Wed 23rd Jan 2019 at 5:00am by Abi G

Run > Medium Long Run
  • Time
    1:20:02
  • Miles
    9.03
  • Min/mi
    8:52
  • Pacing
    93%
  • WAVA
    57.44
  • Stride(cm)
    100
  • Cals
    766
  • Cadence
    182
  • BPM
    130
  • %MHR
    70.2
  • B/mi
    1151
  • Asc(m)
    219
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Early run, meeting Kas for a few miles then solo home from Tattenhoe.
Chilly morning but a nice easy pace.

Split Summary
===
1) 1m - 8:46(8:46/m) 131/146bpm 100cal 6.85/7.35mph
2) 1m - 8:51(8:51/m) 130/146bpm 94cal 6.77/8.31mph
3) 1m - 9:04(9:04/m) 122/137bpm 75cal 6.62/7.1mph
4) 1m - 9:16(9:16/m) 124/136bpm 78cal 6.47/6.97mph
5) 1m - 9:12(9:12/m) 125/136bpm 76cal 6.52/8.35mph
6) 1m - 9:36(9:36/m) 125/139bpm 73cal 6.25/6.82mph
7) 1m - 8:39(8:39/m) 128/146bpm 75cal 6.93/8.12mph
8) 1m - 8:20(8:20/m) 143/154bpm 100cal 7.2/7.62mph
9) 1m - 8:01(8:01/m) 143/152bpm 93cal 7.48/8.37mph
10) 0.03m - 15(7:47/m) 142/144bpm 2cal 7.71/7.78mph
8:46 8:51 9:04 9:16 9:12 9:36 8:39 8:20 8:01 15
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 43% 48% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:13 2:13 8:53 121 80-133 1075 173 134-178 4/3
0.50 4:25 2:12 8:49 131 122-137 1154 176 170-180 11/9
0.75 6:35 2:10 8:39 131 121-141 1133 178 176-182 11/0
1.00 8:46 2:11 8:44 140 133-146 1223 181 178-186 7/2
1.25 10:52 2:05 8:21 135 126-146 1127 181 176-186 9/11
1.50 12:56 2:04 8:18 128 117-135 1062 179 170-186 1/10
1.75 15:16 2:20 9:22 128 116-144 1198 182 178-186 9/7
2.00 17:38 2:21 9:26 129 124-138 1216 182 178-186 5/1
2.25 19:55 2:18 9:11 124 115-131 1138 181 176-188 1/4
2.50 22:09 2:13 8:54 124 114-137 1103 183 178-188 6/8
2.75 24:25 2:16 9:03 117 115-121 1059 183 174-186 3/9
3.00 26:42 2:17 9:07 121 118-125 1104 183 178-188 2/6
3.25 28:56 2:14 8:58 122 115-128 1093 184 176-188 5/8
3.50 31:13 2:17 9:06 123 116-133 1120 183 178-186 6/8
3.75 33:38 2:25 9:41 128 119-136 1239 181 178-184 8/2
4.00 35:58 2:20 9:20 122 114-133 1138 182 176-186 3/7
4.25 38:15 2:18 9:10 129 125-134 1183 181 178-186 6/3
4.50 40:34 2:19 9:14 120 115-129 1108 183 178-186 3/6
4.75 42:50 2:17 9:07 123 117-129 1121 182 176-186 4/6
5.00 45:10 2:19 9:18 126 117-132 1172 181 174-184 8/4
5.25 47:35 2:25 9:41 123 115-128 1192 182 178-188 7/1
5.50 50:00 2:25 9:39 126 121-130 1216 182 178-186 7/1
5.75 52:22 2:22 9:29 130 120-139 1234 180 176-184 5/4
6.00 54:47 2:24 9:37 121 117-124 1164 179 176-184 6/2
6.25 57:04 2:17 9:08 116 112-123 1060 180 174-184 2/10
6.50 59:17 2:13 8:53 128 112-146 1137 184 178-188 12/5
6.75 1:01:25 2:08 8:31 135 133-141 1150 185 180-192 3/3
7.00 1:03:26 2:01 8:05 136 127-146 1098 184 178-188 8/5
7.25 1:05:29 2:03 8:12 140 135-146 1149 186 180-190 1/5
7.50 1:07:31 2:02 8:07 137 134-139 1113 185 182-188 6/5
7.75 1:09:42 2:12 8:46 147 134-153 1289 185 178-188 12/0
8.00 1:11:46 2:04 8:15 148 142-154 1221 184 178-186 8/7
8.25 1:13:49 2:03 8:11 144 136-152 1178 184 178-190 3/5
8.50 1:15:44 1:56 7:42 140 134-147 1079 184 178-188 2/16
8.75 1:17:47 2:02 8:10 145 138-150 1184 184 178-188 10/11
9.00 1:19:47 2:01 8:03 142 136-150 1143 185 178-192 3/4
9.03 1:20:03 16 8:05 142 140-143 1147 184 182-186 0/2

Heart

130/154max
  • Show Beats/Mile

Elevation

Asc 219m, Range 41m, Flat prediction 1:19:37
Elevation Graph
Biggest Climbs (m) Min/mi
20 3.0% 8:33
15 4.2% 8:43
14 1.8% 9:22
11 3.4% 8:52
11 2.2% 9:28
10 2.2% 9:07
See your biggest climbs

Cadence

182 (192 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 181 9 1:20:00 8:52
Walk 0.1 134 0 3 9:59

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:39 46.47% More
800m 3:54 7:52 50.14% More
1km 4:55 7:54 51.98% More
Mile 8:00 8:00 54.47% More
5k 26:01 8:22 58.53% More
5 miles 43:48 8:46 56.68% More
10k 55:02 8:51 56.47% More

Predictions

Dist Time Per Mile WAVA
1M 7:46 7:46 56.10
5km 25:50 8:19 58.93
5M 42:46 8:33 58.05
10km 53:51 8:40 57.71
10M 1:29:10 8:55 57.26
Half 1:58:44 9:04 56.08
20M 3:05:55 9:18 56.19
Mara 4:07:32 9:27 55.78
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