Sun 26th May 2019 at 6:00am by Rrunner

Run > Long Run
  • Amazing
  • heavy rain
  • Time
    1:22:31
  • Miles
    10.10
  • Min/mi
    8:10
  • Pacing
    94.2%
  • WAVA
    55.37
  • Stride(cm)
    122
  • Cals
    950
  • Cadence
    162
  • BPM
    143
  • %MHR
    77.5
  • B/mi
    1172
  • Asc(m)
    153
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Long run with no plan. Just went out to run. Aimed to do about 10 miles and did it on the nose some how. Ran some places I've not been to for years and I remember why. The run from Middleton Junction to Moston down Greengate is dire!

Split Summary
===
1) 1km - 5:22(5:22/km) 133/140bpm 62cal 11.17/13.07kmph
2) 1km - 5:19(5:19/km) 140/146bpm 67cal 11.3/11.56kmph
3) 1km - 5:09(5:09/km) 143/150bpm 65cal 11.65/11.92kmph
4) 1km - 5:20(5:20/km) 145/152bpm 69cal 11.26/11.76kmph
5) 1km - 5:19(5:19/km) 153/158bpm 72cal 11.3/11.59kmph
6) 1km - 5:15(5:15/km) 148/156bpm 67cal 11.42/13.71kmph
7) 1km - 4:42(4:42/km) 142/152bpm 53cal 12.75/13.98kmph
8) 1km - 4:47(4:47/km) 138/141bpm 48cal 12.52/13.4kmph
9) 1km - 4:55(4:55/km) 141/143bpm 54cal 12.22/12.43kmph
10) 1km - 5:00(5:00/km) 144/165bpm 56cal 11.98/12.26kmph
11) 1km - 5:02(5:02/km) 142/147bpm 54cal 11.92/12.73kmph
12) 1km - 5:01(5:01/km) 145/156bpm 57cal 11.98/12.83kmph
13) 1km - 5:07(5:07/km) 153/181bpm 66cal 11.74/12.16kmph
14) 1km - 4:56(4:56/km) 143/147bpm 52cal 12.15/12.36kmph
15) 1km - 5:07(5:07/km) 141/147bpm 47cal 11.74/12.09kmph
16) 1km - 4:59(4:59/km) 143/146bpm 50cal 12.04/12.6kmph
17) 0.25km - 1:11(4:48/km) 143/145bpm 11cal 12.51/12.43kmph
5:22 5:19 5:09 5:20 5:19 5:15 4:42 4:47 4:55 5:00 5:02 5:01 5:07 4:56 5:07 4:59 1:11

Pace

62% 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 4:19 4:19 8:38 128 92-140 1105 166 162-172 8/2
1.00 8:35 4:16 8:32 138 135-143 1179 163 162-166 6/1
1.50 12:50 4:15 8:29 144 140-149 1222 161 158-164 16/0
2.00 16:58 4:08 8:16 141 138-145 1165 161 160-164 5/2
2.50 21:17 4:19 8:38 146 142-151 1261 160 158-162 20/0
3.00 25:34 4:17 8:34 152 147-158 1303 160 158-164 35/0
3.50 29:51 4:17 8:35 149 139-156 1278 159 156-162 12/5
4.00 33:55 4:03 8:06 149 146-155 1208 160 158-164 11/1
4.50 37:34 3:40 7:19 137 133-144 1003 161 158-164 0/46
5.00 41:27 3:53 7:46 139 135-141 1078 162 160-164 0/21
5.50 45:23 3:57 7:53 142 139-143 1119 162 158-166 0/9
6.00 49:28 4:04 8:08 146 137-164 1188 162 160-164 6/7
6.50 53:28 4:01 8:02 140 133-146 1124 162 160-168 2/13
7.00 57:29 4:00 8:01 143 140-147 1146 162 160-164 1/7
7.50 1:01:33 4:04 8:07 148 139-181 1202 161 158-164 7/6
8.00 1:05:39 4:06 8:12 155 144-178 1272 160 158-162 7/2
8.50 1:09:37 3:58 7:56 145 142-151 1149 162 158-164 2/6
9.00 1:13:40 4:03 8:07 142 140-145 1152 162 160-166 1/7
9.50 1:17:49 4:09 8:18 141 137-145 1170 162 160-164 4/6
10.00 1:21:46 3:57 7:55 143 141-146 1131 161 156-164 5/2
10.10 1:22:31 45 7:48 143 142-144 1115 162 160-164 0/1

Heart

143/160max
  • Show Beats/Mile

Elevation

Asc 153m, Range 110m, Flat prediction 1:20:19
Elevation Graph
Biggest Climbs (m) Min/mi
107 1.7% 8:29
14 1.7% 8:13
See your biggest climbs

Cadence

162 (172 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 161 10.1 1:22:31 8:10
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:05 43.68% More
800m 3:38 7:18 48.83% More
1km 4:34 7:21 50.77% More
Mile 7:32 7:32 52.90% More
5k 24:22 7:51 55.53% More
5 miles 39:42 7:56 55.34% More
10k 49:34 7:59 55.27% More
10 miles 1:21:43 8:10 55.35% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 57.70
5km 23:17 7:30 58.12
5M 38:48 7:46 56.62
10km 48:59 7:53 55.93
10M 1:21:38 8:10 55.40
Half 1:49:05 8:20 54.39
20M 2:51:48 8:35 54.73
Mara 3:49:34 8:46 54.61

Bespoke Fields

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Volume (kg)
TE
RPE 6
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