Sun 10th Feb 2019 at 6:00am by Abi G

Run > Long Run
  • Time
    2:26:02
  • Miles
    17.09
  • Min/mi
    8:33
  • Pacing
    84%
  • WAVA
    60.71
  • Stride(cm)
    102
  • Cals
    1326
  • Cadence
    184
  • BPM
    132
  • %MHR
    71.4
  • B/mi
    1129
  • Asc(m)
    312
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Easy paced long run.

Met Dennis along the canal then did his Soylbury loop before finishing at Leon School for the new junior parkrun test event.

Grim, soggy morning with very heavy legs on the hills. Mixed terrain with some slippy muddy bits.

Split Summary
===
1) 1m - 8:55(8:55/m) 125/135bpm 92cal 6.73/8.14mph
2) 1m - 8:41(8:41/m) 127/139bpm 87cal 6.91/7.58mph
3) 1m - 8:40(8:40/m) 132/140bpm 91cal 6.93/8.16mph
4) 1m - 8:25(8:25/m) 124/136bpm 71cal 7.12/8.18mph
5) 1m - 9:00(9:00/m) 127/134bpm 74cal 6.67/8.01mph
6) 1m - 8:56(8:56/m) 126/131bpm 70cal 6.72/8.06mph
7) 1m - 8:51(8:51/m) 127/130bpm 68cal 6.78/8.31mph
8) 1m - 8:38(8:38/m) 128/140bpm 67cal 6.95/7.78mph
9) 1m - 8:27(8:27/m) 139/147bpm 90cal 7.1/7.64mph
10) 1m - 8:15(8:15/m) 133/140bpm 71cal 7.27/7.7mph
11) 1m - 8:15(8:15/m) 133/151bpm 69cal 7.27/8.75mph
12) 1m - 9:00(9:00/m) 141/155bpm 95cal 6.67/7.62mph
13) 1m - 8:06(8:06/m) 129/138bpm 54cal 7.4/8.45mph
14) 1m - 8:28(8:28/m) 136/141bpm 70cal 7.08/7.76mph
15) 1m - 8:24(8:24/m) 137/141bpm 73cal 7.14/8.14mph
16) 1m - 8:28(8:28/m) 142/152bpm 86cal 7.09/8.06mph
17) 1m - 7:54(7:54/m) 147/158bpm 91cal 7.6/8.41mph
18) 0.09m - 39(7:16/m) 145/147bpm 7cal 8.26/8.6mph
8:55 8:41 8:40 8:25 9:00 8:56 8:51 8:38 8:27 8:15 8:15 9:00 8:06 8:28 8:24 8:28 7:54 39
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 4% 16% 65% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:34 4:34 9:08 123 101-135 1123 176 172-182 5/9
1.00 8:55 4:21 8:42 127 118-134 1104 179 174-188 11/10
1.50 13:16 4:21 8:43 127 117-135 1107 182 176-186 6/11
2.00 17:35 4:19 8:38 128 120-139 1106 183 174-188 8/8
2.50 21:58 4:22 8:44 131 120-138 1145 184 176-188 28/13
3.00 26:15 4:17 8:35 132 128-140 1133 184 180-190 10/6
3.50 30:21 4:06 8:11 124 116-131 1015 182 176-188 3/20
4.00 34:53 4:32 +12 9:05 123 114-136 1117 184 176-242 5/18
4.50 39:34 4:41 +15 9:23 127 121-133 1191 183 176-188 6/5
5.00 44:08 4:34 9:07 126 124-129 1149 183 176-188 8/7
5.50 48:42 4:34 9:08 125 122-128 1141 184 178-188 11/7
6.00 53:04 4:22 8:44 127 122-131 1110 183 178-188 5/10
6.50 57:33 4:29 +5 8:58 126 123-129 1129 184 178-190 5/4
7.00 1:01:59 4:26 8:52 127 124-130 1126 184 180-186 9/4
7.50 1:06:20 4:21 8:42 128 125-134 1114 184 178-188 5/6
8.00 1:10:36 4:16 8:33 129 125-139 1103 184 174-188 10/7
8.50 1:14:55 4:19 8:38 139 134-147 1201 185 180-188 14/1
9.00 1:19:04 4:08 8:17 138 126-144 1142 184 178-188 11/5
9.50 1:23:15 4:11 8:23 137 133-140 1148 185 180-190 3/1
10.00 1:27:19 4:04 8:08 129 122-137 1048 186 180-190 0/17
10.50 1:32:35 5:16 +1:05 10:31 133 89-151 1399 185 170-192 18/5
11.00 1:36:39 4:05 8:10 128 111-140 1045 185 182-190 5/10
11.50 1:41:23 4:44 +8 9:27 139 126-148 1314 184 178-188 21/2
12.00 1:45:47 4:24 8:48 144 133-154 1266 186 180-192 25/5
12.50 1:49:42 3:55 7:50 129 121-137 1012 184 176-190 1/31
13.00 1:53:53 4:11 8:22 130 123-136 1088 184 180-188 8/17
13.50 1:58:14 4:21 +6 8:42 135 132-139 1176 185 174-190 4/7
14.00 2:02:26 4:12 8:24 136 131-140 1143 185 178-190 5/7
14.50 2:06:39 4:12 8:24 137 134-141 1152 186 182-190 3/3
15.00 2:10:51 4:12 8:24 137 134-140 1151 185 182-190 10/6
15.50 2:15:26 4:35 +15 9:11 142 134-152 1303 186 178-194 18/4
16.00 2:19:34 4:08 8:16 141 138-145 1165 185 178-190 5/6
16.50 2:23:27 3:53 7:46 145 137-151 1126 188 178-192 12/9
17.00 2:27:28 4:01 8:01 148 142-156 1187 189 180-194 5/9
17.09 2:28:08 40 7:27 145 142-147 1081 187 180-190 1/0

Heart

132/156max
  • Show Beats/Mile

Elevation

Asc 312m, Range 54m, Flat prediction 2:25:42
Elevation Graph
Biggest Climbs (m) Min/mi
24 4.8% 8:50
18 2.0% 8:14
16 1.6% 8:24
16 1.4% 8:41
15 10.2% 8:32
15 4.4% 10:18
See your biggest climbs

Cadence

184 (242 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 183 17.1 2:26:16 8:39
Walk 0.1 116 0 12 INF:00:00
Pause 1.1 - - 1:40 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:29 47.50% More
800m 3:46 7:35 52.01% More
1km 4:47 7:42 53.39% More
Mile 7:50 7:50 55.64% More
5k 25:49 8:19 58.95% More
5 miles 41:37 8:19 59.65% More
10k 52:28 8:27 59.23% More
10 miles 1:25:21 8:32 59.82% More
Half 1:53:19 8:39 59.16% More

Predictions

Dist Time Per Mile WAVA
1M 7:12 7:12 60.51
5km 23:58 7:43 63.52
5M 39:41 7:56 62.56
10km 49:58 8:02 62.19
10M 1:22:45 8:17 61.70
Half 1:50:10 8:25 60.44
20M 2:52:31 8:38 60.55
Mara 3:49:41 8:46 60.12
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