Sat 11th May 2024 at 7:05am by marttn
Run > Long Run
-
Time
2:22:11
-
Miles
15.70
-
Min/mi
9:03
-
Pacing
0%
-
WAVA
49.45
-
Stride(cm)
104
-
Cals
1823
-
Cadence
170
-
BPM
154
-
%MHR
80.3
-
B/mi
1397
-
Asc(m)
214
-
Hillscore
13
-
Surface
Road
Notes & Comments
1) 0.07mi - 36(8:14/mi) 114/126bpm [938b/mi] 6cal
2) 0.62mi - 4:18(6:55/mi) 139/149bpm [962b/mi] 55cal
3) 0.62mi - 4:59(8:01/mi) 147/151bpm [1178b/mi] 68cal
4) 0.62mi - 5:31(8:52/mi) 143/150bpm [1268b/mi] 69cal
5) 0.62mi - 5:27(8:46/mi) 150/160bpm [1314b/mi] 72cal
6) 0.62mi - 4:59(8:01/mi) 155/161bpm [1243b/mi] 69cal
7) 0.62mi - 5:26(8:45/mi) 156/162bpm [1366b/mi] 75cal
8) 0.62mi - 5:05(8:11/mi) 159/168bpm [1301b/mi] 73cal
9) 0.62mi - 5:59(9:38/mi) 154/163bpm [1484b/mi] 77cal
10) 0.62mi - 5:27(8:47/mi) 154/160bpm [1352b/mi] 72cal
11) 0.62mi - 5:18(8:32/mi) 156/160bpm [1330b/mi] 71cal
12) 0.62mi - 5:18(8:32/mi) 153/160bpm [1306b/mi] 75cal
13) 0.62mi - 5:00(8:03/mi) 160/163bpm [1287b/mi] 69cal
14) 0.62mi - 5:51(9:24/mi) 161/166bpm [1514b/mi] 79cal
15) 0.62mi - 5:37(9:02/mi) 158/167bpm [1428b/mi] 76cal
16) 0.62mi - 6:51(11:01/mi) 165/173bpm [1819b/mi] 92cal
17) 0.62mi - 5:52(9:27/mi) 164/170bpm [1550b/mi] 79cal
18) 0.62mi - 5:27(8:46/mi) 154/172bpm [1350b/mi] 71cal
19) 0.62mi - 4:56(7:57/mi) 153/161bpm [1216b/mi] 66cal
20) 0.62mi - 5:44(9:13/mi) 160/164bpm [1474b/mi] 72cal
21) 0.62mi - 5:34(8:57/mi) 158/164bpm [1415b/mi] 65cal
22) 0.62mi - 5:12(8:22/mi) 160/165bpm [1339b/mi] 71cal
23) 0.62mi - 6:17(10:07/mi) 158/165bpm [1598b/mi] 76cal
24) 0.62mi - 7:39(12:19/mi) 149/173bpm [1834b/mi] 74cal
25) 0.62mi - 5:49(9:21/mi) 146/165bpm [1366b/mi] 65cal
26) 0.62mi - 6:36(10:37/mi) 156/162bpm [1657b/mi] 75cal
27) 0.1mi - 1:23(14:37/mi) 145/155bpm [2119b/mi] 11cal
36 4:18 4:59 5:31 5:27 4:59 5:26 5:05 5:59 5:27 5:18 5:18 5:00 5:51 5:37 6:51 5:52 5:27 4:56 5:44 5:34 5:12 6:17 7:39 5:49 6:36 1:23
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
3:33 |
3:33 |
7:06 |
131 92-142 |
930 |
178 148-182 |
0/46 |
1.00 |
7:19 |
3:46 |
7:32 |
147 141-151 |
1108 |
180 174-184 |
3/32 |
1.50 |
11:23 |
4:04 |
8:09 |
147 139-150 |
1198 |
177 174-182 |
1/18 |
2.00 |
15:57 |
4:33 |
9:06 |
141 128-149 |
1284 |
174 170-178 |
7/3 |
2.50 |
20:20 |
4:23 |
8:47 |
151 141-160 |
1326 |
174 170-178 |
8/9 |
3.00 |
24:18 |
3:58 |
7:56 |
153 149-157 |
1213 |
174 168-190 |
4/15 |
3.50 |
28:40 |
4:22 |
8:44 |
156 146-162 |
1362 |
173 166-176 |
9/5 |
4.00 |
32:49 |
4:09 |
8:19 |
160 152-168 |
1329 |
175 172-180 |
3/7 |
4.50 |
37:00 |
4:11 |
8:22 |
156 147-168 |
1306 |
171 148-178 |
15/3 |
5.00 |
41:51 |
4:51 |
9:41 |
154 147-163 |
1492 |
171 164-176 |
16/3 |
5.50 |
46:21 |
4:30 |
9:00 |
155 146-162 |
1396 |
172 162-176 |
5/6 |
6.00 |
50:34 |
4:13 |
8:25 |
155 144-159 |
1306 |
174 170-176 |
10/9 |
6.50 |
58:05 |
7:31 +3:10
|
15:02 |
155 146-159 |
2330 |
174 164-178 |
10/7 |
7.00 |
1:02:18 |
4:13 |
8:27 |
154 140-163 |
1300 |
176 122-186 |
8/3 |
7.50 |
1:06:18 |
4:00 |
8:01 |
160 154-163 |
1282 |
179 176-182 |
19/3 |
8.00 |
1:10:37 |
4:18 |
8:37 |
162 159-166 |
1396 |
176 130-186 |
17/12 |
8.50 |
1:15:19 |
4:42 |
9:25 |
156 140-165 |
1468 |
171 100-184 |
36/0 |
9.00 |
1:20:29 |
5:10 |
10:20 |
162 151-169 |
1674 |
170 138-182 |
18/11 |
9.50 |
1:25:41 |
5:11 |
10:23 |
166 160-173 |
1723 |
169 156-180 |
21/6 |
10.00 |
1:30:35 |
4:54 |
9:48 |
164 160-170 |
1608 |
170 146-178 |
8/13 |
10.50 |
1:35:07 |
4:32 |
9:04 |
156 135-172 |
1415 |
166 82-178 |
1/46 |
11.00 |
1:39:06 |
3:59 |
7:58 |
151 141-161 |
1202 |
173 154-182 |
2/27 |
11.50 |
1:43:24 |
4:18 |
8:36 |
154 143-163 |
1324 |
175 168-178 |
9/4 |
12.00 |
1:48:01 |
4:37 |
9:15 |
160 149-163 |
1479 |
175 170-182 |
4/14 |
12.50 |
1:52:24 |
4:22 |
8:45 |
159 154-164 |
1391 |
175 168-180 |
2/19 |
13.00 |
1:56:35 |
4:11 |
8:22 |
160 153-165 |
1340 |
176 168-228 |
2/9 |
13.50 |
2:01:24 |
4:49 |
9:38 |
157 147-164 |
1513 |
168 118-178 |
10/4 |
14.00 |
2:06:13 |
4:49 |
9:39 |
163 151-172 |
1572 |
171 160-180 |
4/3 |
14.50 |
2:25:11 |
18:58 +12:09
|
37:56 |
137 108-160 |
5196 |
139 82-200 |
9/6 |
15.00 |
2:29:38 |
4:26 |
8:53 |
155 148-164 |
1377 |
175 170-180 |
14/10 |
15.50 |
2:35:00 |
5:22 |
10:45 |
155 148-162 |
1666 |
160 104-172 |
7/13 |
15.70 |
2:37:33 |
2:33 +2
|
12:37 |
148 120-160 |
1867 |
139 90-172 |
1/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.1 |
173 |
15.4 |
2:19:04 |
9:45 |
Walk |
4.2 |
109 |
0.3 |
7:07 |
25:34 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
6.7 |
- |
- |
11:21 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:26 |
45.04% |
More |
800m |
3:22 |
6:47 |
49.94% |
More |
1km |
4:15 |
6:50 |
51.94% |
More |
Mile |
7:14 |
7:14 |
52.27% |
More |
5k |
25:04 |
8:04 |
51.25% |
More |
5 miles |
41:47 |
8:21 |
50.41% |
More |
10k |
52:21 |
8:26 |
50.42% |
More |
10 miles |
1:30:31 |
9:03 |
48.34% |
More |
Half |
1:57:20 |
8:57 |
49.41% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
49.24 |
5km |
25:32 |
8:13 |
50.33 |
5M |
42:17 |
8:27 |
49.82 |
10km |
53:14 |
8:34 |
49.59 |
10M |
1:28:09 |
8:49 |
49.63 |
Half |
1:57:21 |
8:57 |
49.02 |
20M |
3:03:47 |
9:11 |
49.60 |
Mara |
4:04:41 |
9:20 |
49.68 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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