Sun 23rd Sep 2018 at 9:00am by Old Man
Run > Long Run
-
Time
1:57:17
-
Miles
11.01
-
Min/mi
10:39
-
Pacing
80%
-
WAVA
49.76
-
Stride(cm)
91
-
Cals
1278
-
Cadence
166
-
BPM
129
-
%MHR
72.7
-
B/mi
1378
-
Asc(m)
65
-
Surface
Road
Notes & Comments
Good long run with CurlyK.
Synced meeting on Peakirk Road after a mile than ran all the way to 9 bridges together, the 8 mile point. Decided to increase it from 10 to 11 miles as felt OK and ran 10 miles last week
Increased pace in last mile to ensure I was inside pacer pace!!
Split Summary
===
1) 1m - 10:34(10:34/m) 118/127bpm 114cal 5.68/6.14mph
2) 1m - 10:34(10:34/m) 126/134bpm 124cal 5.68/6.28mph
3) 1m - 10:57(10:57/m) 129/135bpm 130cal 5.48/5.8mph
4) 1m - 10:26(10:26/m) 130/134bpm 123cal 5.75/6.03mph
5) 1m - 10:45(10:45/m) 131/141bpm 126cal 5.58/5.85mph
6) 1m - 10:49(10:49/m) 131/135bpm 122cal 5.55/5.82mph
7) 1m - 10:44(10:44/m) 130/134bpm 114cal 5.59/6.01mph
8) 1m - 10:36(10:36/m) 138/173bpm 120cal 5.66/6.68mph
9) 1m - 10:53(10:53/m) 130/147bpm 96cal 5.51/6.41mph
10) 1m - 10:32(10:32/m) 131/137bpm 97cal 5.69/6.37mph
11) 1m - 10:23(10:23/m) 135/140bpm 112cal 5.78/6.26mph
12) 0.01m - 3(8:44/m) 138/138bpm 6.87/6.18mph
10:34 10:34 10:57 10:26 10:45 10:49 10:44 10:36 10:53 10:32 10:23 3
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:19 |
5:19 |
10:39 |
108 81-120 |
1150 |
166 116-172 |
3/2 |
1.00 |
10:36 |
5:16 |
10:33 |
123 119-126 |
1297 |
166 164-170 |
1/4 |
1.50 |
16:15 |
5:39 +25
|
11:18 |
122 107-130 |
1378 |
169 158-172 |
3/3 |
2.00 |
21:35 |
5:20 |
10:41 |
130 126-134 |
1388 |
169 166-170 |
3/3 |
2.50 |
27:03 |
5:28 |
10:57 |
129 124-133 |
1412 |
166 162-168 |
4/1 |
3.00 |
32:30 |
5:27 |
10:54 |
129 126-135 |
1406 |
167 164-170 |
2/3 |
3.50 |
37:47 |
5:17 |
10:34 |
129 127-134 |
1363 |
167 164-170 |
2/2 |
4.00 |
42:58 |
5:10 |
10:21 |
131 128-134 |
1355 |
169 166-170 |
1/4 |
4.50 |
48:17 |
5:20 |
10:39 |
132 130-134 |
1406 |
167 164-170 |
3/2 |
5.00 |
53:43 |
5:26 |
10:52 |
131 120-141 |
1423 |
166 162-168 |
3/2 |
5.50 |
59:25 |
5:42 +16
|
11:24 |
131 129-132 |
1493 |
167 164-170 |
3/1 |
6.00 |
1:04:48 |
5:23 |
10:46 |
130 125-134 |
1399 |
166 160-168 |
4/3 |
6.50 |
1:10:10 |
5:22 |
10:43 |
130 126-133 |
1394 |
167 164-168 |
3/5 |
7.00 |
1:15:38 |
5:29 +8
|
10:58 |
129 121-134 |
1414 |
167 158-170 |
4/3 |
7.50 |
1:21:07 |
5:29 |
10:57 |
134 124-169 |
1468 |
166 164-168 |
2/4 |
8.00 |
1:28:06 |
6:59 +1:52
|
13:59 |
141 102-173 |
1971 |
167 118-174 |
3/3 |
8.50 |
1:33:37 |
5:30 |
11:01 |
130 125-142 |
1431 |
167 164-170 |
3/3 |
9.00 |
1:39:00 |
5:23 |
10:47 |
130 128-132 |
1401 |
166 162-168 |
3/4 |
9.50 |
1:44:19 |
5:20 |
10:39 |
130 126-133 |
1385 |
166 164-168 |
5/4 |
10.00 |
1:49:44 |
5:24 +12
|
10:48 |
133 128-137 |
1437 |
166 118-172 |
2/2 |
10.50 |
1:55:03 |
5:20 |
10:39 |
134 130-137 |
1428 |
164 158-170 |
2/4 |
11.00 |
2:00:07 |
5:03 |
10:07 |
137 132-140 |
1385 |
167 162-170 |
4/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.5 |
166 |
11 |
1:57:06 |
10:47 |
Walk |
1.3 |
117 |
0 |
1:34 |
3:03:03 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
1.2 |
- |
- |
1:25 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:26 |
9:46 |
35.85% |
More |
800m |
5:03 |
10:09 |
41.02% |
More |
1km |
6:20 |
10:12 |
42.59% |
More |
Mile |
10:23 |
10:23 |
44.13% |
More |
5k |
32:58 |
10:37 |
47.32% |
More |
5 miles |
53:42 |
10:44 |
47.46% |
More |
10k |
1:07:05 |
10:48 |
47.50% |
More |
10 miles |
1:49:31 |
10:57 |
48.16% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:11 |
8:11 |
55.96 |
5km |
28:48 |
9:16 |
54.17 |
5M |
48:50 |
9:46 |
52.18 |
10km |
1:02:09 |
10:00 |
51.26 |
10M |
1:45:24 |
10:32 |
50.05 |
Half |
2:22:14 |
10:51 |
48.73 |
20M |
3:47:30 |
11:23 |
48.28 |
Mara |
5:07:01 |
11:43 |
47.70 |
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