Mon 6th May 2019 at 10:00am by K5 Gus

Run > Medium Long Run

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Time
1:28:10
Miles
11.53
Min/mi
7:39
Pacing
87%
WAVA
66.99
Stride(cm)
115
Cals
1128
Cadence
183
BPM
160
%MHR
85
B/mi
1222
Asc(m)
235
Hillscore
15
Surface
Road

Notes & Comments

New course record by 4 minutes !
Went out meaning to just do an out'n'back 5 or 6, felt ok so thought I'd do 8, by time I got to 4 mile point and still feeling good thought I might as well do the whole loop.

Split Summary
===
1) 1m - 8:30(8:30/m) 137/164bpm 90cal 7.06/7.91mph
2) 1m - 8:17(8:17/m) 157/170bpm 108cal 7.24/8.1mph
3) 1m - 7:43(7:43/m) 148/157bpm 92cal 7.78/9.35mph
4) 1m - 7:42(7:42/m) 154/164bpm 97cal 7.79/8.79mph
5) 1m - 7:30(7:30/m) 159/166bpm 97cal 8.01/9.64mph
6) 1m - 8:41(8:41/m) 164/174bpm 118cal 6.91/8.64mph
7) 1m - 7:52(7:52/m) 168/174bpm 110cal 7.62/8.41mph
8) 1m - 7:29(7:29/m) 170/174bpm 106cal 8.02/9.73mph
9) 1m - 6:46(6:46/m) 167/171bpm 91cal 8.87/9.77mph
10) 1m - 7:04(7:04/m) 165/170bpm 85cal 8.49/9.39mph
11) 1m - 6:40(6:40/m) 168/170bpm 88cal 9.01/9.41mph
12) 0.53m - 3:58(7:29/m) 168/173bpm 46cal 8.01/10.48mph

8:30 8:17 7:43 7:42 7:30 8:41 7:52 7:29 6:46 7:04 6:40 3:58

Pin Map

0mi in 0

Pace

23%

41%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:23	4:23	8:46	114 70-159	999	178 102-186	8/9
1.00	8:30	4:07	8:15	162 159-164	1336	178 174-184	3/7
1.50	12:35	4:05	8:09	166 157-170	1354	180 176-188	14/3
2.00	16:48	4:13	8:26	148 142-157	1247	180 176-186	18/7
2.50	20:45	3:57	7:54	147 141-152	1162	181 176-188	5/8
3.00	24:30	3:45	7:31	149 140-157	1119	182 178-188	5/7
3.50	28:23	3:53	7:46	153 150-158	1188	182 178-186	5/8
4.00	32:12	3:49	7:39	155 147-164	1185	182 176-188	7/10
4.50	36:04	3:52	7:44	157 147-166	1213	183 178-190	12/6
5.00	39:42	3:38	7:16	160 156-166	1162	184 178-188	8/17
5.50	43:41	3:59 +8	7:59	163 159-169	1301	184 172-190	5/5
6.00	48:30	4:49	9:38	166 160-174	1598	179 164-186	48/0
6.50	52:28	3:58	7:56	169 160-174	1340	184 178-190	11/2
7.00	56:35	4:07 +13	8:14	168 163-172	1382	186 176-192	16/5
7.50	1:00:36	4:01 +8	8:02	171 166-174	1373	185 90-190	24/3
8.00	1:04:12	3:36	7:12	169 160-171	1218	187 182-194	5/6
8.50	1:07:34	3:22	6:44	166 164-169	1119	187 184-190	2/21
9.00	1:10:58	3:24	6:48	168 166-171	1142	189 184-196	2/16
9.50	1:14:36	3:38	7:17	167 164-170	1215	187 184-192	4/19
10.00	1:18:20	3:44 +18	7:27	162 152-169	1208	187 182-190	2/19
10.50	1:21:40	3:20	6:41	167 164-170	1116	188 186-190	1/18
11.00	1:24:59	3:19	6:38	168 165-170	1115	188 184-192	1/16
11.50	1:28:42	3:43	7:25	168 165-172	1246	186 174-194	9/16
11.53	1:28:58	16	9:24	172 172-173	1616	182 178-184	3/0

Heart

160/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 235m, Range 123m, Flat prediction 1:25:02

Elevation Graph

Biggest Climbs (m)	Min/mi
102 2.6%	8:22
16 3.3%	8:06
14 3.3%	8:12
14 3.9%	8:39
See your biggest climbs

Cadence

183 (196 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	183	11.5	1:28:04	7:43
Walk	0.1	94	0	6	11:19
Still	0.0	-	-	1	-
Pause	0.9	-	-	47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:24	53.31%	More
800m	3:16	6:34	61.43%	More
1km	4:06	6:36	63.72%	More
Mile	6:36	6:36	67.17%	More
5k	21:28	6:55	70.29%	More
5 miles	36:01	7:12	68.31%	More
10k	46:33	7:29	66.06%	More
10 miles	1:15:57	7:36	66.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:44	5:44	77.30
5km	20:22	6:33	74.09
5M	34:39	6:56	71.01
10km	44:11	7:07	69.59
10M	1:15:12	7:31	67.63
Half	1:41:41	7:46	65.70
20M	2:43:10	8:10	64.88
Mara	3:40:39	8:25	63.98

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