Wed 6th Feb 2019 at 8:00am by Abi G

Run > Medium Long Run

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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

Pin Map

0mi in 0

Pace

55%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:48	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

Heart

136/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 261m, Range 111m, Flat prediction 1:21:56

Elevation Graph

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

185 (228 max) Stride Length: 106cm

Cadence Chart

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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