Thu 10th Jan 2019 at 5:00pm by theOtherRichard

Run > General

cold

Follow User
0 👍

Time
1:33:12
Miles
10.14
Min/mi
9:11
Pacing
90%
WAVA
52.57
Stride(cm)
112
Cals
776
Cadence
156
BPM
119
%MHR
69.6
B/mi
1093
Asc(m)
180
Hillscore
12
Surface
Road

Notes & Comments

Not one of the better ones.
First 4 or 5 were really comfortable, then the hip got a bit sore which put a bit of a downer on proceedings. The good news (?) is that the last 2 or 3 grind-out miles were at a relatively decent pace, even of they weren't much fun.

Split Summary
===
1) 1m - 9:13(9:13/m) 121/154bpm 101cal 6.51/7.1mph
2) 1m - 8:38(8:38/m) 117/126bpm 83cal 6.94/7.24mph
3) 1m - 9:03(9:03/m) 119/134bpm 86cal 6.63/8.04mph
4) 1m - 8:46(8:46/m) 117/128bpm 72cal 6.84/8.18mph
5) 1m - 8:47(8:47/m) 115/129bpm 65cal 6.84/8.1mph
6) 1m - 8:56(8:56/m) 124/145bpm 84cal 6.72/6.97mph
7) 1m - 9:40(9:40/m) 121/139bpm 81cal 6.21/7.53mph
8) 1m - 9:59(9:59/m) 118/124bpm 70cal 6.01/6.74mph
9) 1m - 9:19(9:19/m) 118/126bpm 61cal 6.44/6.57mph
10) 1m - 9:24(9:24/m) 118/128bpm 62cal 6.39/6.7mph
11) 0.14m - 1:27(10:13/m) 121/125bpm 11cal 5.87/6.18mph

9:13 8:38 9:03 8:46 8:47 8:56 9:40 9:59 9:19 9:24 1:27

Pace

61%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:37	4:37	9:14	120 89-154	1108	159 120-168	5/27
1.00	9:13	4:36	9:12	123 114-129	1131	156 152-166	24/0
1.50	13:29	4:16	8:33	115 106-126	983	156 154-164	1/14
2.00	17:51	4:22	8:44	118 114-124	1031	154 152-158	4/3
2.50	22:05	4:13	8:26	118 114-125	996	154 152-158	2/7
3.00	26:54	4:49	9:39	120 103-134	1157	155 116-172	4/6
3.50	31:17	4:23	8:46	116 103-126	1017	158 152-168	2/10
4.00	35:40	4:23	8:46	118 108-128	1035	157 152-164	6/9
4.50	40:05	4:25	8:49	117 107-129	1032	156 152-162	4/16
5.00	44:27	4:23	8:45	114 107-125	998	158 154-174	2/20
5.50	48:54	4:27	8:55	126 106-145	1123	156 152-164	22/3
6.00	53:23	4:29	8:58	121 107-138	1085	158 152-170	5/12
6.50	58:18	4:54	9:48	114 104-122	1118	157 116-166	6/11
7.00	1:03:03	4:45	9:31	129 116-139	1227	155 150-168	28/1
7.50	1:08:05	5:03	10:05	119 111-124	1200	155 116-166	11/1
8.00	1:13:02	4:57	9:53	118 111-124	1166	154 116-166	7/3
8.50	1:17:40	4:38	9:17	118 114-122	1095	156 152-164	3/4
9.00	1:22:21	4:40	9:21	118 113-126	1103	155 152-168	10/1
9.50	1:26:57	4:36	9:13	119 111-128	1096	156 152-172	3/11
10.00	1:31:45	4:47	9:35	117 109-128	1121	157 152-168	19/16
10.14	1:33:12	1:27	10:15	121 118-125	1240	156 152-162	6/1

Heart

119/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 180m, Range 61m, Flat prediction 1:31:42

Elevation Graph

Biggest Climbs (m)	Min/mi
39 2.6%	10:07
25 2.9%	9:08
20 4.4%	10:13
19 2.5%	8:58
13 1.6%	9:22
See your biggest climbs

Cadence

156 (174 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	156	10.1	1:31:54	9:05
Walk	0.5	117	0	27	14:07
Still	0.9	-	-	51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	39.73%	More
800m	4:10	8:23	45.67%	More
1km	5:15	8:26	47.36%	More
Mile	8:29	8:29	49.81%	More
5k	27:22	8:48	52.55%	More
5 miles	44:07	8:49	53.05%	More
10k	55:33	8:56	52.60%	More
10 miles	1:31:41	9:10	52.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:12	6:12	68.17
5km	23:22	7:31	61.54
5M	40:46	8:09	57.41
10km	52:34	8:28	55.58
10M	1:31:42	9:10	52.65
Half	2:05:45	9:36	50.40
20M	3:26:17	10:19	48.68
Mara	4:42:54	10:48	47.33

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

Fuel
Fluids
Fasted?