Sun 15th Apr 2018 at 8:00am by LazyDaisy
Run > Long Run
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Time
1:40:35
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Miles 9.03
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Min/mi 11:08
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Pacing
60%
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WAVA
58.39
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Stride(cm)
87
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Cals
721
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Cadence
166
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BPM
142
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%MHR
81.8
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B/mi 1577
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Asc(m)
42
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Hillscore
12
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Surface
Road
Notes & Comments
4 comments
Haven't done this route for a couple of years. I *used* to be able to run all the way up. Not today!
Split Summary
===
1) 1m - 11:00(11:00/m) 117/142bpm 63cal 5.46/5.78mph
2) 1m - 9:57(9:57/m) 141/146bpm 79cal 6.03/6.49mph
3) 1m - 11:01(11:01/m) 142/149bpm 84cal 5.45/6.07mph
4) 1m - 12:56(12:56/m) 145/152bpm 99cal 4.64/5.51mph
5) 1m - 10:18(10:18/m) 140/151bpm 64cal 5.82/6.89mph
6) 1m - 10:39(10:39/m) 147/153bpm 77cal 5.63/6.66mph
7) 1m - 10:43(10:43/m) 150/152bpm 83cal 5.6/5.91mph
8) 1m - 11:44(11:44/m) 148/153bpm 80cal 5.11/6.7mph
9) 1m - 11:49(11:49/m) 152/156bpm 89cal 5.08/6.64mph
10) 0.03m - 28(13:36/m) 151/152bpm 3cal 4.41/4.95mph
Split Summary
===
1) 1m - 11:00(11:00/m) 117/142bpm 63cal 5.46/5.78mph
2) 1m - 9:57(9:57/m) 141/146bpm 79cal 6.03/6.49mph
3) 1m - 11:01(11:01/m) 142/149bpm 84cal 5.45/6.07mph
4) 1m - 12:56(12:56/m) 145/152bpm 99cal 4.64/5.51mph
5) 1m - 10:18(10:18/m) 140/151bpm 64cal 5.82/6.89mph
6) 1m - 10:39(10:39/m) 147/153bpm 77cal 5.63/6.66mph
7) 1m - 10:43(10:43/m) 150/152bpm 83cal 5.6/5.91mph
8) 1m - 11:44(11:44/m) 148/153bpm 80cal 5.11/6.7mph
9) 1m - 11:49(11:49/m) 152/156bpm 89cal 5.08/6.64mph
10) 0.03m - 28(13:36/m) 151/152bpm 3cal 4.41/4.95mph
11:00 9:57 11:01 12:56 10:18 10:39 10:43 11:44 11:49 28
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:53 | 2:53 | 11:30 | 96 78-105 | 1105 | 163 114-172 | 2/5 |
0.50 | 5:37 | 2:45 | 10:58 | 108 85-136 | 1185 | 167 160-172 | 3/5 |
0.75 | 8:20 | 2:42 | 10:49 | 130 123-139 | 1407 | 167 160-174 | 2/7 |
1.00 | 10:59 | 2:40 | 10:39 | 136 130-142 | 1449 | 169 162-174 | 1/6 |
1.25 | 13:27 | 2:27 | 9:49 | 140 137-144 | 1375 | 164 84-174 | 4/5 |
1.50 | 15:47 | 2:21 | 9:23 | 140 133-143 | 1313 | 167 80-176 | 0/7 |
1.75 | 18:23 | 2:35 | 10:22 | 140 138-143 | 1450 | 171 162-178 | 1/7 |
2.00 | 20:57 | 2:34 | 10:17 | 144 141-145 | 1480 | 169 162-174 | 3/1 |
2.25 | 23:36 | 2:39 | 10:36 | 144 144-146 | 1527 | 169 164-174 | 1/1 |
2.50 | 26:19 | 2:43 | 10:53 | 144 143-147 | 1568 | 169 162-176 | 2/1 |
2.75 | 29:01 | 2:42 | 10:47 | 145 143-147 | 1564 | 166 82-176 | 1/4 |
3.00 | 35:22 | 6:21 +3:25 | 25:25 | 135 110-148 | 3432 | 168 162-174 | 5/0 |
3.25 | 38:13 | 2:50 | 11:21 | 145 140-148 | 1646 | 168 164-174 | 8/0 |
3.50 | 41:08 | 2:55 | 11:41 | 145 141-148 | 1693 | 168 162-174 | 6/0 |
3.75 | 44:42 | 3:34 | 14:17 | 149 144-152 | 2128 | 149 118-172 | 28/0 |
4.00 | 48:19 | 3:37 | 14:26 | 143 140-146 | 2064 | 150 118-172 | 19/0 |
4.25 | 51:46 | 3:27 +14 | 13:50 | 139 127-149 | 1922 | 159 112-174 | 12/13 |
4.50 | 54:16 | 2:30 | 10:00 | 129 126-135 | 1290 | 171 164-178 | 0/31 |
4.75 | 56:29 | 2:13 | 8:50 | 146 136-150 | 1290 | 174 166-180 | 0/12 |
5.00 | 58:50 | 2:22 | 9:27 | 149 147-151 | 1408 | 168 88-182 | 0/7 |
5.25 | 1:01:11 | 2:21 | 9:22 | 150 149-152 | 1406 | 174 168-180 | 0/7 |
5.50 | 1:03:43 | 2:32 | 10:08 | 149 146-150 | 1509 | 171 164-178 | 0/6 |
5.75 | 1:07:15 | 3:32 +15 | 14:10 | 143 121-152 | 2025 | 160 118-182 | 2/6 |
6.00 | 1:09:45 | 2:29 | 9:58 | 146 134-151 | 1455 | 174 162-182 | 1/5 |
6.25 | 1:12:25 | 2:40 | 10:41 | 152 150-152 | 1623 | 171 164-178 | 3/1 |
6.50 | 1:15:00 | 2:35 | 10:21 | 151 149-152 | 1562 | 171 162-178 | 1/2 |
6.75 | 1:17:43 | 2:43 | 10:51 | 150 149-150 | 1627 | 169 160-174 | 1/2 |
7.00 | 1:20:28 | 2:46 | 11:03 | 149 148-151 | 1646 | 167 162-174 | 1/3 |
7.25 | 1:23:30 | 3:01 | 12:05 | 147 142-152 | 1776 | 157 120-172 | 7/0 |
7.50 | 1:26:43 | 3:13 | 12:54 | 146 137-152 | 1882 | 157 112-172 | 8/0 |
7.75 | 1:29:29 | 2:46 | 11:03 | 149 144-152 | 1646 | 169 164-174 | 4/4 |
8.00 | 1:32:11 | 2:43 | 10:50 | 151 149-153 | 1637 | 172 162-184 | 4/2 |
8.25 | 1:35:06 | 2:54 | 11:38 | 154 152-156 | 1790 | 169 160-182 | 8/0 |
8.50 | 1:37:54 | 2:49 | 11:15 | 149 145-152 | 1675 | 169 162-176 | 1/7 |
8.75 | 1:40:51 | 2:57 | 11:47 | 153 151-154 | 1803 | 168 162-176 | 6/0 |
9.00 | 1:43:59 | 3:08 | 12:33 | 152 149-155 | 1908 | 166 158-170 | 8/1 |
9.03 | 1:44:22 | 23 | 14:21 | 152 151-152 | 2181 | 169 168-170 | 0/1 |
Heart
142/156max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 89m, Flat prediction 1:31:33
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
88 3.9% | 15:00 |
20 1.9% | 12:10 |
15 2.0% | 12:10 |
See your biggest climbs |
Cadence
166 (184 max)
Stride Length: 87cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.4 | 169 | 8.6 | 1:34:18 | 10:57 |
Walk | 9.4 | 118 | 0.4 | 9:49 | 25:13 |
Still | 0.0 | - | - | 1 | - |
Pause | 0.2 | - | - | 14 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:46 | 9:46 | 56.26 |
5km | 32:28 | 10:27 | 59.13 |
5M | 53:45 | 10:45 | 58.53 |
10km | 1:07:41 | 10:54 | 58.31 |
10M | 1:52:04 | 11:12 | 58.31 |
Half | 2:29:13 | 11:23 | 57.34 |
20M | 3:53:40 | 11:41 | 57.98 |
Mara | 5:11:06 | 11:52 | 57.93 |
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Fab work xx
Try it again after your week in Swanage.
We're not going to Swanage this year!
someone has to make the break.