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Mon 17th Feb 2025 at 12:58pm by PongoNeil

Run > Medium Long Run

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Time
1:32:09
Miles
10.02
Min/mi
9:12
Pacing
92.1%
WAVA
52.59
Stride(cm)
107
Cals
1176
Cadence
164
BPM
161
%MHR
89.2
B/mi
1477
Asc(m)
146
Hillscore
11
Surface
Road

Notes & Comments

1) 0.62mi - 6:04(9:46/mi) 138/155bpm [1347b/mi] 66cal
2) 0.62mi - 5:54(9:30/mi) 157/166bpm [1492b/mi] 74cal
3) 0.62mi - 5:21(8:37/mi) 150/158bpm [1292b/mi] 63cal
4) 0.62mi - 5:49(9:21/mi) 160/169bpm [1496b/mi] 73cal
5) 0.62mi - 5:37(9:02/mi) 161/171bpm [1454b/mi] 71cal
6) 0.62mi - 5:35(8:59/mi) 161/170bpm [1447b/mi] 71cal
7) 0.62mi - 5:44(9:13/mi) 166/173bpm [1530b/mi] 76cal
8) 0.62mi - 5:17(8:30/mi) 164/168bpm [1395b/mi] 68cal
9) 0.62mi - 5:28(8:49/mi) 167/172bpm [1471b/mi] 73cal
10) 0.62mi - 5:35(9:00/mi) 166/173bpm [1493b/mi] 74cal
11) 0.62mi - 5:36(9:00/mi) 168/176bpm [1512b/mi] 75cal
12) 0.62mi - 5:51(9:25/mi) 165/172bpm [1555b/mi] 75cal
13) 0.62mi - 6:03(9:44/mi) 167/174bpm [1624b/mi] 80cal
14) 0.62mi - 5:51(9:26/mi) 165/169bpm [1555b/mi] 76cal
15) 0.62mi - 5:54(9:30/mi) 166/170bpm [1577b/mi] 76cal
16) 0.62mi - 5:41(9:08/mi) 166/172bpm [1516b/mi] 74cal
17) 0.08mi - 49(10:05/mi) 173/175bpm [1744b/mi] 11cal

6:04 5:54 5:21 5:49 5:37 5:35 5:44 5:17 5:28 5:35 5:36 5:51 6:03 5:51 5:54 5:41 49

Pace

41%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:01	5:01	10:01	133 81-155	1333	159 152-164	15/1
1.00	9:48	4:48	9:36	157 141-165	1506	162 156-166	17/8
1.50	14:14	4:26	8:51	153 146-158	1355	164 160-166	22/1
2.00	18:31	4:16	8:33	147 142-155	1257	165 162-166	2/23
2.50	23:14	4:43	9:27	162 154-169	1530	163 80-176	12/9
3.00	27:46	4:32	9:03	162 151-170	1466	163 154-168	8/30
3.50	32:19	4:33	9:07	160 153-169	1458	164 156-170	8/27
4.00	36:54	4:35	9:10	165 160-173	1512	164 160-168	6/18
4.50	41:16	4:22	8:45	163 156-171	1425	166 162-170	15/5
5.00	45:36	4:20	8:39	163 161-168	1410	165 162-174	2/12
5.50	50:01	4:25	8:50	167 163-171	1476	166 164-168	6/11
6.00	54:28	4:27	8:55	167 163-171	1488	165 162-168	7/10
6.50	59:01	4:33	9:06	168 163-173	1528	166 164-168	10/2
7.00	1:03:29	4:28	8:57	166 157-175	1485	165 160-168	9/13
7.50	1:08:16	4:47	9:34	165 160-171	1577	165 152-172	12/10
8.00	1:13:09	4:52	9:45	168 155-174	1638	164 156-168	18/1
8.50	1:17:45	4:37	9:13	165 158-169	1522	166 164-168	6/8
9.00	1:22:37	4:52	9:44	164 154-170	1596	165 146-172	10/2
9.50	1:27:22	4:45	9:30	167 164-171	1587	166 164-170	8/1
10.00	1:31:54	4:32	9:04	167 162-174	1513	166 158-172	14/9
10.02	1:32:09	15	10:49	171 169-172	1850	165 164-166	0/0

Heart

161/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 146m, Range 84m, Flat prediction 1:30:31

Elevation Graph

Biggest Climbs (m)	Min/mi
31 2.3%	9:26
23 3.5%	10:03
18 2.1%	9:42
17 2.5%	9:43
13 2.2%	9:21
10 2.7%	9:36
See your biggest climbs

Cadence

164 (176 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	164	10	1:32:00	9:11
Walk	0.1	129	0	8	28:25
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	40.25%	More
800m	4:11	8:24	45.99%	More
1km	5:16	8:29	47.97%	More
Mile	8:36	8:36	50.45%	More
5k	27:32	8:52	52.62%	More
5 miles	44:36	8:55	52.92%	More
10k	55:39	8:57	52.93%	More
10 miles	1:31:48	9:11	52.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	54.17
5km	26:38	8:34	54.41
5M	44:06	8:49	53.52
10km	55:32	8:56	53.05
10M	1:31:57	9:12	52.58
Half	2:02:26	9:21	52.09
20M	3:11:43	9:35	52.00
Mara	4:15:15	9:45	52.19

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