Sat 18th May 2024 at 8:21am by Llamadance
Run > Long Run
-
Time
1:50:49
-
Miles
11.26
-
Min/mi
9:50
-
Pacing
83.6%
-
WAVA
51.98
-
Stride(cm)
98
-
Cals
1392
-
Watts
197
-
Cadence
166
-
BPM
159
-
%MHR
84.9
-
B/mi
1562
-
Asc(m)
339
-
Hillscore
29
-
Surface
Road
Notes & Comments
1) 1km - 5:54(5:54/km) 152/188bpm [897b/km] 76cal 84/88rpm 199/228W 10.16/11.41kmph
2) 1km - 5:38(5:38/km) 168/188bpm [947b/km] 84cal 84/87rpm 203/220W 10.64/11.23kmph
3) 1km - 5:34(5:34/km) 147/168bpm [819b/km] 59cal 84/86rpm 202/221W 10.77/11.56kmph
4) 1km - 6:02(6:02/km) 132/141bpm [797b/km] 46cal 84/86rpm 198/221W 9.94/10.44kmph
5) 1km - 6:00(6:00/km) 133/142bpm [799b/km] 48cal 84/85rpm 199/210W 9.99/10.37kmph
6) 1km - 6:20(6:20/km) 158/183bpm [1000b/km] 79cal 83/86rpm 200/241W 9.48/10.19kmph
7) 1km - 8:03(8:03/km) 157/176bpm [1264b/km] 99cal 80/85rpm 195/261W 7.45/10.22kmph
8) 1km - 5:45(5:45/km) 153/168bpm [879b/km] 64cal 84/85rpm 199/232W 10.44/11.81kmph
9) 1km - 6:31(6:31/km) 148/177bpm [964b/km] 65cal 83/87rpm 193/230W 9.21/10.91kmph
10) 1km - 6:01(6:01/km) 169/181bpm [1018b/km] 84cal 84/85rpm 194/243W 9.96/10.87kmph
11) 1km - 6:08(6:08/km) 155/179bpm [950b/km] 69cal 83/86rpm 186/234W 9.79/11.88kmph
12) 1km - 5:37(5:37/km) 165/180bpm [927b/km] 76cal 83/88rpm 190/263W 10.68/14.94kmph
13) 1km - 5:36(5:36/km) 158/181bpm [886b/km] 67cal 84/90rpm 200/231W 10.7/11.81kmph
14) 1km - 5:40(5:40/km) 175/181bpm [993b/km] 86cal 84/86rpm 200/223W 10.58/11.12kmph
15) 1km - 7:00(7:00/km) 170/189bpm [1191b/km] 98cal 83/87rpm 209/274W 8.56/10.91kmph
16) 1km - 7:08(7:08/km) 171/186bpm [1221b/km] 104cal 82/84rpm 194/240W 8.41/9.29kmph
17) 1km - 5:50(5:50/km) 170/183bpm [991b/km] 81cal 83/86rpm 183/224W 10.29/11.81kmph
18) 1km - 5:15(5:15/km) 175/188bpm [919b/km] 83cal 82/94rpm 188/246W 11.43/14.65kmph
19) 0.12km - 44(6:09/km) 168/174bpm [1033b/km] 24cal 83/86rpm 215/245W 9.76/13kmph
5:54 5:38 5:34 6:02 6:00 6:20 8:03 5:45 6:31 6:01 6:08 5:37 5:36 5:40 7:00 7:08 5:50 5:15 44
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 |
4:49 |
4:49 |
9:38 |
148 76-188 |
1425 |
168 166-176 |
198 167-230 |
8/10 |
1.00 |
9:28 |
4:39 |
9:18 |
174 158-188 |
1619 |
168 166-174 |
205 192-223 |
5/4 |
1.50 |
13:46 |
4:18 |
8:37 |
158 146-168 |
1360 |
169 166-172 |
200 177-220 |
0/18 |
2.00 |
18:28 |
4:42 |
9:24 |
136 123-165 |
1278 |
168 166-172 |
203 181-223 |
3/7 |
2.50 |
23:17 |
4:49 |
9:38 |
133 129-141 |
1282 |
167 162-172 |
195 159-224 |
11/4 |
3.00 |
28:07 |
4:49 |
9:38 |
132 127-137 |
1273 |
167 166-170 |
199 178-212 |
7/1 |
3.50 |
33:07 |
5:00 |
10:00 |
148 131-180 |
1479 |
168 166-172 |
195 181-218 |
12/0 |
4.00 |
38:52 |
5:45 |
11:30 |
163 145-183 |
1876 |
165 156-170 |
208 107-266 |
34/0 |
4.50 |
45:01 |
6:09 |
12:18 |
157 144-173 |
1930 |
161 150-170 |
190 86-232 |
57/3 |
5.00 |
49:33 |
4:32 |
9:04 |
149 135-163 |
1351 |
168 164-172 |
200 166-235 |
1/11 |
5.50 |
54:57 |
5:25 |
10:50 |
146 135-159 |
1581 |
166 160-174 |
200 144-232 |
30/4 |
6.00 |
59:39 |
4:41 |
9:23 |
168 156-177 |
1575 |
167 162-170 |
182 141-247 |
0/36 |
6.50 |
1:04:50 |
5:11 |
10:23 |
158 142-181 |
1640 |
167 164-170 |
192 159-237 |
31/2 |
7.00 |
1:09:41 |
4:51 |
9:42 |
160 140-179 |
1552 |
166 118-172 |
181 23-266 |
2/34 |
7.50 |
1:14:00 |
4:19 |
8:38 |
165 146-180 |
1424 |
166 148-176 |
199 163-256 |
4/53 |
8.00 |
1:18:28 |
4:28 |
8:56 |
157 136-174 |
1402 |
169 166-180 |
200 163-234 |
2/12 |
8.50 |
1:23:06 |
4:38 |
9:16 |
174 167-181 |
1612 |
168 154-172 |
200 185-217 |
3/6 |
9.00 |
1:27:42 |
4:36 |
9:12 |
170 156-178 |
1565 |
168 160-174 |
202 173-231 |
2/9 |
9.50 |
1:34:06 |
6:24 |
12:48 |
171 160-189 |
2188 |
163 158-168 |
206 148-277 |
75/0 |
10.00 |
1:39:36 |
5:30 |
11:01 |
171 157-186 |
1884 |
166 160-168 |
195 163-245 |
36/0 |
10.50 |
1:44:19 |
4:42 |
9:25 |
171 156-183 |
1609 |
166 132-172 |
182 41-225 |
2/24 |
11.00 |
1:48:41 |
4:22 |
8:44 |
174 157-188 |
1519 |
163 112-188 |
179 84-221 |
0/51 |
11.26 |
1:50:48 |
2:07 |
8:15 |
175 164-184 |
1444 |
170 162-182 |
215 190-250 |
4/33 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
166 |
11.2 |
1:49:43 |
9:47 |
Walk |
0.7 |
124 |
0 |
48 |
18:08 |
Still |
0.3 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:16 |
46.89% |
More |
800m |
3:50 |
7:44 |
52.19% |
More |
1km |
4:57 |
7:57 |
52.80% |
More |
Mile |
8:27 |
8:27 |
52.47% |
More |
5k |
29:01 |
9:20 |
52.00% |
More |
5 miles |
48:14 |
9:39 |
51.01% |
More |
10k |
1:00:47 |
9:47 |
50.59% |
More |
10 miles |
1:39:01 |
9:54 |
51.36% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:23 |
7:23 |
60.02 |
5km |
26:15 |
8:27 |
57.48 |
5M |
44:42 |
8:56 |
55.04 |
10km |
57:00 |
9:10 |
53.94 |
10M |
1:37:03 |
9:42 |
52.41 |
Half |
2:11:15 |
10:01 |
50.90 |
20M |
3:30:41 |
10:32 |
50.25 |
Mara |
4:44:57 |
10:53 |
49.54 |
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