Sun 22nd Jul 2018 at 9:00am by Old Man

Run > Long Run

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Time
1:48:17
Miles
10.00
Min/mi
10:50
Pacing
80%
WAVA
48.70
Stride(cm)
90
Cals
1237
Cadence
165
BPM
133
%MHR
74.4
B/mi
1435
Asc(m)
42
Surface
Road

Notes & Comments

3 comments

Sunday solo run for me as I wanted to run on the road in preparation for Heckington 10 next Saturday

Out just after 9am and all ready very warm so just kept it steady. Virtually equal halves 54:00/54:17 and second half only slower due to 8th mile being on the bank from 9 Bridges to Peakirk Road

Made up a loop close to home so I could eat up lots of squares on the Fetch game 😃

Split Summary
===
1) 1m - 10:45(10:45/m) 128/135bpm 130cal 5.58/7.03mph
2) 1m - 10:33(10:33/m) 133/136bpm 132cal 5.68/6.16mph
3) 1m - 10:56(10:56/m) 133/136bpm 133cal 5.49/5.59mph
4) 1m - 10:54(10:54/m) 133/135bpm 131cal 5.51/5.63mph
5) 1m - 10:43(10:43/m) 133/138bpm 125cal 5.59/5.82mph
6) 1m - 10:52(10:52/m) 133/136bpm 124cal 5.53/5.66mph
7) 1m - 10:43(10:43/m) 133/136bpm 122cal 5.6/5.89mph
8) 1m - 11:07(11:07/m) 132/137bpm 111cal 5.4/5.93mph
9) 1m - 10:43(10:43/m) 133/138bpm 105cal 5.59/6.35mph
10) 1m - 10:58(10:58/m) 137/140bpm 124cal 5.47/5.78mph
11) 0m - 3(9:06/m) 138/138bpm 6.59/5.16mph

10:45 10:33 10:56 10:54 10:43 10:52 10:43 11:07 10:43 10:58 3

	Jinksy Saw you today, running off towards the tunnels 😊
	Old Man Were you in pink with a cycle escort? If so then although I saw you I didn't realise it was you, but looked back later to see if I was being chased to the tunnels!! 😃
	Jinksy Yes it was me and Caroline. We went straight on heading to Maxey. Saw Eric and Joy too near Marholm 😊

Pin Map

0mi in 0

Pace

35%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:18	5:18	10:37	125 113-130	1326	163 110-170	4/3
1.00	10:51	5:33 +6	11:05	130 123-134	1442	167 162-172	4/4
1.50	16:05	5:14	10:28	133 131-135	1392	167 164-170	2/3
2.00	21:25	5:20	10:39	134 130-136	1427	167 164-172	3/2
2.50	26:50	5:26	10:52	132 131-135	1434	166 164-170	1/3
3.00	32:20	5:29	10:58	133 130-135	1460	165 162-170	3/2
3.50	37:44	5:24	10:49	133 131-135	1438	165 162-168	2/2
4.00	43:14	5:30	11:00	133 130-135	1463	164 162-168	5/2
4.50	48:33	5:19	10:39	132 129-135	1405	165 162-168	3/4
5.00	53:57	5:24	10:48	134 131-137	1448	166 164-172	3/5
5.50	59:21	5:24	10:47	133 131-136	1435	165 160-170	1/2
6.00	1:04:49	5:28	10:56	132 130-135	1442	164 162-168	4/5
6.50	1:10:09	5:20	10:40	133 131-136	1418	165 162-168	4/3
7.00	1:15:32	5:23	10:46	133 131-136	1431	165 162-168	3/3
7.50	1:22:15	6:44 +1:15	13:28	131 116-137	1763	163 156-166	2/4
8.00	1:27:53	5:37	11:14	133 130-136	1495	161 160-164	2/3
8.50	1:34:45	6:53 +1:33	13:46	131 117-137	1802	165 160-170	4/3
9.00	1:40:09	5:24	10:48	134 131-138	1447	167 164-170	3/1
9.50	1:45:41	5:31	11:03	136 134-138	1503	165 158-170	2/4
10.00	1:51:07	5:27	10:53	138 135-139	1503	165 160-168	3/2
10.00	1:51:10	3	10:30	138 138-138	1448	164 164-164	0/0

Heart

133/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 1:48:17

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (172 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	165	10	1:48:15	11:07
Walk	0.0	110	0	1	9:52
Pause	2.5	-	-	2:54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:03	34.84%	More
800m	5:11	10:25	40.00%	More
1km	6:31	10:29	41.39%	More
Mile	10:33	10:33	43.40%	More
5k	33:26	10:46	46.66%	More
5 miles	53:56	10:47	47.24%	More
10k	1:06:59	10:47	47.56%	More
10 miles	1:51:07	11:07	47.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	54.52
5km	29:35	9:31	52.74
5M	50:10	10:02	50.79
10km	1:03:51	10:17	49.90
10M	1:48:17	10:50	48.71
Half	2:26:08	11:09	47.43
20M	3:53:43	11:41	46.99
Mara	5:15:25	12:02	46.43

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