:03(9:03/mi) 145/156bpm [1313b/mi] 107cal 6.62/7.14mph
11) 1mi - 9:11(9:11/mi) 145/149bpm [1332b/mi] 105cal 6.53/7.01mph
12) 1mi - 9:12(9:12/mi) 147/151bpm [1353b/mi] 112cal 6.52/7.7mph
13) 1mi - 9:13(9:13/mi) 149/156bpm [1372b/mi] 114cal 6.52/6.8mph
14) 1mi - 9:10(9:10/mi) 153/158bpm [1403b/mi] 121cal 6.54/7.6mph
15) 1mi - 9:11(9:11/mi) 156/161bpm [1433b/mi] 127cal 6.53/6.89mph
16) 1mi - 8:56(8:56/mi) 158/163bpm [1412b/mi] 123cal 6.71/7.03mph
17) 0.16mi - 1:26(8:52/mi) 160/162bpm [1419b/mi] 20cal 6.76/6.72mph
9:36 9:08 9:05 9:05 9:13 9:14 9:14 9:15 9:26 9:03 9:11 9:12 9:13 9:10 9:11 8:56 1:26
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:54 |
4:54 |
9:48 |
118 78-132 |
1157 |
164 162-166 |
6/17 |
1.00 |
9:35 |
4:41 |
9:22 |
125 113-138 |
1171 |
164 164-166 |
7/11 |
1.50 |
14:15 |
4:39 |
9:19 |
133 123-141 |
1239 |
166 164-170 |
8/5 |
2.00 |
18:43 |
4:28 |
8:57 |
132 126-136 |
1181 |
168 164-174 |
4/14 |
2.50 |
23:15 |
4:32 |
9:05 |
137 131-145 |
1244 |
168 164-174 |
6/11 |
3.00 |
27:47 |
4:32 |
9:04 |
137 131-144 |
1242 |
168 164-172 |
8/14 |
3.50 |
32:18 |
4:30 |
9:00 |
136 129-140 |
1224 |
168 166-172 |
5/9 |
4.00 |
36:54 |
4:36 |
9:12 |
137 135-140 |
1260 |
168 166-170 |
6/8 |
4.50 |
41:28 |
4:34 |
9:09 |
140 133-146 |
1281 |
168 164-174 |
10/11 |
5.00 |
46:06 |
4:38 |
9:16 |
138 134-144 |
1278 |
168 166-170 |
7/8 |
5.50 |
50:45 |
4:40 |
9:19 |
138 130-143 |
1286 |
169 166-174 |
6/7 |
6.00 |
55:20 |
4:34 |
9:08 |
137 131-142 |
1252 |
168 166-170 |
6/9 |
6.50 |
59:55 |
4:35 |
9:10 |
140 130-151 |
1283 |
168 164-170 |
12/13 |
7.00 |
1:04:34 |
4:39 |
9:19 |
140 134-144 |
1304 |
168 166-172 |
7/8 |
7.50 |
1:09:11 |
4:37 |
9:13 |
141 137-145 |
1300 |
168 166-174 |
7/9 |
8.00 |
1:13:49 |
4:38 |
9:16 |
141 135-144 |
1307 |
168 166-172 |
7/8 |
8.50 |
1:18:34 |
4:45 |
9:31 |
143 137-147 |
1360 |
168 164-174 |
11/9 |
9.00 |
1:23:15 |
4:41 |
9:21 |
142 134-146 |
1329 |
168 164-172 |
8/9 |
9.50 |
1:27:46 |
4:31 |
9:02 |
145 140-149 |
1309 |
168 164-172 |
10/9 |
10.00 |
1:32:18 |
4:33 |
9:05 |
145 134-156 |
1317 |
168 166-174 |
12/9 |
10.50 |
1:36:58 |
4:40 |
9:20 |
144 137-148 |
1343 |
169 166-176 |
7/8 |
11.00 |
1:41:29 |
4:31 |
9:02 |
146 139-149 |
1320 |
168 166-176 |
6/6 |
11.50 |
1:46:07 |
4:38 |
9:16 |
146 143-150 |
1352 |
169 168-172 |
8/7 |
12.00 |
1:50:41 |
4:34 |
9:09 |
148 145-151 |
1354 |
168 164-174 |
9/11 |
12.50 |
1:55:16 |
4:35 |
9:09 |
149 142-152 |
1365 |
169 164-172 |
9/8 |
13.00 |
1:59:54 |
4:38 |
9:16 |
150 145-156 |
1389 |
170 166-176 |
9/9 |
13.50 |
2:04:31 |
4:37 |
9:13 |
153 146-158 |
1411 |
170 164-174 |
11/6 |
14.00 |
2:09:04 |
4:34 |
9:07 |
153 146-158 |
1396 |
169 166-174 |
10/9 |
14.50 |
2:13:45 |
4:41 |
9:21 |
155 151-160 |
1450 |
169 166-174 |
12/5 |
15.00 |
2:18:15 |
4:31 |
9:01 |
158 152-161 |
1425 |
170 166-172 |
9/7 |
15.50 |
2:22:39 |
4:23 |
8:47 |
155 148-159 |
1361 |
170 164-174 |
3/14 |
16.00 |
2:27:12 |
4:33 |
9:06 |
160 157-163 |
1455 |
170 168-174 |
14/4 |
16.16 |
2:28:38 |
1:26 |
8:57 |
160 160-162 |
1432 |
172 168-176 |
2/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
168 |
16.2 |
2:28:38 |
9:12 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:08 |
8:36 |
38.09% |
More |
800m |
4:21 |
8:44 |
43.87% |
More |
1km |
5:25 |
8:44 |
45.79% |
More |
Mile |
8:51 |
8:51 |
47.77% |
More |
5k |
28:11 |
9:04 |
51.02% |
More |
5 miles |
45:39 |
9:08 |
51.26% |
More |
10k |
56:44 |
9:08 |
51.50% |
More |
10 miles |
1:31:47 |
9:11 |
52.60% |
More |
Half |
2:00:16 |
9:11 |
53.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:47 |
7:47 |
54.30 |
5km |
25:53 |
8:20 |
55.56 |
5M |
42:52 |
8:34 |
54.59 |
10km |
53:58 |
8:41 |
54.14 |
10M |
1:29:22 |
8:56 |
54.02 |
Half |
1:58:59 |
9:05 |
53.26 |
20M |
3:06:19 |
9:19 |
53.90 |
Mara |
4:08:04 |
9:28 |
53.98 |
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Lovely pacing and run
Thanks man.
Nice pacing, distance and HR, well done.