Wed 6th Sep 2017 at 7:00pm by larkim

Run > Medium Long Run

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Time
1:28:25
Miles
11.06
Min/mi
8:00
Pacing
93%
WAVA
59.17
Stride(cm)
108
Cals
888
Cadence
186
BPM
137
%MHR
74.7
B/mi
1093
Asc(m)
42
Hillscore
21
Surface
Road

11miles

Notes & Comments

Felt super strong in this run, and the HR data confirms this was a cruise and a significant improvement on similar runs 6 -8 weeks ago. One swallow doesn't make a summer etc, but I can definitely feel progress, especially after the hard weekend.

Split Summary
===
1) 1m - 8:41(8:41/m) 137/155bpm 104cal 6.91/8.97mph
2) 1m - 7:54(7:54/m) 134/154bpm 85cal 7.59/8.22mph
3) 1m - 7:41(7:41/m) 130/138bpm 72cal 7.81/7.95mph
4) 1m - 8:02(8:02/m) 136/151bpm 83cal 7.48/8.35mph
5) 1m - 7:57(7:57/m) 135/148bpm 76cal 7.55/10.18mph
6) 1m - 8:10(8:10/m) 142/150bpm 94cal 7.35/7.72mph
7) 1m - 7:53(7:53/m) 138/144bpm 76cal 7.61/8.85mph
8) 1m - 7:57(7:57/m) 140/149bpm 79cal 7.54/7.93mph
9) 1m - 8:03(8:03/m) 140/150bpm 77cal 7.45/9.04mph
10) 1m - 7:55(7:55/m) 141/144bpm 76cal 7.57/10.1mph
11) 1m - 7:42(7:42/m) 138/143bpm 62cal 7.79/8.54mph
12) 0.06m - 29(8:13/m) 139/140bpm 4cal 7.31/7.78mph

8:41 7:54 7:41 8:02 7:57 8:10 7:53 7:57 8:03 7:55 7:42 29

Pin Map

0mi in 0

Pace

26%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:13	4:13	8:26	124 71-145	1045	178 128-186	30/4
1.00	8:41	4:28	8:56	143 133-155	1277	184 180-188	48/4
1.50	12:41	4:00	8:01	138 123-152	1106	186 182-188	12/19
2.00	16:35	3:54	7:47	130 125-136	1013	187 184-190	2/9
2.50	20:25	3:50	7:41	130 123-137	998	187 184-200	5/26
3.00	24:15	3:50	7:41	129 125-135	991	186 182-188	4/19
3.50	28:23	4:08	8:16	137 121-151	1133	185 180-190	27/21
4.00	32:17	3:54	7:47	134 129-137	1043	186 184-190	8/17
4.50	36:07	3:49	7:39	128 124-135	979	185 178-188	3/42
5.00	40:14	4:08	8:15	141 131-148	1164	185 182-188	22/13
5.50	44:25	4:10	8:21	142 137-150	1185	186 182-190	26/6
6.00	48:24	3:59	7:59	142 137-149	1133	187 186-190	23/20
6.50	52:23	3:59	7:59	140 135-144	1118	187 184-190	7/6
7.00	56:17	3:54	7:47	136 130-141	1059	187 184-190	7/13
7.50	1:00:20	4:02	8:05	141 135-149	1140	188 184-190	25/12
8.00	1:04:14	3:55	7:50	138 134-143	1081	189 186-192	3/9
8.50	1:08:13	3:58	7:57	137 127-150	1088	188 184-192	15/19
9.00	1:12:18	4:05	8:10	143 141-148	1167	188 186-192	17/6
9.50	1:16:14	3:57	7:54	141 138-144	1113	188 184-190	6/6
10.00	1:20:13	3:58	7:57	140 137-144	1113	188 186-192	10/7
10.50	1:24:04	3:51	7:43	138 135-143	1064	189 186-192	3/17
11.00	1:27:55	3:51	7:42	137 135-140	1056	190 186-192	3/15
11.06	1:28:25	30	8:15	139 138-139	1147	188 186-190	1/0

Heart

137/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 114m, Flat prediction 1:27:22

Elevation Graph

Biggest Climbs (m)	Min/mi
43 5.4%	8:47
36 5.2%	8:16
25 9.3%	7:28
19 5.6%	8:40
17 2.6%	8:11
16 4.5%	8:31
See your biggest climbs

Cadence

186 (200 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	186	11.1	1:28:24	8:00
Walk	0.0	128	0	1	13:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	44.22%	More
800m	3:45	7:33	49.45%	More
1km	4:41	7:32	51.69%	More
Mile	7:36	7:36	54.38%	More
5k	24:10	7:47	58.13%	More
5 miles	39:31	7:54	57.81%	More
10k	49:14	7:55	57.90%	More
10 miles	1:19:13	7:55	59.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:32	6:32	63.23
5km	22:19	7:11	62.96
5M	37:23	7:29	61.10
10km	47:19	7:37	60.25
10M	1:19:16	7:56	59.39
Half	1:46:14	8:07	58.16
20M	2:48:05	8:24	58.25
Mara	3:45:15	8:36	57.96

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