Sat 8th Dec 2018 at 7:00pm by tipsku

Run > Long Run

windy

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Time
1:51:33
Miles
12.04
Min/mi
9:16
Pacing
55.9%
WAVA
54.31
Stride(cm)
97
Cals
861
Cadence
179
BPM
148
%MHR
79.4
B/mi
1375
Asc(m)
186
Hillscore
1
Surface
Mixed

Notes & Comments

Week 2: 12 mile progressive LR

Starting easy with 6k at 6:00, then accelerating to about 5:45 for the next 6k and then 5:30 for the remaining 7k. Staying in marathon zone for all of it, yay!

Split Summary
===
1) 0.62m - 5:55(9:31/m) 127/146bpm 37cal 6.31/6.99mph
2) 0.62m - 6:12(9:58/m) 139/149bpm 46cal 6.02/7.18mph
3) 0.62m - 6:14(10:02/m) 143/151bpm 49cal 5.98/6.62mph
4) 0.62m - 5:39(9:06/m) 138/149bpm 38cal 6.59/8.08mph
5) 0.62m - 5:56(9:33/m) 141/149bpm 42cal 6.28/6.93mph
6) 0.62m - 5:52(9:27/m) 148/157bpm 46cal 6.35/6.76mph
7) 0.62m - 5:53(9:28/m) 148/156bpm 46cal 6.34/6.55mph
8) 0.62m - 5:40(9:07/m) 155/160bpm 47cal 6.58/7.03mph
9) 0.62m - 5:42(9:10/m) 152/161bpm 44cal 6.54/6.78mph
10) 0.62m - 5:59(9:37/m) 153/158bpm 47cal 6.24/6.55mph
11) 0.62m - 5:53(9:29/m) 154/161bpm 47cal 6.33/6.7mph
12) 0.62m - 5:44(9:14/m) 147/159bpm 38cal 6.5/6.91mph
13) 0.62m - 5:34(8:57/m) 159/166bpm 46cal 6.7/7.26mph
14) 0.62m - 5:25(8:43/m) 161/164bpm 46cal 6.88/7.33mph
15) 0.62m - 5:44(9:13/m) 162/166bpm 49cal 6.51/6.91mph
16) 0.62m - 5:30(8:51/m) 159/165bpm 45cal 6.78/7.35mph
17) 0.62m - 5:38(9:04/m) 160/165bpm 45cal 6.62/7.18mph
18) 0.62m - 5:29(8:49/m) 162/168bpm 46cal 6.81/7.81mph
19) 0.62m - 5:25(8:43/m) 162/167bpm 44cal 6.88/7.49mph
20) 0.23m - 2:10(9:24/m) 154/159bpm 13cal 6.38/6.91mph

5:55 6:12 6:14 5:39 5:56 5:52 5:53 5:40 5:42 5:59 5:53 5:44 5:34 5:25 5:44 5:30 5:38 5:29 5:25 2:10

Pin Map

0mi in 0

Pace

10%

34%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:07	5:07 +25	10:15	122 76-142	1250	176 124-186	6/1
1.00	11:25	6:17 +1:22	12:35	133 103-147	1673	177 124-184	10/3
1.50	16:34	5:09	10:18	143 137-149	1473	176 122-182	16/6
2.00	23:54	7:20 +2:28	14:40	140 104-150	2053	179 166-256	3/8
2.50	30:16	6:22 +1:53	12:43	135 94-149	1717	180 150-186	1/9
3.00	36:04	5:49 +1:02	11:37	137 104-149	1592	179 166-182	12/15
3.50	40:47	4:43	9:25	145 136-152	1366	179 174-182	5/9
4.00	46:12	5:25 +37	10:50	147 132-157	1592	178 148-188	3/10
4.50	50:52	4:40	9:20	152 139-158	1419	182 178-192	5/7
5.00	55:24	4:33	9:05	155 151-159	1408	179 176-184	5/5
5.50	1:00:37	5:13 +39	10:26	150 128-160	1565	180 166-190	14/15
6.00	1:05:24	4:46	9:32	151 146-156	1440	179 176-182	14/14
6.50	1:10:27	5:04 +11	10:07	154 145-160	1559	175 108-184	7/8
7.00	1:17:06	6:38 +2:00	13:17	150 120-159	1992	179 164-256	8/6
7.50	1:21:41	4:35	9:10	147 126-156	1347	182 178-188	5/5
8.00	1:26:05	4:25	8:49	159 153-165	1402	181 178-184	10/10
8.50	1:30:27	4:22	8:43	161 157-164	1404	181 178-184	5/7
9.00	1:34:59	4:32	9:04	161 157-163	1461	180 176-186	8/8
9.50	1:39:45	4:46 +10	9:32	159 151-166	1516	178 170-184	11/7
10.00	1:44:11	4:26	8:52	161 157-165	1427	181 174-224	6/8
10.50	1:49:43	5:32 +1:04	11:04	158 131-165	1747	176 98-188	9/5
11.00	1:54:10	4:27	8:54	162 157-168	1443	180 178-186	6/2
11.50	1:58:32	4:22	8:43	163 159-167	1422	181 178-184	5/2
12.00	2:04:13	5:41 +1:07	11:22	156 136-166	1772	178 156-182	3/3
12.04	2:04:32	19	9:01	158 156-159	1425	170 152-182	1/0

Heart

148/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 186m, Range 41m, Flat prediction 1:50:30

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.1%	12:59
See your biggest climbs

Cadence

179 (256 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.9	179	12	1:50:43	10:13
Walk	1.5	132	0.1	2:06	41:44
Still	0.0	-	-	1	-
Pause	8.6	-	-	11:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:13	41.44%	More
800m	4:12	8:26	45.02%	More
1km	5:16	8:29	46.93%	More
Mile	8:38	8:38	49.44%	More
5k	27:56	9:00	53.42%	More
5 miles	47:05	9:25	51.62%	More
10k	59:47	9:37	50.85%	More
10 miles	1:40:17	10:02	49.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	59.61
5km	25:01	8:03	59.66
5M	42:18	8:28	57.45
10km	53:45	8:39	56.55
10M	1:30:53	9:05	54.95
Half	2:02:26	9:21	53.21
20M	3:15:18	9:46	52.37
Mara	4:23:06	10:03	51.42

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wind	SW 21 kph, 8°C