Sun 24th Jun 2018 at 2:00pm by IanS

Run > Long Run
  • breezy
  • v warm
  • Time
    4:24:27
  • Miles
    21.50
  • Min/mi
    12:18
  • Pacing
    63%
  • WAVA
    43.66
  • Stride(cm)
    91
  • Cals
    1861
  • Cadence
    144
  • BPM
    121
  • %MHR
    69.6
  • B/mi
    1489
  • Asc(m)
    274
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Last long run before GGU. Took train (bus!) to Linlithgow and ran home along canal then WoL. Very hot, struggled in the last few miles after running short on water
=====================
Split Summary
===
1) 1m - 9:50(9:50/m) 118/129bpm 102cal 6.1/6.41mph
2) 1m - 9:38(9:38/m) 130/133bpm 108cal 6.23/6.37mph
3) 1m - 9:50(9:50/m) 134/136bpm 107cal 6.1/6.28mph
4) 1m - 11:31(11:31/m) 127/139bpm 99cal 5.21/6.37mph
5) 1m - 10:02(10:02/m) 133/135bpm 97cal 5.98/6.51mph
6) 1m - 10:25(10:25/m) 132/138bpm 94cal 5.76/6.59mph
7) 1m - 11:34(11:34/m) 123/134bpm 74cal 5.19/6.57mph
8) 1m - 10:42(10:42/m) 127/133bpm 82cal 5.6/6.32mph
9) 1m - 11:56(11:56/m) 117/131bpm 66cal 5.03/6.37mph
10) 1m - 10:48(10:48/m) 126/135bpm 80cal 5.56/6.49mph
11) 1m - 12:27(12:27/m) 120/136bpm 76cal 4.82/7.31mph
12) 1m - 11:55(11:55/m) 121/135bpm 76cal 5.04/6.39mph
13) 1m - 11:50(11:50/m) 121/136bpm 82cal 5.07/6.78mph
14) 1m - 13:51(13:51/m) 115/138bpm 75cal 4.34/6.24mph
15) 1m - 12:07(12:07/m) 122/135bpm 87cal 4.95/6.68mph
16) 1m - 10:49(10:49/m) 131/141bpm 103cal 5.55/6.64mph
17) 1m - 16:43(16:43/m) 112/141bpm 75cal 3.59/6.3mph
18) 1m - 12:13(12:13/m) 122/136bpm 90cal 4.91/6.76mph
19) 1m - 15:07(15:07/m) 116/137bpm 93cal 3.97/6.1mph
20) 1m - 17:31(17:31/m) 108/125bpm 84cal 3.43/6.7mph
21) 1m - 15:23(15:23/m) 100/121bpm 63cal 3.9/6.68mph
22) 0.5m - 8:14(16:28/m) 109/125bpm 48cal 3.64/6.07mph
9:50 9:38 9:50 11:31 10:02 10:25 11:34 10:42 11:56 10:48 12:27 11:55 11:50 13:51 12:07 10:49 16:43 12:13 15:07 17:31 15:23 8:14
Pin Map
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Pace

38% 6% 39% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:50 9:50 9:50 115 74-129 1130 155 110-162 13/12
2.00 19:28 9:38 9:38 130 124-132 1252 160 156-164 8/13
3.00 29:18 9:50 9:50 134 130-136 1318 158 156-162 10/10
4.00 40:49 11:31 11:31 128 105-139 1474 146 112-164 25/17
5.00 50:51 10:02 10:02 133 129-135 1334 159 156-164 7/13
6.00 1:01:17 10:26 10:26 132 114-138 1377 154 116-162 16/10
7.00 1:12:50 11:33 11:33 123 99-134 1421 148 110-162 7/20
8.00 1:23:32 10:42 10:42 127 112-133 1360 154 118-164 19/18
9.00 1:35:28 11:56 11:56 118 96-131 1408 147 114-164 6/10
10.00 1:46:17 10:48 10:48 126 102-135 1361 154 112-166 7/6
11.00 1:58:44 12:27 12:27 121 101-136 1507 143 110-164 9/16
12.00 2:10:39 11:55 11:55 122 101-135 1453 146 110-164 14/13
13.00 2:22:29 11:50 11:50 122 101-136 1444 147 112-164 21/15
14.00 2:36:20 13:51 13:51 117 99-138 1620 135 108-172 5/13
15.00 2:48:27 12:07 12:07 122 100-135 1479 146 110-164 8/7
16.00 2:59:16 10:49 10:49 132 107-141 1427 156 114-166 9/9
17.00 3:15:58 16:43 16:43 113 99-140 1888 122 108-166 7/7
18.00 3:28:12 12:13 12:13 122 102-136 1491 149 112-168 9/4
19.00 3:43:18 15:06 15:06 116 103-136 1752 129 40-168 15/9
20.00 4:05:28 22:10 +4:38 22:10 108 86-124 2394 118 102-166 37/11
21.00 4:20:50 15:22 15:22 101 93-121 1553 129 110-222 16/12
21.50 4:29:04 8:14 16:29 110 100-125 1813 122 92-168 19/2

Heart

121/141max
  • Show Beats/Mile

Elevation

Asc 274m, Range 68m, Flat prediction 4:14:50
Elevation Graph
Biggest Climbs (m) Min/mi
24 3.0% 12:02
22 5.4% 26:14
18 5.7% 12:28
18 3.5% 18:07
15 2.9% 17:31
15 3.9% 10:13
See your biggest climbs

Cadence

144 (222 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 54.3 161 14.6 2:25:06 10:07
Walk 44.8 115 6.9 2:01:38 17:32
Still 0.0 - - 4 -
Pause 0.8 - - 2:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:24 36.53% More
800m 4:43 9:29 42.90% More
1km 5:54 9:29 44.67% More
Mile 9:32 9:32 46.84% More
5k 30:01 9:40 50.69% More
5 miles 50:35 10:07 49.07% More
10k 1:03:11 10:10 49.09% More
10 miles 1:46:05 10:37 48.38% More
Half 2:23:15 10:56 47.43% More
20 miles 4:05:27 12:16 43.53% More

Predictions

Dist Time Per Mile WAVA
1M 8:06 8:06 55.16
5km 29:23 9:27 51.78
5M 50:26 10:05 49.21
10km 1:04:34 10:23 48.04
10M 1:50:51 11:05 46.30
Half 2:30:38 11:30 44.76
20M 4:03:36 12:11 43.86
Mara 5:31:02 12:38 43.03

Bespoke Fields

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Session Intensity 5
Training Load 1320
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