Sun 6th Jan 2019 at 6:00am by theOtherRichard

Run > Medium Long Run
  • Time
    1:59:56
  • Miles
    13.15
  • Min/mi
    9:07
  • Pacing
    77%
  • WAVA
    53.46
  • Stride(cm)
    112
  • Cals
    1013
  • Cadence
    158
  • BPM
    119
  • %MHR
    69.9
  • B/mi
    1090
  • Asc(m)
    280
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

An excellent run where the last mile felt as easy as the first. In fact the last 3 miles were sub-9 even up Rowell Hill. I could have gone on, which is a nice feeling.

Ran miles 4 to 7 with James and Vicky.
More of these please.

Ran fasted.

Cup of tea before, no fluids on the run.

Split Summary
===
1) 1m - 10:13(10:13/m) 109/124bpm 95cal 5.87/6.14mph
2) 1m - 9:35(9:35/m) 108/118bpm 78cal 6.27/6.72mph
3) 1m - 9:15(9:15/m) 123/142bpm 102cal 6.49/7.1mph
4) 1m - 9:02(9:02/m) 124/145bpm 92cal 6.65/7.28mph
5) 1m - 8:55(8:55/m) 121/128bpm 80cal 6.73/7.14mph
6) 1m - 9:26(9:26/m) 121/132bpm 82cal 6.36/6.68mph
7) 1m - 9:33(9:33/m) 121/162bpm 76cal 6.28/6.99mph
8) 1m - 9:13(9:13/m) 118/123bpm 63cal 6.51/8.64mph
9) 1m - 9:03(9:03/m) 120/124bpm 66cal 6.63/7.56mph
10) 1m - 9:33(9:33/m) 120/132bpm 69cal 6.28/7.12mph
11) 1m - 8:36(8:36/m) 125/131bpm 77cal 6.98/7.33mph
12) 1m - 8:17(8:17/m) 126/133bpm 74cal 7.24/8.18mph
13) 1m - 8:06(8:06/m) 120/131bpm 54cal 7.41/7.99mph
14) 0.15m - 1:11(7:53/m) 116/118bpm 5cal 7.61/7.6mph
10:13 9:35 9:15 9:02 8:55 9:26 9:33 9:13 9:03 9:33 8:36 8:17 8:06 1:11

Pace

54% 29% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:05 5:05 10:10 111 78-124 1128 159 118-170 14/3
1.00 10:12 5:07 10:15 108 100-119 1107 157 152-162 5/10
1.50 14:59 4:47 9:34 107 102-118 1024 156 152-164 3/17
2.00 19:47 4:48 9:35 109 100-117 1045 157 154-166 3/17
2.50 24:28 4:42 9:23 117 109-126 1098 157 150-172 6/11
3.00 30:35 6:07 +1:34 12:13 130 117-142 1589 159 116-170 19/9
3.50 35:08 4:33 9:05 129 115-145 1173 157 150-172 17/7
4.00 39:37 4:29 8:59 119 111-126 1069 156 152-164 3/6
4.50 44:01 4:24 8:48 123 120-128 1082 156 150-164 6/8
5.00 48:32 4:31 9:01 118 109-126 1064 158 152-164 6/12
5.50 53:13 4:41 9:22 124 112-132 1162 156 150-168 13/4
6.00 57:58 4:45 9:30 119 115-126 1130 155 150-164 8/1
6.50 1:02:52 4:54 9:48 123 113-162 1205 159 150-168 10/9
7.00 1:07:31 4:40 9:19 118 107-150 1100 159 152-168 2/18
7.50 1:12:33 5:02 10:04 118 113-123 1188 155 114-164 15/10
8.00 1:16:44 4:11 8:22 119 115-122 995 157 154-168 21/9
8.50 1:21:01 4:17 8:34 120 117-123 1028 158 154-166 8/15
9.00 1:25:47 4:46 9:32 120 116-124 1144 159 156-170 3/15
9.50 1:30:43 4:56 9:53 117 106-122 1155 159 116-172 2/13
10.00 1:35:20 4:37 9:15 123 114-132 1137 159 116-176 14/1
10.50 1:39:42 4:21 8:42 125 123-130 1088 158 154-164 11/12
11.00 1:43:56 4:15 8:30 125 122-131 1062 158 156-162 15/10
11.50 1:48:02 4:05 8:10 126 119-133 1030 160 156-168 16/6
12.00 1:52:13 4:12 8:24 126 121-130 1058 159 156-166 4/17
12.50 1:56:14 4:00 8:01 120 104-131 962 158 154-164 29/8
13.00 2:00:19 4:05 8:10 120 109-130 980 158 154-164 12/5
13.15 2:01:30 1:11 7:56 116 110-118 921 159 156-166 0/8

Heart

119/162max
  • Show Beats/Mile

Elevation

Asc 280m, Range 44m, Flat prediction 1:57:27
Elevation Graph
Biggest Climbs (m) Min/mi
41 4.2% 8:01
30 5.4% 10:45
26 2.4% 9:32
25 6.0% 15:11
19 1.9% 9:13
18 1.5% 9:25
See your biggest climbs

Cadence

158 (176 max) Stride Length: 112cm Run: 99.5% Walk: 0.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:36 43.09% More
800m 3:57 7:57 48.17% More
1km 4:57 7:59 50.09% More
Mile 8:03 8:03 52.51% More
5k 25:47 8:18 55.76% More
5 miles 43:31 8:42 53.78% More
10k 54:32 8:47 53.58% More
10 miles 1:29:27 8:57 53.98% More
Half 2:00:59 9:14 52.79% More

Predictions

Dist Time Per Mile WAVA
1M 5:53 5:53 71.84
5km 22:11 7:08 64.82
5M 38:42 7:44 60.47
10km 49:54 8:02 58.55
10M 1:27:04 8:42 55.45
Half 1:59:24 9:07 53.08
20M 3:15:51 9:48 51.27
Mara 4:28:36 10:15 49.85

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