Fri 22nd Mar 2019 at 6:00am by ascoey

Run > Medium Long Run

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Time
1:38:04
Miles
9.15
Min/mi
10:43
Pacing
90%
WAVA
44.10
Stride(cm)
91
Cals
1466
Cadence
165
BPM
128
%MHR
75.6
B/mi
1369
Asc(m)
158
Hillscore
6
Surface
Road

Notes & Comments

The run to Reading didn’t come off but for head rather than body reasons. Could have churned out enough miles physically, still not a bad effort.

A plod and I can’t make my mind up if it’s a good route as there are a lot of busy roads to cross.

Split Summary
===
1) 9.15m - 1:38:04(10:43/m) 128/144bpm 1466cal 5.6/6.66mph

1:38:04

Pace

18%

47%

24%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:37	2:37	10:27	97 55-118	1014	162 120-174	0/12
0.50	5:19	2:42	10:48	121 107-139	1307	162 158-170	2/5
0.75	7:51	2:32	10:10	125 112-140	1270	161 156-168	4/10
1.00	10:29	2:38	10:31	123 113-131	1293	162 160-172	5/2
1.25	13:01	2:32	10:08	124 120-131	1257	163 158-170	5/5
1.50	15:33	2:32	10:08	118 114-120	1196	163 158-172	0/12
1.75	18:13	2:40	10:41	120 116-123	1282	163 160-170	0/5
2.00	20:52	2:39	10:37	123 118-126	1305	163 160-170	2/3
2.25	23:32	2:40	10:39	125 122-127	1331	164 158-174	2/3
2.50	26:22	2:50	11:21	129 122-134	1465	163 160-168	9/1
2.75	28:59	2:37	10:28	128 125-131	1339	165 162-174	5/4
3.00	31:38	2:38	10:33	129 127-131	1362	163 148-172	2/2
3.25	34:12	2:34	10:16	125 120-128	1283	163 160-170	0/11
3.50	36:48	2:36	10:24	123 117-130	1279	164 160-170	1/9
3.75	39:31	2:44	10:55	133 130-135	1451	163 158-170	7/0
4.00	42:13	2:42	10:49	126 122-132	1363	164 158-172	1/10
4.25	44:46	2:33	10:10	128 124-133	1302	165 162-170	2/4
4.50	47:31	2:45	11:00	132 129-136	1451	165 162-174	7/1
4.75	50:15	2:44	10:55	136 134-138	1484	165 162-172	7/0
5.00	53:09	2:54 +4	11:38	139 136-143	1617	165 160-170	14/0
5.25	55:50	2:41	10:42	139 137-142	1488	167 162-174	6/1
5.50	58:32	2:42	10:47	134 130-137	1445	166 162-168	1/3
5.75	1:01:18	2:47	11:07	138 134-144	1534	165 162-170	9/1
6.00	1:04:34	3:15 +38	13:02	126 118-132	1642	164 114-176	1/12
6.25	1:07:14	2:41	10:43	126 112-135	1350	167 162-174	2/7
6.50	1:09:52	2:37	10:29	133 129-137	1395	166 156-174	1/5
6.75	1:12:23	2:31	10:06	131 127-133	1323	167 164-172	0/7
7.00	1:15:09	2:46 +10	11:04	133 128-139	1472	171 162-240	1/4
7.25	1:17:47	2:38	10:33	135 130-139	1425	167 164-172	4/1
7.50	1:20:35	2:47	11:09	137 129-142	1528	166 160-174	7/2
7.75	1:23:23	2:48	11:12	117 80-141	1311	165 160-174	12/2
8.00	1:26:02	2:39	10:35	133 125-144	1408	166 160-176	2/9
8.25	1:28:50	2:48	11:13	129 123-133	1447	166 158-172	5/3
8.50	1:31:39	2:49	11:17	136 128-143	1534	166 162-170	10/2
8.75	1:34:31	2:52	11:27	133 125-137	1523	165 162-172	3/6
9.00	1:37:13	2:42	10:48	129 120-133	1393	166 162-174	2/3
9.15	1:38:57	1:44	11:51	131 128-135	1553	164 162-166	7/1

Heart

128/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 158m, Range 52m, Flat prediction 1:37:27

Elevation Graph

Biggest Climbs (m)	Min/mi
38 2.0%	11:02
12 3.4%	10:39
10 2.0%	11:08
See your biggest climbs

Cadence

165 (240 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	164	9.1	1:37:58	10:49
Walk	0.1	117	0	7	13:19
Pause	0.9	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:51	32.78%	More
800m	4:59	10:01	37.56%	More
1km	6:19	10:10	38.65%	More
Mile	10:09	10:09	41.03%	More
5k	32:37	10:30	43.40%	More
5 miles	53:09	10:38	43.32%	More
10k	1:06:37	10:43	43.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	47.85
5km	30:05	9:41	47.06
5M	50:38	10:08	45.48
10km	1:04:13	10:20	44.75
10M	1:48:04	10:48	43.93
Half	2:25:12	11:05	42.91
20M	3:50:40	11:32	42.80
Mara	5:09:55	11:50	42.48

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