Sun 14th Apr 2019 at 9:00am by Old Man

Run > Long Run

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Time
1:54:26
Miles
10.51
Min/mi
10:53
Pacing
77%
WAVA
49.01
Stride(cm)
89
Cals
1553
Cadence
166
BPM
139
%MHR
78.3
B/mi
1518
Asc(m)
108
Hillscore
1
Surface
Road

Notes & Comments

Longest run since PGER 2018 😱. Thought I better start training for Bucharest in 4 weeks!!

Ran from T/W golf course and cris-crossed with the P'Boro marathon. Started with the Sunday group but really needed a Tarmac route so went solo from Milton Ferry Bridge

Then ran round Ferry Meadows, Rowing Lake, Netherton, Bretton, part of the old Charity six then back to the car park

Very enjoyable and felt fine 👍

Split Summary
===
1) 1m - 10:44(10:44/m) 130/149bpm 140cal 5.59/6.78mph
2) 1m - 10:22(10:22/m) 137/145bpm 143cal 5.79/6.64mph
3) 1m - 10:48(10:48/m) 138/145bpm 149cal 5.56/6.14mph
4) 1m - 10:57(10:57/m) 138/145bpm 150cal 5.48/6.05mph
5) 1m - 10:57(10:57/m) 137/149bpm 147cal 5.48/6.1mph
6) 1m - 11:08(11:08/m) 139/159bpm 151cal 5.39/5.8mph
7) 1m - 11:04(11:04/m) 140/155bpm 151cal 5.42/5.78mph
8) 1m - 10:46(10:46/m) 141/150bpm 145cal 5.57/5.91mph
9) 1m - 11:16(11:16/m) 143/170bpm 152cal 5.32/5.82mph
10) 1m - 10:58(10:58/m) 143/160bpm 147cal 5.47/6.41mph
11) 0.51m - 5:26(10:42/m) 147/175bpm 78cal 5.61/6.03mph

10:44 10:22 10:48 10:57 10:57 11:08 11:04 10:46 11:16 10:58 5:26

Pin Map

0mi in 0

Pace

37%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:32	5:32	11:04	118 70-133	1306	165 124-174	11/12
1.00	10:44	5:12	10:23	137 129-149	1424	169 162-178	8/8
1.50	18:06	7:23 +2:17	14:45	137 125-144	2022	168 118-174	2/10
2.00	23:23	5:16	10:32	136 130-140	1433	170 164-172	3/3
2.50	28:47	5:24	10:49	139 136-145	1503	167 162-170	10/3
3.00	34:28	5:41 +18	11:23	136 125-143	1548	165 122-170	3/6
3.50	39:55	5:27	10:54	139 134-143	1515	167 154-170	1/4
4.00	45:25	5:30	11:00	137 135-140	1507	166 162-172	3/5
4.50	50:48	5:23	10:46	139 134-148	1497	166 162-170	6/6
5.00	56:22	5:34	11:07	136 129-140	1512	165 162-170	5/4
5.50	1:02:08	5:45 +7	11:31	137 129-141	1577	164 118-168	9/2
6.00	1:07:37	5:29	10:58	143 137-159	1569	166 160-172	6/1
6.50	1:13:08	5:31	11:03	140 135-144	1547	166 162-170	6/3
7.00	1:18:40	5:32	11:04	142 137-154	1572	164 156-168	3/2
7.50	1:24:03	5:23	10:46	142 139-147	1528	167 164-170	2/3
8.00	1:29:26	5:23	10:47	141 137-150	1520	165 148-170	3/3
8.50	1:35:03	5:37	11:14	146 133-170	1639	165 160-170	7/7
9.00	1:40:43	5:40	11:19	142 139-145	1607	164 158-168	4/12
9.50	1:46:00	5:17	10:34	143 135-152	1511	168 166-170	1/6
10.00	1:51:41	5:41	11:22	144 140-160	1637	165 160-170	6/3
10.50	1:57:03	5:22	10:44	151 140-175	1620	167 160-170	5/3
10.51	1:57:08	5	10:58	142 142-142	1558	166 166-166	0/0

Heart

139/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 108m, Range 25m, Flat prediction 1:54:10

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.5%	11:25
See your biggest climbs

Cadence

166 (178 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	166	10.5	1:54:14	11:07
Walk	0.4	121	0	30	34:10
Pause	2.0	-	-	2:24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:53	35.67%	More
800m	5:02	10:07	41.49%	More
1km	6:22	10:15	42.71%	More
Mile	10:28	10:28	44.13%	More
5k	33:34	10:48	46.88%	More
5 miles	54:41	10:56	47.00%	More
10k	1:07:59	10:56	47.29%	More
10 miles	1:51:21	11:08	47.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	54.98
5km	29:35	9:31	53.19
5M	50:10	10:02	51.24
10km	1:03:51	10:17	50.36
10M	1:48:17	10:50	49.16
Half	2:26:08	11:09	47.88
20M	3:53:44	11:41	47.44
Mara	5:15:25	12:02	46.87

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