Sun 13th Jan 2019 at 10:00am by K5 Gus

Run > Medium Long Run
  • Time
    1:53:40
  • Miles
    14.11
  • Min/mi
    8:03
  • Pacing
    90%
  • WAVA
    64.12
  • Stride(cm)
    109
  • Cals
    1240
  • Cadence
    183
  • BPM
    142
  • %MHR
    75.7
  • B/mi
    1146
  • Asc(m)
    304
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

MLR, day 2 of first weekend of back-to-back in this campaign.

Put some faster paced miles in on way back. Legs felt ok after big week and 18 miler yesterday.

Split Summary
===
1) 1m - 8:31(8:31/m) 124/134bpm 83cal 7.04/8.06mph
2) 1m - 8:48(8:48/m) 136/145bpm 98cal 6.82/8.2mph
3) 1m - 8:27(8:27/m) 137/149bpm 94cal 7.1/7.89mph
4) 1m - 8:43(8:43/m) 141/155bpm 100cal 6.89/8.18mph
5) 1m - 8:22(8:22/m) 142/151bpm 96cal 7.17/7.81mph
6) 1m - 8:53(8:53/m) 144/152bpm 102cal 6.76/7.51mph
7) 1m - 8:21(8:21/m) 143/153bpm 86cal 7.18/8.25mph
8) 1m - 7:51(7:51/m) 142/146bpm 80cal 7.64/8.1mph
9) 1m - 7:26(7:26/m) 140/148bpm 68cal 8.08/9.12mph
10) 1m - 7:15(7:15/m) 143/151bpm 75cal 8.28/9.37mph
11) 1m - 7:25(7:25/m) 149/156bpm 86cal 8.09/8.81mph
12) 1m - 7:13(7:13/m) 149/157bpm 81cal 8.32/9.35mph
13) 1m - 7:16(7:16/m) 153/161bpm 88cal 8.26/9.31mph
14) 1m - 8:06(8:06/m) 151/159bpm 89cal 7.41/9.31mph
15) 0.11m - 1:05(9:48/m) 160/162bpm 14cal 6.13/6.07mph
8:31 8:48 8:27 8:43 8:22 8:53 8:21 7:51 7:26 7:15 7:25 7:13 7:16 8:06 1:05
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 7% 45% 35% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:08 4:08 8:16 118 78-127 975 179 108-188 0/28
1.00 8:30 4:22 8:44 129 125-134 1127 179 176-184 13/6
1.50 12:58 4:29 8:57 135 129-142 1209 179 174-186 9/7
2.00 17:17 4:19 8:38 137 129-145 1183 181 176-188 5/7
2.50 21:31 4:14 8:28 135 126-140 1144 181 180-184 8/8
3.00 25:44 4:13 8:26 139 132-149 1171 182 178-186 8/8
3.50 30:19 4:35 9:10 143 125-155 1311 180 172-188 44/8
4.00 34:27 4:08 8:16 139 133-145 1149 183 178-186 9/17
4.50 38:37 4:09 8:19 141 128-147 1172 183 180-186 4/7
5.00 42:49 4:13 8:25 143 137-151 1204 182 178-186 13/4
5.50 47:08 4:19 8:38 143 136-150 1234 181 176-186 15/2
6.00 51:42 4:34 9:08 146 137-152 1334 180 176-186 18/1
6.50 55:54 4:12 8:25 144 130-153 1211 183 178-188 9/5
7.00 1:00:03 4:09 8:18 141 138-145 1170 183 180-188 6/9
7.50 1:04:05 4:02 8:04 142 139-146 1146 184 178-188 10/8
8.00 1:07:54 3:49 7:37 142 135-146 1082 184 178-188 8/5
8.50 1:11:43 3:49 7:37 142 135-148 1083 184 180-188 6/8
9.00 1:15:20 3:37 7:14 137 132-145 990 185 182-188 0/20
9.50 1:18:55 3:36 7:12 141 127-147 1014 185 182-188 1/16
10.00 1:22:34 3:39 7:18 145 138-151 1058 185 182-188 4/12
10.50 1:26:14 3:39 7:19 148 145-152 1082 185 182-188 6/6
11.00 1:29:59 3:46 7:32 150 143-156 1129 185 182-188 18/6
11.50 1:33:41 3:41 7:23 150 131-157 1107 184 178-190 19/27
12.00 1:37:12 3:32 7:04 149 143-155 1052 185 182-190 7/27
12.50 1:40:54 3:41 7:23 152 146-158 1121 185 178-190 14/16
13.00 1:44:28 3:34 7:08 153 149-161 1092 185 180-190 4/18
13.50 1:48:23 3:55 7:50 150 145-159 1175 183 180-188 8/12
14.00 1:52:34 4:11 8:21 152 145-158 1270 183 176-188 10/2
14.11 1:53:40 1:06 9:56 160 156-162 1589 178 174-182 13/0

Heart

142/162max
  • Show Beats/Mile

Elevation

Asc 304m, Range 83m, Flat prediction 1:52:29
Elevation Graph
Biggest Climbs (m) Min/mi
41 2.5% 8:47
38 8.2% 8:23
26 3.5% 8:42
14 3.3% 7:24
12 2.4% 8:09
See your biggest climbs

Cadence

183 (190 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 182 14.1 1:53:39 8:03
Walk 0.0 109 0 1 15:47

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 51.04% More
800m 3:28 6:59 57.72% More
1km 4:21 7:01 59.92% More
Mile 7:04 7:04 62.65% More
5k 22:33 7:15 66.93% More
5 miles 36:31 7:18 67.37% More
10k 45:55 7:23 66.97% More
10 miles 1:18:02 7:48 65.18% More
Half 1:44:56 8:01 64.16% More

Predictions

Dist Time Per Mile WAVA
1M 5:54 5:54 75.11
5km 20:57 6:45 72.03
5M 35:39 7:08 69.02
10km 45:27 7:19 67.65
10M 1:17:22 7:44 65.74
Half 1:44:37 7:59 63.86
20M 2:47:52 8:24 63.07
Mara 3:47:00 8:40 62.19
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