Sat 17th Mar 2018 at 10:00am by northernslowcoach

Run > Long Run

  • snow
  • windy
  • v cold
  • Time
    1:05:01
  • Miles
    5.73
  • Min/mi
    11:21
  • Pacing
    38%
  • WAVA
    46.14
  • Stride(cm)
    81
  • Cals
    665
  • Cadence
    174
  • BPM
    150
  • %MHR
    87.7
  • B/mi
    1702
  • Asc(m)
    42
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

3 comments
A Fleecy run, delivering a forgotten shake to Dave, collecting my prescription and posting a parcel as well as some bug squishing. Still got killer doms from Thursday’s class :-O Split Summary
===
1) 1m - 10:02(10:02/m) 155/171bpm 101cal 5.98/6.91mph
2) 1m - 10:09(10:09/m) 151/172bpm 107cal 5.91/6.53mph
3) 1m - 11:52(11:52/m) 158/170bpm 123cal 5.06/6.24mph
4) 1m - 11:54(11:54/m) 164/171bpm 123cal 5.04/6.03mph
5) 1m - 12:01(12:01/m) 156/166bpm 120cal 4.99/6.45mph
6) 0.73m - 9:02(12:21/m) 161/172bpm 91cal 4.86/5.59mph
10:02 10:09 11:52 11:54 12:01 9:02
Autumnleaves
Well done - it's been really cold out there!
snogard
:) perfect
.B.
Good work :-)
Pin Map
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0mi in 0

Pace

7% 8% 18% 33% 15% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:30 2:30 10:00 148 118-163 1481 172 148-178 1/8
0.50 5:04 2:33 10:14 160 155-164 1636 172 168-174 0/27
0.75 7:41 2:37 10:29 164 160-170 1719 174 170-178 3/9
1.00 12:09 4:28 +2:09 17:53 129 70-169 2306 181 172-184 1/10
1.25 15:39 3:30 +1:01 14:02 151 133-172 2119 178 118-182 2/7
1.50 18:11 2:32 10:07 157 149-162 1589 178 174-180 8/7
1.75 20:37 2:26 9:45 158 152-162 1541 179 178-182 7/1
2.00 23:20 2:43 10:52 130 70-160 1412 173 168-178 6/0
2.25 26:09 2:48 11:14 159 151-166 1785 172 168-176 6/6
2.50 29:17 3:08 12:31 160 155-164 2002 175 174-178 1/5
2.75 32:03 2:47 11:08 131 70-167 1458 174 172-180 3/4
3.00 35:13 3:09 12:37 162 140-170 2044 173 170-178 4/2
3.25 38:10 2:57 11:50 166 163-169 1964 173 172-178 11/0
3.50 41:16 3:06 12:22 165 159-170 2041 173 172-174 0/9
3.75 44:18 3:02 12:07 163 159-166 1976 174 172-174 8/2
4.00 47:06 2:49 11:14 160 158-163 1798 173 170-174 9/0
4.25 50:01 2:55 11:40 159 156-162 1854 174 172-176 9/2
4.50 53:02 3:01 12:06 132 70-166 1596 174 168-178 2/12
4.75 1:01:36 8:33 +5:49 34:13 143 101-165 4894 175 158-184 2/12
5.00 1:04:58 3:22 13:29 164 163-165 2211 172 170-176 8/0
5.25 1:08:16 3:18 13:11 167 163-172 2201 173 170-178 26/0
5.50 1:11:13 2:57 11:49 134 70-165 1583 174 172-178 8/5
5.72 1:13:51 2:38 12:06 165 163-166 1997 174 172-178 6/2

Heart

150/172max
  • Show Beats/Mile

Elevation

Asc 42m, Range 59m, Flat prediction 1:03:16
Elevation Graph
Biggest Climbs (m) Min/mi
42 3.5% 12:40
24 2.4% 11:35
22 2.0% 10:34
12 1.8% 12:20
See your biggest climbs

Cadence

174 (184 max) Stride Length: 81cm Run: 99.4% Walk: 0.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:18 9:16 40.86% More
800m 4:54 9:51 42.16% More
1km 6:06 9:49 44.06% More
Mile 10:14 10:14 44.70% More
5k 35:11 11:20 45.39% More
5 miles 1:04:56 12:59 40.13% More

Predictions

Dist Time Per Mile WAVA
1M 9:32 9:32 47.95
5km 33:10 10:41 48.15
5M 55:58 11:12 46.56
10km 1:11:05 11:26 45.89
10M 1:59:58 12:00 44.75
Half 2:41:27 12:19 43.39
20M 4:17:09 12:51 42.80
Mara 5:46:05 13:13 42.08

Three Things You Saw Today

1 Daffodils :)
2 A red kite
3 My favourite postie heart
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