Wed 13th Feb 2019 at 1:00pm by Abi G

Run > Medium Long Run
  • Time
    1:38:01
  • Miles
    12.16
  • Min/mi
    8:04
  • Pacing
    87%
  • WAVA
    63.82
  • Stride(cm)
    108
  • Cals
    1167
  • Cadence
    186
  • BPM
    145
  • %MHR
    78.2
  • B/mi
    1166
  • Asc(m)
    225
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Midweek longer run

Between Zoo night shifts
Felt really crappy weird a couple of miles in. Stopped and took a gel. Got better, pace was quicker than it should’ve been, not sure why. Think I was conscious of the time.

Split Summary
===
1) 1m - 8:06(8:06/m) 129/146bpm 90cal 7.41/7.99mph
2) 1m - 8:11(8:11/m) 139/152bpm 99cal 7.34/8.6mph
3) 1m - 8:21(8:21/m) 134/140bpm 90cal 7.19/7.72mph
4) 1m - 8:15(8:15/m) 147/152bpm 107cal 7.27/8.39mph
5) 1m - 7:57(7:57/m) 146/155bpm 97cal 7.55/8.66mph
6) 1m - 8:25(8:25/m) 153/164bpm 113cal 7.13/7.62mph
7) 1m - 7:55(7:55/m) 151/163bpm 102cal 7.57/7.97mph
8) 1m - 7:52(7:52/m) 145/152bpm 87cal 7.62/8.43mph
9) 1m - 7:55(7:55/m) 145/154bpm 85cal 7.58/8.43mph
10) 1m - 8:00(8:00/m) 150/157bpm 95cal 7.5/8.35mph
11) 1m - 8:01(8:01/m) 150/157bpm 95cal 7.49/8.43mph
12) 1m - 7:52(7:52/m) 151/160bpm 92cal 7.63/8.37mph
13) 0.16m - 1:13(7:40/m) 153/157bpm 15cal 7.83/8.14mph
8:06 8:11 8:21 8:15 7:57 8:25 7:55 7:52 7:55 8:00 8:01 7:52 1:13
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 5% 56% 38%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:08 4:08 8:17 115 61-138 952 181 176-188 10/16
1.00 8:06 3:57 7:54 141 135-145 1115 184 178-188 10/5
1.50 12:23 4:17 +5 8:34 143 130-152 1225 185 180-188 11/8
2.00 17:11 4:49 +49 9:37 136 123-148 1309 185 180-190 6/11
2.50 21:20 4:08 8:17 133 125-140 1101 184 178-188 6/9
3.00 25:32 4:13 8:26 134 130-140 1129 185 178-190 6/5
3.50 29:51 4:19 +5 8:38 145 139-150 1251 187 182-194 12/1
4.00 33:52 4:01 8:02 150 146-152 1205 186 180-190 7/2
4.50 37:44 3:52 7:44 146 133-154 1129 183 174-190 6/25
5.00 41:48 4:04 8:08 145 135-153 1180 186 182-190 6/8
5.50 45:59 4:10 8:21 151 148-156 1260 186 182-190 13/1
6.00 50:13 4:15 8:29 156 151-163 1325 188 184-192 31/0
6.50 54:09 3:56 7:52 153 147-162 1203 187 182-190 4/10
7.00 58:08 3:59 7:58 150 145-156 1195 187 182-192 3/3
7.50 1:02:07 3:59 7:57 144 138-151 1145 185 178-190 3/10
8.00 1:06:01 3:54 7:48 145 140-150 1131 186 178-190 3/8
8.50 1:10:24 4:23 +28 8:46 146 134-154 1280 186 176-192 8/7
9.00 1:14:24 4:00 8:00 144 134-154 1152 186 182-190 7/10
9.50 1:18:24 4:00 8:00 150 136-156 1200 187 180-192 12/12
10.00 1:22:24 4:00 8:00 151 144-157 1209 187 182-194 11/7
10.50 1:26:36 4:12 +16 8:25 147 143-152 1236 187 182-194 8/12
11.00 1:30:39 4:03 8:06 153 145-157 1239 188 178-192 11/5
11.50 1:34:31 3:52 7:44 150 143-157 1159 186 180-190 8/15
12.00 1:38:32 4:01 8:02 152 143-160 1221 186 178-192 15/19
12.16 1:39:45 1:13 7:43 153 149-156 1181 183 176-188 0/6

Heart

145/163max
  • Show Beats/Mile

Elevation

Asc 225m, Range 53m, Flat prediction 1:35:36
Elevation Graph
Biggest Climbs (m) Min/mi
53 2.5% 8:22
18 1.8% 8:07
16 1.6% 8:38
11 1.1% 8:03
10 1.9% 10:54
See your biggest climbs

Cadence

186 (194 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.3 185 12.2 1:38:02 8:12
Walk 0.0 0 0 0 NAN:00:00
Pause 1.7 - - 1:43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:30 47.43% More
800m 3:48 7:38 51.66% More
1km 4:47 7:42 53.38% More
Mile 7:49 7:49 55.71% More
5k 24:54 8:01 61.14% More
5 miles 40:18 8:04 61.60% More
10k 49:57 8:02 62.21% More
10 miles 1:21:15 8:08 62.84% More

Predictions

Dist Time Per Mile WAVA
1M 6:56 6:56 62.84
5km 23:04 7:25 66.00
5M 38:13 7:39 64.96
10km 48:07 7:45 64.58
10M 1:19:40 7:58 64.09
Half 1:46:04 8:06 62.77
20M 2:46:06 8:18 62.89
Mara 3:41:08 8:26 62.44
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