Thu 17th Jan 2019 at 1:00pm by theOtherRichard

Run > Tempo

breezy
cold

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Time
1:14:06
Miles
8.30
Min/mi
8:56
Pacing
88%
WAVA
53.56
Stride(cm)
115
Cals
1220
Cadence
157
BPM
163
%MHR
95.6
B/mi
1459
Asc(m)
152
Hillscore
11
Surface
Mixed

Notes & Comments

Plan said 8M with 4M at 15k - HM pace, but my first priority was to not hate it. So I decided on "a bit faster than marathon" pace. [Not least because I've never run a 15km race (to my knowledge) and I haven't run a half for such a long time that I wouldn't know what pace that is any more.]
Two steady miles followed by 4 quicker ones. And then because I find changing gear so very difficult, I ran the last two at a similar pace to the previous four.
It wasn't entirely comfortable, but it wasn't painful either. Not sure I would have wanted to go much further.

Heart rate looks a bit on the high side too. It didn't feel like I was working _that_ hard.

Split Summary
===
1) 1m - 10:03(10:03/m) 147/171bpm 145cal 5.97/6.87mph
2) 1m - 10:11(10:11/m) 161/172bpm 164cal 5.89/7.37mph
3) 1m - 8:38(8:38/m) 162/169bpm 140cal 6.95/7.64mph
4) 1m - 8:48(8:48/m) 166/171bpm 148cal 6.82/7.45mph
5) 1m - 8:29(8:29/m) 167/173bpm 143cal 7.07/7.85mph
6) 1m - 8:00(8:00/m) 166/171bpm 133cal 7.5/7.99mph
7) 1m - 8:43(8:43/m) 171/181bpm 154cal 6.89/7.45mph
8) 1m - 8:36(8:36/m) 170/180bpm 150cal 6.98/7.64mph
9) 0.3m - 2:39(8:44/m) 165/170bpm 43cal 6.87/6.95mph

10:03 10:11 8:38 8:48 8:29 8:00 8:43 8:36 2:39

Pace

42%

31%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:24	136 83-163	1279	159 118-176	10/3
0.50	4:50	2:29	9:57	143 135-155	1423	157 154-174	3/2
0.75	7:35	2:45	10:59	148 139-156	1627	161 92-182	2/5
1.00	10:02	2:27	9:46	160 148-171	1563	161 154-170	1/7
1.25	12:17	2:16	9:03	158 155-164	1429	160 156-170	0/20
1.50	14:51	2:34	10:15	165 150-172	1690	164 152-176	1/7
1.75	17:30	2:39	10:34	159 153-168	1681	157 152-168	1/1
2.00	20:14	2:44	10:56	162 159-166	1771	158 152-176	13/1
2.25	22:23	2:09	8:37	160 154-168	1379	155 150-162	2/1
2.50	24:28	2:05	8:19	162 155-168	1347	158 154-166	2/6
2.75	26:42	2:14	8:57	162 158-167	1449	157 154-166	15/0
3.00	28:52	2:11	8:43	165 159-169	1437	156 154-162	10/0
3.25	31:11	2:19	9:15	167 162-170	1544	157 154-174	5/0
3.50	33:17	2:06	8:24	165 161-170	1387	158 154-168	4/3
3.75	35:24	2:07	8:28	166 163-170	1406	157 154-166	3/4
4.00	37:40	2:15	9:01	168 165-171	1515	154 152-160	11/0
4.25	39:44	2:05	8:19	168 162-173	1398	155 152-160	3/0
4.50	41:56	2:11	8:46	166 163-171	1455	156 152-164	2/3
4.75	44:02	2:06	8:25	166 162-170	1397	158 154-176	1/1
5.00	46:09	2:07	8:28	167 164-173	1413	156 154-172	2/1
5.25	48:13	2:04	8:15	167 163-171	1379	155 152-158	3/0
5.50	50:13	2:01	8:02	167 164-171	1342	158 154-168	0/6
5.75	52:10	1:56	7:45	165 157-169	1279	157 154-160	2/4
6.00	54:10	2:00	8:00	164 159-167	1312	156 154-158	2/2
6.25	56:26	2:16	9:05	170 165-181	1544	155 150-168	6/0
6.50	58:39	2:13	8:53	173 165-180	1538	158 154-176	0/8
6.75	1:00:45	2:06	8:22	170 166-175	1422	158 156-172	0/12
7.00	1:02:52	2:07	8:28	171 168-174	1449	158 154-168	2/11
7.25	1:04:58	2:06	8:23	173 169-177	1451	158 154-168	0/18
7.50	1:07:08	2:11	8:43	171 147-180	1492	155 150-164	20/1
7.75	1:09:20	2:11	8:45	168 151-173	1471	153 150-158	16/0
8.00	1:11:28	2:08	8:31	168 163-171	1431	155 150-162	3/5
8.25	1:13:41	2:14	8:54	165 162-170	1469	155 152-160	3/3
8.30	1:14:06	25	8:05	167 163-169	1350	156 154-158	0/5

Heart

163/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 152m, Range 57m, Flat prediction 1:14:08

Elevation Graph

Biggest Climbs (m)	Min/mi
41 4.7%	8:46
37 2.3%	8:49
18 1.5%	8:36
13 2.7%	10:21
See your biggest climbs

Cadence

157 (182 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	157	8.3	1:13:37	8:53
Walk	0.2	98	0	7	15:36
Still	0.5	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	42.70%	More
800m	3:53	7:48	49.13%	More
1km	4:52	7:50	51.07%	More
Mile	8:00	8:00	52.81%	More
5k	26:05	8:24	55.15%	More
5 miles	42:28	8:30	55.10%	More
10k	53:05	8:33	55.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:14	6:14	67.81
5km	23:29	7:34	61.24
5M	40:58	8:12	57.12
10km	52:49	8:30	55.32
10M	1:32:09	9:13	52.39
Half	2:06:22	9:39	50.15
20M	3:27:17	10:22	48.45
Mara	4:44:16	10:51	47.11

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