Sun 16th Apr 2017 at 10:00am by Oranj

Run > Medium Long Run

Follow User
0 👍

Time
1:38:34
Miles
13.38
Min/mi
7:22
Pacing
95%
WAVA
68.61
Stride(cm)
133
Cals
1202
Cadence
164
BPM
141
%MHR
83.8
B/mi
1038
Asc(m)
42
Hillscore
7
Surface
Road

easy

Notes & Comments

That felt *easy*. Slight nervous of what next weekend might bring
===
1) 2km - 9:11(4:35/km) 148/168bpm 130cal 13.08/18.54kmph
2) 2km - 9:07(4:34/km) 147/172bpm 116cal 13.15/17.74kmph
3) 2km - 9:10(4:35/km) 137/141bpm 118cal 13.09/14.21kmph
4) 2km - 9:04(4:32/km) 140/144bpm 118cal 13.23/21.56kmph
5) 2km - 9:06(4:33/km) 141/144bpm 118cal 13.18/14.85kmph
6) 2km - 9:04(4:32/km) 140/148bpm 112cal 13.23/13.81kmph
7) 2km - 9:06(4:33/km) 139/142bpm 108cal 13.19/13.71kmph
8) 2km - 9:31(4:45/km) 141/149bpm 117cal 12.62/13.67kmph
9) 2km - 9:10(4:35/km) 140/148bpm 103cal 13.1/15.96kmph
10) 2km - 9:09(4:34/km) 138/143bpm 94cal 13.12/15.55kmph
11) 1.53km - 6:55(4:32/km) 138/142bpm 68cal 13.24/13.84kmph

9:11 9:07 9:10 9:04 9:06 9:04 9:06 9:31 9:10 9:09 6:55

Pace

69%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:40	3:40	7:20	128 81-157	939	163 114-184	4/9
1.00	7:15	3:35	7:10	160 157-163	1146	164 160-182	5/4
1.50	11:08	3:53	7:46	164 159-172	1275	164 160-180	11/0
2.00	14:48	3:40	7:20	151 134-162	1108	163 158-178	0/22
2.50	18:25	3:37	7:14	133 128-138	962	164 160-182	4/7
3.00	22:09	3:44	7:27	139 136-141	1036	164 164-168	6/1
3.50	25:49	3:40	7:20	135 127-139	990	165 160-180	0/7
4.00	29:30	3:41	7:22	140 136-142	1032	165 162-194	11/0
4.50	33:12	3:42	7:25	140 137-144	1037	164 160-168	2/5
5.00	36:46	3:34	7:08	141 139-142	1006	165 162-190	3/4
5.50	40:25	3:39	7:18	141 135-143	1028	164 162-184	2/2
6.00	44:06	3:41	7:22	141 138-144	1039	164 162-172	1/2
6.50	47:46	3:40	7:21	143 141-148	1050	165 162-176	7/0
7.00	51:25	3:38	7:17	137 127-143	997	164 160-174	1/11
7.50	55:03	3:38	7:17	140 133-145	1020	164 160-172	5/1
8.00	58:44	3:41	7:21	140 139-142	1030	165 162-178	1/2
8.50	1:02:22	3:39	7:17	136 128-139	991	164 162-178	0/9
9.00	1:06:03	3:40	7:20	139 137-142	1020	164 162-168	6/0
9.50	1:09:42	3:40	7:19	138 133-141	1010	164 160-168	2/4
10.00	1:13:47	4:04	8:09	145 139-149	1181	165 162-176	29/0
10.50	1:17:34	3:47	7:34	144 137-148	1090	165 160-184	17/0
11.00	1:21:09	3:35	7:10	136 130-140	974	164 160-182	3/12
11.50	1:24:46	3:37	7:15	138 135-143	1000	165 160-190	2/4
12.00	1:28:29	3:43	7:27	139 136-142	1035	164 162-184	5/5
12.50	1:32:08	3:39	7:18	135 132-139	986	164 160-186	1/8
13.00	1:35:46	3:37	7:15	138 135-140	1000	164 162-176	1/7
13.37	1:38:33	2:47	7:27	139 133-142	1035	164 162-170	2/3

Heart

141/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 53m, Flat prediction 1:37:44

Elevation Graph

Biggest Climbs (m)	Min/mi
50 2.8%	7:49
13 1.2%	7:35
12 1.3%	7:25
See your biggest climbs

Cadence

164 (194 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	13.4	1:38:32	7:22
Walk	0.0	117	0	1	9:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	50.19%	More
800m	3:28	6:59	56.77%	More
1km	4:21	7:00	59.03%	More
Mile	7:09	7:09	61.05%	More
5k	22:32	7:15	65.87%	More
5 miles	36:23	7:17	66.49%	More
10k	45:24	7:18	66.55%	More
10 miles	1:13:37	7:22	67.89%	More
Half	1:36:31	7:22	68.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	65.75
5km	21:35	6:57	68.78
5M	35:25	7:05	68.30
10km	44:23	7:09	68.09
10M	1:12:49	7:17	68.63
Half	1:36:25	7:22	68.06
20M	2:29:43	7:29	69.45
Mara	3:18:16	7:34	69.93

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry