Tue 3rd Oct 2017 at 10:00am by K5 Gus

Run > Long Run
  • Time
    2:09:16
  • Miles
    16.09
  • Min/mi
    8:02
  • Pacing
    87%
  • WAVA
    64.25
  • Stride(cm)
    112
  • Cals
    1420
  • Cadence
    179
  • BPM
    144
  • %MHR
    76.7
  • B/mi
    1158
  • Asc(m)
    42
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Final long run before Rannoch - should have been 17 on Sunday, but that didn't work out, so 16 today instead. Felt good.

Split Summary
===
1) 1m - 8:07(8:07/m) 123/136bpm 80cal 7.4/8.75mph
2) 1m - 7:56(7:56/m) 142/152bpm 103cal 7.57/8.1mph
3) 1m - 8:01(8:01/m) 139/147bpm 99cal 7.48/7.99mph
4) 1m - 8:17(8:17/m) 146/161bpm 107cal 7.25/7.95mph
5) 1m - 7:58(7:58/m) 148/158bpm 102cal 7.53/7.89mph
6) 1m - 8:35(8:35/m) 151/158bpm 112cal 6.99/7.81mph
7) 1m - 8:09(8:09/m) 147/157bpm 98cal 7.37/7.68mph
8) 1m - 8:17(8:17/m) 147/156bpm 96cal 7.24/7.85mph
9) 1m - 7:52(7:52/m) 143/154bpm 79cal 7.62/8.2mph
10) 1m - 7:53(7:53/m) 142/152bpm 75cal 7.61/8.18mph
11) 1m - 7:29(7:29/m) 140/149bpm 60cal 8.01/8.41mph
12) 1m - 7:51(7:51/m) 146/152bpm 80cal 7.65/8.12mph
13) 1m - 7:52(7:52/m) 146/152bpm 80cal 7.63/8.64mph
14) 1m - 7:48(7:48/m) 145/153bpm 71cal 7.69/8.14mph
15) 1m - 7:56(7:56/m) 145/150bpm 70cal 7.57/7.97mph
16) 1m - 8:19(8:19/m) 151/160bpm 95cal 7.22/7.81mph
17) 0.09m - 56(10:03/m) 164/166bpm 13cal 5.97/6.55mph
8:07 7:56 8:01 8:17 7:58 8:35 8:09 8:17 7:52 7:53 7:29 7:51 7:52 7:48 7:56 8:19 56
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 5% 44% 47% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:59 3:59 7:57 119 81-128 947 179 104-188 0/23
1.00 8:59 5:01 +53 10:02 128 101-136 1283 179 174-194 10/4
1.50 12:56 3:57 7:54 142 131-151 1121 180 176-186 9/4
2.00 16:54 3:58 7:56 142 133-152 1127 179 174-184 5/6
2.50 20:53 3:59 7:58 136 126-141 1083 179 178-182 9/8
3.00 24:57 4:03 8:06 141 136-147 1143 179 176-182 7/7
3.50 29:18 4:22 8:44 148 133-161 1291 178 172-186 39/5
4.00 33:13 3:55 7:50 145 140-154 1136 181 176-188 7/18
4.50 37:12 3:59 7:57 147 136-155 1169 180 176-184 5/7
5.00 41:11 4:00 7:59 148 142-158 1182 180 174-186 11/3
5.50 45:21 4:10 8:20 150 143-156 1250 178 174-184 15/1
6.00 49:46 4:25 8:50 152 145-158 1343 177 174-182 17/1
6.50 53:52 4:05 8:10 148 137-157 1209 179 174-182 9/6
7.00 57:55 4:03 8:07 146 142-149 1185 179 176-186 5/8
7.50 1:02:08 4:13 8:25 148 142-156 1247 178 174-182 16/4
8.00 1:06:12 4:04 8:08 147 135-154 1196 178 174-186 6/11
8.50 1:10:13 4:01 8:02 146 141-154 1173 177 172-182 10/6
9.00 1:14:04 3:51 7:43 140 134-144 1080 178 172-182 5/15
9.50 1:18:02 3:58 7:55 141 132-145 1117 178 174-182 9/6
10.00 1:21:57 3:55 7:51 144 137-152 1130 178 172-184 4/9
10.50 1:25:40 3:43 7:26 139 133-146 1033 179 176-184 1/20
11.00 1:29:27 3:46 7:33 141 137-149 1064 179 176-182 2/14
11.50 1:33:17 3:50 7:41 145 140-152 1113 178 174-182 3/12
12.00 1:37:17 4:00 8:01 146 141-150 1170 178 124-182 7/4
12.50 1:41:14 3:57 7:54 147 136-152 1162 178 174-184 18/10
13.00 1:45:09 3:55 7:50 146 137-151 1143 179 172-184 20/24
13.50 1:49:04 3:54 7:49 144 136-153 1124 179 174-186 8/21
14.00 1:52:57 3:54 7:48 146 140-153 1138 179 174-186 9/19
14.50 1:56:54 3:57 7:54 144 138-149 1138 179 174-184 3/16
15.00 2:00:53 3:59 7:58 147 142-150 1171 179 176-184 9/14
15.50 2:05:02 4:09 8:18 148 145-152 1228 179 174-184 5/8
16.00 2:09:12 4:10 8:20 155 150-160 1292 179 174-186 17/0
16.09 2:10:08 56 10:04 164 160-166 1650 175 174-178 7/0

Heart

144/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 93m, Flat prediction 2:07:28
Elevation Graph
Biggest Climbs (m) Min/mi
51 2.2% 8:25
39 6.2% 9:04
29 2.8% 8:34
16 4.6% 8:07
15 2.8% 8:30
See your biggest climbs

Cadence

179 (194 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 178 16.1 2:09:09 8:02
Walk 0.1 110 0 5 18:49
Still 0.7 - - 54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:14 46.86% More
800m 3:39 7:21 54.44% More
1km 4:37 7:25 56.13% More
Mile 7:26 7:26 59.18% More
5k 23:51 7:41 62.73% More
5 miles 38:42 7:44 63.04% More
10k 48:21 7:47 63.05% More
10 miles 1:19:22 7:56 63.52% More
Half 1:44:40 7:59 63.75% More

Predictions

Dist Time Per Mile WAVA
1M 5:48 5:48 75.80
5km 20:34 6:37 72.77
5M 35:01 7:00 69.67
10km 44:38 7:11 68.29
10M 1:15:58 7:36 66.36
Half 1:42:44 7:51 64.45
20M 2:44:51 8:15 63.64
Mara 3:42:55 8:30 62.76
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