Sun 7th Apr 2024 at 9:01am by Richard-M

Run > Long Run
  • windy
  • Time
    2:08:37
  • Miles
    15.58
  • Min/mi
    8:15
  • Pacing
    91.6%
  • WAVA
    62.38
  • Stride(cm)
    119
  • Cals
    1540
  • Cadence
    164
  • BPM
    143
  • %MHR
    84.2
  • B/mi
    1181
  • Asc(m)
    193
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Run: Berko Old Mill out n back
windy in places both ways, sun came out at times - that was the worst...
plaster on foot helped so shoe ok to that distance,
hopefully improved endurance fitness a bit..

1) 1km - 4:58(4:58/km) 129/141bpm [640b/km] 58cal 12.09/13.2kmph
2) 1km - 4:51(4:51/km) 137/146bpm [665b/km] 62cal 12.37/13.57kmph
3) 1km - 5:04(5:04/km) 143/149bpm [724b/km] 70cal 11.84/12.12kmph
4) 1km - 4:54(4:54/km) 141/149bpm [692b/km] 63cal 12.23/12.77kmph
5) 1km - 5:01(5:01/km) 142/147bpm [713b/km] 66cal 11.95/13kmph
6) 1km - 5:06(5:06/km) 142/147bpm [724b/km] 67cal 11.76/12.33kmph
7) 1km - 5:11(5:11/km) 143/147bpm [740b/km] 66cal 11.59/12.19kmph
8) 1km - 5:15(5:15/km) 143/146bpm [751b/km] 68cal 11.43/12.19kmph
9) 1km - 5:07(5:07/km) 145/149bpm [741b/km] 66cal 11.74/12.09kmph
10) 1km - 5:12(5:12/km) 142/149bpm [738b/km] 62cal 11.54/12.02kmph
11) 1km - 5:15(5:15/km) 143/147bpm [750b/km] 65cal 11.43/12.12kmph
12) 1km - 5:11(5:11/km) 143/145bpm [741b/km] 62cal 11.57/12.5kmph
13) 1km - 5:09(5:09/km) 143/146bpm [736b/km] 61cal 11.66/12.53kmph
14) 1km - 5:03(5:03/km) 142/145bpm [717b/km] 58cal 11.88/12.23kmph
15) 1km - 5:10(5:10/km) 142/146bpm [733b/km] 55cal 11.63/12.16kmph
16) 1km - 5:17(5:17/km) 140/148bpm [739b/km] 52cal 11.36/12.06kmph
17) 1km - 4:59(4:59/km) 141/144bpm [703b/km] 52cal 12.04/12.19kmph
18) 1km - 5:05(5:05/km) 143/144bpm [726b/km] 55cal 11.81/12.5kmph
19) 1km - 5:11(5:11/km) 143/148bpm [742b/km] 54cal 11.57/12.16kmph
20) 1km - 5:14(5:14/km) 145/147bpm [760b/km] 59cal 11.45/12.7kmph
21) 1km - 5:10(5:10/km) 145/150bpm [750b/km] 54cal 11.61/12.83kmph
22) 1km - 5:11(5:11/km) 148/153bpm [766b/km] 62cal 11.59/11.72kmph
23) 1km - 5:08(5:08/km) 149/152bpm [764b/km] 62cal 11.7/12.23kmph
24) 1km - 5:17(5:17/km) 149/156bpm [788b/km] 60cal 11.35/12.6kmph
25) 1km - 5:20(5:20/km) 158/163bpm [842b/km] 77cal 11.26/12.97kmph
26) 0.07km - 19(4:29/km) 163/164bpm [730b/km] 4cal 13.4/11.52kmph
4:58 4:51 5:04 4:54 5:01 5:06 5:11 5:15 5:07 5:12 5:15 5:11 5:09 5:03 5:10 5:17 4:59 5:05 5:11 5:14 5:10 5:11 5:08 5:17 5:20 19
Pin Map
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Pace

2% 16% 75% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:05 4:05 +4 8:10 125 87-141 1021 162 114-174 10/17
1.00 7:53 3:48 7:36 134 130-140 1018 164 162-168 4/36
1.50 12:00 4:07 8:15 144 138-149 1187 165 162-168 18/12
2.00 15:58 3:58 7:56 142 137-146 1127 163 162-168 16/10
2.50 19:56 3:57 7:55 142 134-149 1124 163 162-166 8/12
3.00 24:00 4:04 8:09 141 135-145 1148 164 162-170 6/14
3.50 28:04 4:03 8:07 143 139-147 1160 163 160-166 10/8
4.00 32:25 4:22 +7 8:43 142 136-145 1238 163 134-166 9/11
4.50 36:28 4:03 8:06 142 137-146 1149 163 162-164 13/9
5.00 40:43 4:15 8:30 144 140-148 1225 163 162-166 15/10
5.50 44:50 4:07 8:14 145 134-148 1193 164 162-166 13/8
6.00 49:02 4:12 8:25 143 138-149 1203 164 160-170 13/13
6.50 53:20 4:18 +4 8:35 142 138-147 1220 164 160-168 13/11
7.00 57:30 4:10 8:20 143 132-147 1191 164 162-166 9/10
7.50 1:01:40 4:10 8:20 143 141-146 1192 164 156-178 13/7
8.00 1:05:50 4:10 8:20 143 138-146 1191 163 156-166 11/11
8.50 1:09:54 4:05 8:09 142 135-145 1158 164 162-168 7/13
9.00 1:14:05 4:11 8:21 143 139-145 1195 164 160-170 9/11
9.50 1:18:24 4:19 +15 8:38 139 131-145 1201 163 130-174 11/18
10.00 1:22:37 4:13 8:26 141 127-148 1190 163 160-176 14/13
10.50 1:26:39 4:02 8:03 141 137-144 1136 163 162-166 6/14
11.00 1:30:41 4:02 8:04 142 139-144 1146 163 160-168 11/14
11.50 1:34:45 4:04 8:08 144 140-147 1172 165 162-176 14/12
12.00 1:39:09 4:23 +5 8:47 143 139-147 1256 164 156-168 11/14
12.50 1:43:22 4:13 +2 8:27 145 144-147 1224 164 162-166 12/10
13.00 1:47:31 4:09 8:18 144 141-147 1196 164 162-168 14/10
13.50 1:51:42 4:11 8:22 148 138-152 1237 165 162-168 10/10
14.00 1:55:55 4:13 8:27 150 148-152 1267 165 162-170 11/8
14.50 1:59:55 4:00 8:00 148 146-150 1184 166 162-170 4/20
15.00 2:04:38 4:42 +17 9:24 151 130-160 1420 165 134-170 32/5
15.50 2:08:53 4:15 8:30 157 153-162 1335 165 160-168 28/9
15.58 2:09:29 36 7:42 163 162-164 1254 167 162-168 2/0

Heart

143/164max
  • Show Beats/Mile

Elevation

Asc 193m, Range 52m, Flat prediction 2:08:11
Elevation Graph
Biggest Climbs (m) Min/mi
37 5.2% 8:55
21 4.3% 8:31
13 2.8% 8:20
10 5.6% 8:24
See your biggest climbs

Cadence

164 (178 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 164 15.6 2:08:37 8:16
Walk 0.5 127 0 37 2:57:15
Pause 0.2 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:15 46.69% More
800m 3:43 7:29 53.39% More
1km 4:42 7:34 55.13% More
Mile 7:40 7:40 57.28% More
5k 24:39 7:56 60.71% More
5 miles 40:31 8:06 60.22% More
10k 50:44 8:10 60.09% More
10 miles 1:22:24 8:14 61.18% More
Half 1:48:11 8:16 61.67% More

Predictions

Dist Time Per Mile WAVA
1M 6:08 6:08 71.68
5km 21:32 6:56 69.50
5M 36:30 7:18 66.84
10km 46:26 7:28 65.65
10M 1:18:41 7:52 64.07
Half 1:46:08 8:06 62.38
20M 2:49:38 8:29 61.85
Mara 3:48:49 8:44 61.14

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