Thu 17th May 2018 at 5:00am by Rrunner

Run > Medium Long Run
  • Amazing
  • breezy
  • warm
  • Time
    1:23:18
  • Miles
    11.16
  • Min/mi
    7:28
  • Pacing
    92%
  • WAVA
    60.47
  • Stride(cm)
    134
  • Cals
    1078
  • Cadence
    161
  • BPM
    151
  • %MHR
    81.7
  • B/mi
    1128
  • Asc(m)
    42
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

P&D18W W1S4: Medium Long Run.

Well that ended up being faster than I had planned! Thought I'd be about 4:50m/km with the climbs but even Clarky Brew were fine. Shows I'm in good condition.

Split Summary
===
1) 1km - 5:27(5:27/km) 132/144bpm 64cal 11/13.33kmph
2) 1km - 4:52(4:52/km) 143/150bpm 64cal 12.33/12.77kmph
3) 1km - 4:55(4:55/km) 150/156bpm 67cal 12.2/12.8kmph
4) 1km - 4:43(4:43/km) 155/163bpm 67cal 12.7/13.07kmph
5) 1km - 4:40(4:40/km) 156/166bpm 66cal 12.84/13.27kmph
6) 1km - 4:50(4:50/km) 154/162bpm 66cal 12.41/13.91kmph
7) 1km - 4:25(4:25/km) 148/161bpm 56cal 13.59/14.11kmph
8) 1km - 4:38(4:38/km) 151/160bpm 60cal 12.96/14.08kmph
9) 1km - 4:36(4:36/km) 159/162bpm 65cal 13.04/14.71kmph
10) 1km - 4:28(4:28/km) 150/158bpm 57cal 13.45/14.85kmph
11) 1km - 4:39(4:39/km) 159/163bpm 66cal 12.92/13.5kmph
12) 1km - 4:34(4:34/km) 159/163bpm 64cal 13.14/13.87kmph
13) 1km - 4:25(4:25/km) 156/160bpm 60cal 13.61/15.05kmph
14) 1km - 4:31(4:31/km) 153/159bpm 58cal 13.3/13.71kmph
15) 1km - 4:24(4:24/km) 149/154bpm 51cal 13.65/14.58kmph
16) 1km - 4:26(4:26/km) 150/156bpm 51cal 13.52/13.94kmph
17) 1km - 4:31(4:31/km) 149/154bpm 49cal 13.28/13.98kmph
18) 0.96km - 4:14(4:24/km) 150/156bpm 47cal 13.64/13.64kmph
5:27 4:52 4:55 4:43 4:40 4:50 4:25 4:38 4:36 4:28 4:39 4:34 4:25 4:31 4:24 4:26 4:31 4:14

Pace

14% 67% 18% 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 4:26 4:26 8:53 129 95-142 1145 168 164-178 10/2
1.00 8:26 4:00 8:00 140 137-143 1120 164 160-172 4/2
1.50 12:22 3:56 7:52 148 142-154 1164 162 160-166 18/2
2.00 16:17 3:55 7:50 152 148-155 1191 162 158-164 21/0
2.50 20:04 3:47 7:33 156 148-163 1178 161 156-164 21/2
3.00 23:53 3:49 7:38 157 149-166 1199 160 158-166 18/1
3.50 27:40 3:47 7:35 151 139-162 1144 161 158-162 21/16
4.00 31:24 3:44 7:28 155 148-162 1157 160 158-164 15/5
4.50 34:56 3:32 7:03 146 140-160 1030 160 158-162 0/36
5.00 38:46 3:50 7:40 152 138-160 1165 160 158-162 22/9
5.50 42:31 3:46 7:31 159 155-161 1195 160 158-164 15/1
6.00 46:05 3:33 7:07 153 144-159 1088 160 158-162 13/22
6.50 49:48 3:44 7:27 154 140-162 1147 160 156-164 25/9
7.00 53:25 3:37 7:13 159 153-163 1148 160 156-164 5/8
7.50 57:09 3:44 7:29 158 153-162 1182 160 158-162 14/5
8.00 1:00:37 3:28 6:56 157 147-160 1088 160 154-166 4/39
8.50 1:04:18 3:41 7:22 154 146-159 1135 160 158-162 16/9
9.00 1:07:56 3:38 7:15 149 144-153 1081 160 156-164 3/21
9.50 1:11:24 3:28 6:55 150 147-154 1038 161 158-164 0/24
10.00 1:14:58 3:35 7:09 150 148-156 1074 160 158-166 1/22
10.50 1:18:37 3:38 7:16 149 147-154 1084 160 158-164 1/6
11.00 1:22:10 3:34 7:07 150 147-156 1068 160 158-164 1/11
11.15 1:23:14 1:04 7:14 149 147-151 1078 161 160-162 2/0

Heart

151/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 111m, Flat prediction 1:21:37
Elevation Graph
Biggest Climbs (m) Min/mi
76 2.7% 7:41
38 3.0% 7:41
37 5.2% 7:57
32 4.5% 7:29
19 2.4% 7:21
16 4.1% 6:53
See your biggest climbs

Cadence

161 (178 max) Stride Length: 134cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 160 11.1 1:23:14 7:28
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 45.99% More
800m 3:26 6:54 51.14% More
1km 4:19 6:57 53.18% More
Mile 7:01 7:01 56.37% More
5k 22:11 7:08 60.57% More
5 miles 36:02 7:12 60.50% More
10k 44:59 7:14 60.47% More
10 miles 1:13:38 7:22 60.99% More

Predictions

Dist Time Per Mile WAVA
1M 6:15 6:15 63.24
5km 21:07 6:48 63.61
5M 35:11 7:02 61.97
10km 44:26 7:09 61.22
10M 1:14:03 7:24 60.65
Half 1:38:56 7:33 59.57
20M 2:35:49 7:47 59.93
Mara 3:28:12 7:57 59.81

Bespoke Fields

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