Sun 27th Jan 2019 at 7:00am by Abi G
Run > Long Run
-
Time
2:12:03
-
Miles
16.04
-
Min/mi
8:14
-
Pacing
72%
-
WAVA
62.83
-
Stride(cm)
104
-
Cals
1347
-
Cadence
187
-
BPM
136
-
%MHR
73.6
-
B/mi
1121
-
Asc(m)
149
-
Surface
Road
Notes & Comments
From Manchester hotel
First 6mile loop with Wendy
Most of the same loop again then on to meet everyone at junior parkrun.
Thought I’d only get 13/14 miles in but managed to round up supporting the kids at parkrun.
They totally blitzed it
1st P, 2nd H, 6th L and 15th A!
Supposed to be 16 miles in 2.16 but picked up the pace slightly as running late.
Went much better than I though it might.
Took a gel about 9/10miles in.
Split Summary
===
1) 1m - 8:50(8:50/m) 125/137bpm 94cal 6.79/7.78mph
2) 1m - 8:21(8:21/m) 126/137bpm 85cal 7.18/7.62mph
3) 1m - 8:30(8:30/m) 134/143bpm 94cal 7.06/7.68mph
4) 1m - 8:36(8:36/m) 128/138bpm 78cal 6.97/7.47mph
5) 1m - 8:25(8:25/m) 129/134bpm 76cal 7.13/8.41mph
6) 1m - 8:24(8:24/m) 137/146bpm 90cal 7.14/7.81mph
7) 1m - 7:59(7:59/m) 137/144bpm 84cal 7.52/9.12mph
8) 1m - 8:14(8:14/m) 142/157bpm 94cal 7.29/7.87mph
9) 1m - 8:13(8:13/m) 138/148bpm 82cal 7.3/8.45mph
10) 1m - 7:59(7:59/m) 138/144bpm 77cal 7.52/8.85mph
11) 1m - 8:04(8:04/m) 136/144bpm 69cal 7.44/8.33mph
12) 1m - 8:09(8:09/m) 138/143bpm 75cal 7.36/7.97mph
13) 1m - 7:55(7:55/m) 140/148bpm 75cal 7.58/8.35mph
14) 1m - 7:58(7:58/m) 143/159bpm 84cal 7.53/8.18mph
15) 1m - 8:10(8:10/m) 143/151bpm 84cal 7.35/8.27mph
16) 1m - 7:58(7:58/m) 152/159bpm 103cal 7.53/8.91mph
17) 0.04m - 17(7:34/m) 153/154bpm 3cal 7.92/7.95mph
8:50 8:21 8:30 8:36 8:25 8:24 7:59 8:14 8:13 7:59 8:04 8:09 7:55 7:58 8:10 7:58 17
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:35 |
4:35 |
9:09 |
118 57-135 |
1080 |
181 122-188 |
6/2 |
1.00 |
8:49 |
4:15 |
8:29 |
129 118-137 |
1095 |
184 176-188 |
5/3 |
1.50 |
13:01 |
4:12 |
8:24 |
132 128-135 |
1109 |
186 182-190 |
2/6 |
2.00 |
18:11 |
5:10 +1:01
|
10:20 |
118 73-137 |
1218 |
188 178-194 |
2/4 |
2.50 |
22:31 |
4:20 |
8:39 |
134 128-143 |
1160 |
186 178-192 |
7/3 |
3.00 |
27:14 |
4:43 +33
|
9:26 |
134 126-141 |
1264 |
187 182-190 |
8/6 |
3.50 |
31:30 |
4:16 |
8:32 |
127 121-138 |
1084 |
186 180-190 |
3/5 |
4.00 |
35:57 |
4:27 +7
|
8:54 |
128 122-134 |
1139 |
186 174-190 |
4/3 |
4.50 |
40:11 |
4:14 |
8:27 |
129 125-133 |
1091 |
184 176-190 |
3/4 |
5.00 |
44:37 |
4:27 +15
|
8:53 |
130 124-133 |
1155 |
186 180-190 |
5/6 |
5.50 |
48:50 |
4:13 |
8:26 |
134 127-139 |
1131 |
186 178-192 |
4/5 |
6.00 |
53:01 |
4:11 |
8:22 |
139 132-146 |
1163 |
186 176-190 |
7/1 |
6.50 |
57:02 |
4:01 |
8:01 |
136 128-143 |
1091 |
186 180-190 |
4/6 |
7.00 |
1:01:00 |
3:58 |
7:57 |
139 135-143 |
1104 |
187 180-190 |
3/6 |
7.50 |
1:05:10 |
4:10 |
8:19 |
141 138-145 |
1173 |
187 180-192 |
1/5 |
8.00 |
1:09:14 |
4:04 |
8:08 |
143 133-157 |
1163 |
187 182-194 |
7/2 |
8.50 |
1:14:00 |
4:46 +37
|
9:32 |
139 117-146 |
1326 |
188 184-192 |
9/9 |
9.00 |
1:18:05 |
4:05 |
8:09 |
136 120-140 |
1109 |
188 184-194 |
3/2 |
9.50 |
1:22:31 |
4:26 +27
|
8:52 |
138 122-142 |
1224 |
187 180-194 |
4/3 |
10.00 |
1:26:31 |
4:00 |
7:59 |
137 123-144 |
1095 |
189 180-194 |
4/1 |
10.50 |
1:31:08 |
4:37 +34
|
9:15 |
138 129-144 |
1276 |
189 158-196 |
6/7 |
11.00 |
1:36:32 |
5:24 +1:24
|
10:48 |
133 120-143 |
1436 |
189 178-196 |
5/3 |
11.50 |
1:40:31 |
3:59 |
7:58 |
137 134-143 |
1091 |
189 184-194 |
5/6 |
12.00 |
1:45:09 |
4:38 +27
|
9:16 |
139 132-143 |
1288 |
189 182-194 |
6/4 |
12.50 |
1:49:09 |
4:00 |
7:59 |
141 133-148 |
1127 |
188 180-194 |
4/3 |
13.00 |
1:53:51 |
4:42 +47
|
9:24 |
139 118-146 |
1306 |
188 182-194 |
3/4 |
13.50 |
1:57:51 |
4:01 |
8:01 |
141 135-147 |
1130 |
188 182-192 |
7/2 |
14.00 |
2:02:17 |
4:26 +28
|
8:52 |
146 140-159 |
1294 |
189 182-194 |
4/4 |
14.50 |
2:07:51 |
5:34 +1:31
|
11:09 |
140 120-149 |
1561 |
187 180-192 |
2/3 |
15.00 |
2:11:58 |
4:07 |
8:14 |
146 142-151 |
1202 |
189 176-194 |
3/3 |
15.50 |
2:16:07 |
4:09 +4
|
8:17 |
151 146-159 |
1252 |
190 152-200 |
5/4 |
16.00 |
2:20:01 |
3:54 |
7:47 |
153 148-156 |
1192 |
190 186-194 |
3/3 |
16.04 |
2:20:18 |
17 |
7:46 |
153 152-153 |
1189 |
189 188-190 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.6 |
187 |
16 |
2:12:22 |
8:44 |
Walk |
0.1 |
108 |
0 |
11 |
28:31 |
Pause |
5.2 |
- |
- |
7:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:17 |
48.84% |
More |
800m |
3:47 |
7:37 |
51.78% |
More |
1km |
4:50 |
7:47 |
52.78% |
More |
Mile |
7:51 |
7:51 |
55.50% |
More |
5k |
25:20 |
8:09 |
60.08% |
More |
5 miles |
41:50 |
8:22 |
59.34% |
More |
10k |
52:22 |
8:26 |
59.34% |
More |
10 miles |
1:25:56 |
8:36 |
59.41% |
More |
Half |
1:53:35 |
8:40 |
59.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
62.54 |
5km |
23:11 |
7:28 |
65.67 |
5M |
38:23 |
7:41 |
64.68 |
10km |
48:20 |
7:47 |
64.29 |
10M |
1:20:01 |
8:00 |
63.81 |
Half |
1:46:33 |
8:08 |
62.49 |
20M |
2:46:51 |
8:21 |
62.61 |
Mara |
3:42:08 |
8:29 |
62.16 |
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