Mon 9th Apr 2018 at 8:00am by rupert bear

Run > Long Run
  • Time
    2:28:54
  • Miles
    18.07
  • Min/mi
    8:14
  • Pacing
    31%
  • WAVA
    69.39
  • Stride(cm)
    104
  • Cals
    1544
  • Cadence
    187
  • BPM
    121
  • %MHR
    76.6
  • B/mi
    997
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

On my own - Monday run after visiting Essex at weekend

Lots of niggles and had to stop 4/5 times to stretch

Split Summary
===
1) 1m - 9:09(9:09/m) 101/125bpm 80cal 6.56/7.37mph
2) 1m - 8:18(8:18/m) 107/115bpm 80cal 7.24/8.18mph
3) 1m - 8:08(8:08/m) 117/123bpm 92cal 7.37/8.14mph
4) 1m - 8:12(8:12/m) 121/125bpm 97cal 7.32/7.62mph
5) 1m - 8:03(8:03/m) 124/129bpm 100cal 7.46/8.08mph
6) 1m - 8:13(8:13/m) 125/132bpm 100cal 7.31/7.53mph
7) 1m - 7:54(7:54/m) 120/127bpm 81cal 7.59/7.89mph
8) 1m - 8:08(8:08/m) 127/131bpm 99cal 7.38/8.31mph
9) 1m - 8:10(8:10/m) 126/128bpm 97cal 7.34/7.72mph
10) 1m - 8:09(8:09/m) 127/131bpm 96cal 7.36/7.51mph
11) 1m - 8:08(8:08/m) 123/128bpm 77cal 7.38/7.93mph
12) 1m - 8:10(8:10/m) 127/130bpm 92cal 7.34/7.47mph
13) 1m - 8:10(8:10/m) 126/131bpm 84cal 7.35/7.85mph
14) 1m - 8:23(8:23/m) 123/138bpm 68cal 7.15/7.85mph
15) 1m - 8:18(8:18/m) 124/129bpm 66cal 7.23/7.49mph
16) 1m - 8:20(8:20/m) 127/131bpm 84cal 7.21/7.49mph
17) 1m - 8:19(8:19/m) 125/131bpm 71cal 7.22/7.62mph
18) 1m - 8:13(8:13/m) 126/133bpm 75cal 7.3/8.14mph
19) 0.07m - 29(7:30/m) 130/131bpm 5cal 7.99/7.93mph
9:09 8:18 8:08 8:12 8:03 8:13 7:54 8:08 8:10 8:09 8:08 8:10 8:10 8:23 8:18 8:20 8:19 8:13 29

Pace

18% 59% 22% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:44 4:44 9:28 105 94-125 994 183 172-196 5/4
1.00 15:44 11:00 +6:36 22:00 96 62-114 2111 183 120-190 2/3
1.50 19:57 4:13 8:26 110 102-115 928 185 182-196 3/2
2.00 25:14 5:17 +1:11 10:34 103 70-113 1088 186 182-194 3/4
2.50 29:19 4:05 8:10 114 108-123 931 185 176-190 6/5
3.00 33:22 4:04 8:07 119 113-123 966 186 184-194 5/4
3.50 37:28 4:06 8:12 120 115-123 984 186 182-196 2/2
4.00 41:34 4:06 8:11 121 118-125 991 185 182-190 4/4
4.50 45:39 4:05 +4 8:10 124 122-129 1013 186 182-196 3/3
5.00 49:41 4:02 8:03 125 122-128 1007 186 182-192 3/2
5.50 53:43 4:02 8:05 126 120-132 1018 186 176-190 7/7
6.00 57:53 4:10 8:20 124 122-126 1034 186 182-192 2/2
6.50 1:02:56 5:03 +1:06 10:05 116 91-126 1170 184 120-196 2/4
7.00 1:06:54 3:58 7:56 124 120-127 983 187 182-198 3/2
7.50 1:10:55 4:02 8:03 125 121-129 1006 188 182-196 4/3
8.00 1:15:02 4:07 8:13 128 126-130 1052 188 182-194 3/2
8.50 1:19:11 4:09 8:18 126 119-128 1046 189 184-196 3/3
9.00 1:23:12 4:01 8:02 127 125-128 1021 188 180-200 3/3
9.50 1:27:15 4:03 8:07 128 127-130 1039 187 182-192 3/3
10.00 1:31:21 4:05 8:11 126 124-128 1031 188 184-198 4/3
10.50 1:35:27 4:06 8:12 125 122-128 1024 188 184-196 5/6
11.00 1:40:37 5:10 +1:08 10:20 119 87-128 1229 184 118-194 7/7
11.50 1:44:42 4:05 8:10 126 123-128 1030 189 186-192 2/3
12.00 1:48:47 4:05 8:10 127 125-129 1038 189 186-194 1/3
12.50 1:52:50 4:03 8:07 127 124-131 1030 189 186-200 3/2
13.00 1:56:57 4:07 8:13 125 122-127 1028 189 182-200 3/2
13.50 2:01:04 4:07 8:14 124 113-128 1020 191 184-202 2/4
14.00 2:07:53 6:50 +2:34 13:39 120 93-137 1639 187 120-200 2/4
14.50 2:12:05 4:11 8:23 122 119-125 1023 189 184-200 5/3
15.00 2:16:12 4:07 8:14 126 123-129 1038 190 186-196 2/5
15.50 2:20:25 4:13 8:26 126 123-129 1063 191 188-200 5/4
16.00 2:24:32 4:07 8:13 128 123-131 1052 190 186-198 2/4
16.50 2:29:49 5:17 +1:07 10:34 123 104-130 1300 192 178-200 5/2
17.00 2:33:57 4:09 8:17 126 112-131 1044 190 184-200 4/4
17.50 2:38:06 4:09 8:17 122 104-129 1011 191 184-200 6/6
18.00 2:42:10 4:04 8:08 129 126-133 1050 191 182-204 3/3
18.06 2:42:35 25 7:26 130 129-131 966 194 192-194 0/0

Heart

121/137max
  • Show Beats/Mile

Elevation

Asc 42m, Range 9m, Flat prediction 2:28:54
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

187 (204 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.4 187 18 2:28:23 8:22
Walk 7.2 119 0 11:50 7:42:28
Pause 1.4 - - 2:22 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:42 46.95% More
800m 3:53 7:49 55.42% More
1km 4:52 7:50 57.71% More
Mile 7:54 7:54 60.51% More
5k 25:05 8:05 64.95% More
5 miles 41:33 8:19 64.17% More
10k 51:26 8:17 64.88% More
10 miles 1:23:28 8:21 66.26% More
Half 1:51:44 8:32 65.59% More

Predictions

Dist Time Per Mile WAVA
1M 6:44 6:44 70.98
5km 22:38 7:17 71.99
5M 37:39 7:32 70.82
10km 47:31 7:39 70.23
10M 1:19:04 7:54 69.95
Half 1:45:33 8:03 68.89
20M 2:45:59 8:18 69.43
Mara 3:41:35 8:27 69.35
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