Wed 6th Feb 2019 at 8:00am by Abi G
Run > Medium Long Run
-
Time
1:31:00
-
Miles
11.08
-
Min/mi
8:13
-
Pacing
45%
-
WAVA
62.42
-
Stride(cm)
106
-
Cals
957
-
Cadence
185
-
BPM
136
-
%MHR
73.7
-
B/mi
1120
-
Asc(m)
261
-
Hillscore
19
-
Surface
Road
Notes & Comments
Midweek longer run
From Leeds hotel
3 miles solo then 8 with Adam and Mike.
Supposed to be nearer 8.30 pace.
A couple of good hills and a claggy muddy field!
Split Summary
===
1) 1m - 8:30(8:30/m) 133/144bpm 99cal 7.06/8.01mph
2) 1m - 8:11(8:11/m) 136/149bpm 93cal 7.33/8.45mph
3) 1m - 8:01(8:01/m) 133/139bpm 84cal 7.49/8.66mph
4) 1m - 8:10(8:10/m) 130/142bpm 78cal 7.34/8.25mph
5) 1m - 8:15(8:15/m) 131/156bpm 78cal 7.28/8.66mph
6) 1m - 8:04(8:04/m) 134/154bpm 78cal 7.44/8.27mph
7) 1m - 7:54(7:54/m) 134/160bpm 70cal 7.59/8.85mph
8) 1m - 8:55(8:55/m) 141/155bpm 95cal 6.73/8.22mph
9) 1m - 8:20(8:20/m) 146/152bpm 101cal 7.2/8.27mph
10) 1m - 8:04(8:04/m) 143/148bpm 88cal 7.44/8.72mph
11) 1m - 7:54(7:54/m) 145/153bpm 87cal 7.59/8.72mph
12) 0.08m - 42(9:14/m) 138/144bpm 6cal 6.5/7.1mph
8:30 8:11 8:01 8:10 8:15 8:04 7:54 8:55 8:20 8:04 7:54 42
-
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 |
4:48 |
4:48 +33
|
9:36 |
126 57-139 |
1211 |
176 96-186 |
12/2 |
1.00 |
9:03 |
4:15 |
8:30 |
138 123-144 |
1173 |
184 176-188 |
14/4 |
1.50 |
13:18 |
4:15 |
8:29 |
144 138-149 |
1223 |
185 178-190 |
17/1 |
2.00 |
17:28 |
4:10 +13
|
8:21 |
128 119-139 |
1069 |
185 180-192 |
1/17 |
2.50 |
21:32 |
4:04 |
8:07 |
131 126-138 |
1064 |
185 180-190 |
3/15 |
3.00 |
25:31 |
3:59 +2
|
7:58 |
135 130-139 |
1075 |
186 178-192 |
4/13 |
3.50 |
33:24 |
7:53 +3:43
|
15:47 |
129 86-142 |
2035 |
187 174-192 |
11/2 |
4.00 |
37:24 |
4:00 |
8:00 |
130 123-141 |
1039 |
186 180-192 |
5/21 |
4.50 |
41:30 |
4:06 |
8:12 |
132 121-145 |
1083 |
186 176-190 |
7/18 |
5.00 |
45:39 |
4:09 |
8:17 |
130 117-156 |
1077 |
184 176-188 |
17/33 |
5.50 |
49:41 |
4:03 |
8:05 |
137 128-147 |
1108 |
187 180-190 |
7/12 |
6.00 |
53:43 |
4:02 |
8:03 |
133 123-155 |
1071 |
185 176-192 |
13/29 |
6.50 |
57:44 |
4:01 |
8:03 |
145 130-159 |
1167 |
186 178-190 |
25/25 |
7.00 |
1:04:27 |
6:43 +2:50
|
13:26 |
123 92-144 |
1653 |
185 178-190 |
9/23 |
7.50 |
1:08:50 |
4:23 |
8:46 |
138 110-155 |
1209 |
187 180-192 |
19/6 |
8.00 |
1:15:16 |
6:25 +1:54
|
12:51 |
142 111-154 |
1825 |
183 170-190 |
24/1 |
8.50 |
1:19:28 |
4:13 |
8:25 |
147 140-152 |
1238 |
187 182-190 |
21/2 |
9.00 |
1:23:37 |
4:08 |
8:17 |
146 142-151 |
1209 |
187 182-192 |
11/1 |
9.50 |
1:27:42 |
4:05 |
8:10 |
144 138-148 |
1176 |
187 178-190 |
9/3 |
10.00 |
1:31:53 |
4:11 +11
|
8:22 |
141 135-146 |
1179 |
187 180-192 |
4/10 |
10.50 |
1:35:51 |
3:59 |
7:57 |
146 135-153 |
1161 |
189 186-192 |
9/6 |
11.00 |
1:39:55 |
4:03 +7
|
8:06 |
144 139-150 |
1167 |
188 182-194 |
6/7 |
11.07 |
1:40:44 |
49 +7
|
10:59 |
138 134-144 |
1517 |
185 134-228 |
0/2 |
Elevation
Biggest Climbs (m) |
Min/mi |
77 2.3% |
9:31
|
31 7.9% |
8:49
|
23 2.0% |
8:56
|
18 2.2% |
8:29
|
17 7.1% |
8:47
|
12 4.9% |
19:34
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.2 |
185 |
11.1 |
1:31:01 |
9:03 |
Walk |
0.5 |
114 |
0 |
34 |
46:14 |
Pause |
8.3 |
- |
- |
9:09 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:26 |
47.89% |
More |
800m |
3:52 |
7:46 |
50.70% |
More |
1km |
4:52 |
7:50 |
52.50% |
More |
Mile |
7:56 |
7:56 |
54.88% |
More |
5k |
25:10 |
8:06 |
60.51% |
More |
5 miles |
44:24 |
8:53 |
55.92% |
More |
10k |
55:00 |
8:51 |
56.51% |
More |
10 miles |
1:30:49 |
9:05 |
56.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:07 |
7:07 |
61.22 |
5km |
23:39 |
7:37 |
64.37 |
5M |
39:09 |
7:50 |
63.41 |
10km |
49:18 |
7:56 |
63.03 |
10M |
1:21:38 |
8:10 |
62.55 |
Half |
1:48:41 |
8:18 |
61.26 |
20M |
2:50:11 |
8:31 |
61.38 |
Mara |
3:46:35 |
8:39 |
60.94 |
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