Fri 28th Sep 2018 at 8:00am by Abi G

Run > Medium Long Run

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Time
1:23:01
Miles
10.11
Min/mi
8:13
Pacing
53%
WAVA
62.21
Stride(cm)
106
Cals
1006
Cadence
184
BPM
143
%MHR
77.5
B/mi
1177
Asc(m)
240
Hillscore
13
Surface
Road

Notes & Comments

Run to Loughton then leg it to catch up with Rachel and Corina. A few chatty miles with them before the last 4 miles solo.

Split Summary
===
1) 1m - 8:10(8:10/m) 121/136bpm 80cal 7.35/114.27mph
2) 1m - 7:51(7:51/m) 133/144bpm 89cal 7.65/8.41mph
3) 1m - 8:34(8:34/m) 146/161bpm 110cal 7.01/7.72mph
4) 1m - 8:55(8:55/m) 141/154bpm 104cal 6.72/7.62mph
5) 1m - 8:45(8:45/m) 137/152bpm 91cal 6.86/7.78mph
6) 1m - 8:16(8:16/m) 144/153bpm 97cal 7.25/8.04mph
7) 1m - 8:00(8:00/m) 152/162bpm 106cal 7.5/7.95mph
8) 1m - 7:49(7:49/m) 153/162bpm 104cal 7.67/8.06mph
9) 1m - 8:03(8:03/m) 153/160bpm 107cal 7.45/7.95mph
10) 1m - 7:49(7:49/m) 158/171bpm 108cal 7.67/8.06mph
11) 0.11m - 48(7:34/m) 153/159bpm 10cal 7.93/7.76mph

8:10 7:51 8:34 8:55 8:45 8:16 8:00 7:49 8:03 7:49 48

Pin Map

0mi in 0

Pace

13%

44%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:09	4:09	8:18	123 76-136	1021	177 170-188	7/12
1.00	12:33	8:23 +4:24	16:47	116 84-130	1947	181 170-186	3/18
1.50	16:34	4:01	8:02	129 120-142	1037	185 180-194	17/1
2.00	20:25	3:51	7:42	138 131-144	1062	185 180-188	8/12
2.50	24:26	4:01	8:03	150 144-160	1207	185 184-190	22/3
3.00	29:53	5:27 +55	10:53	142 134-160	1547	183 108-188	21/6
3.50	34:10	4:17	8:35	140 129-149	1201	183 178-188	6/25
4.00	38:48	4:38	9:16	142 133-153	1316	183 176-188	17/1
4.50	43:29	4:40 +26	9:20	137 132-145	1279	184 160-188	5/14
5.00	48:08	4:39 +8	9:18	137 128-152	1275	184 180-188	8/8
5.50	52:43	4:35 +19	9:10	141 134-153	1293	185 124-194	24/21
6.00	56:43	4:00	8:00	147 144-151	1176	185 182-188	8/11
6.50	1:00:39	3:56	7:53	149 144-154	1174	185 180-188	10/14
7.00	1:04:43	4:03	8:07	154 147-160	1249	185 180-190	12/9
7.50	1:08:38	3:55	7:50	153 146-160	1199	186 180-190	8/11
8.00	1:12:32	3:54	7:48	153 146-160	1194	187 178-192	6/10
8.50	1:16:30	3:58	7:55	152 148-158	1205	186 182-190	4/12
9.00	1:20:35	4:06	8:11	154 147-160	1261	186 182-188	25/5
9.50	1:24:30	3:55	7:50	155 149-164	1214	186 182-190	6/14
10.00	1:28:24	3:54	7:48	161 152-170	1257	186 180-190	14/24
10.11	1:29:13	49	7:39	153 150-157	1171	184 178-190	0/4

Heart

143/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 240m, Range 49m, Flat prediction 1:20:37

Elevation Graph

Biggest Climbs (m)	Min/mi
23 6.2%	12:46
20 2.5%	9:18
19 3.0%	8:16
18 2.9%	9:11
18 1.9%	8:02
15 2.1%	7:54
See your biggest climbs

Cadence

184 (194 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.8	184	10.1	1:24:24	8:42
Walk	1.4	116	0	1:19	3:20:47
Pause	3.8	-	-	3:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	46.90%	More
800m	3:48	7:39	51.47%	More
1km	4:47	7:43	53.29%	More
Mile	7:45	7:45	56.20%	More
5k	24:31	7:53	62.10%	More
5 miles	39:47	7:57	62.40%	More
10k	51:23	8:16	60.48%	More
10 miles	1:28:20	8:50	57.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	60.94
5km	23:46	7:39	64.05
5M	39:22	7:52	63.06
10km	49:33	7:58	62.71
10M	1:22:04	8:12	62.21
Half	1:49:15	8:20	60.94
20M	2:51:05	8:33	61.06
Mara	3:47:47	8:42	60.62

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