Sun 28th Jul 2019 at 5:00pm by Tia

Run > Long Run

  • warm
  • Time
    3:08:50
  • Miles
    17.06
  • Min/mi
    11:04
  • Pacing
    66%
  • WAVA
    47.96
  • Stride(cm)
    78
  • Cals
    1299
  • Cadence
    188
  • BPM
    150
  • %MHR
    87.7
  • B/mi
    1659
  • Asc(m)
    257
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

2nd attempt after dodgy belly in morning 2nd half accompanied by Jon on bike
Split Summary
===
1) 1m - 11:12(11:12/m) 152/190bpm 87cal 5.36/5.89mph
2) 1m - 10:43(10:43/m) 147/156bpm 80cal 5.6/6.03mph
3) 1m - 10:56(10:56/m) 147/155bpm 81cal 5.49/6.57mph
4) 1m - 11:05(11:05/m) 150/158bpm 83cal 5.42/5.76mph
5) 1m - 10:58(10:58/m) 147/157bpm 77cal 5.47/5.68mph
6) 1m - 11:24(11:24/m) 144/153bpm 73cal 5.26/5.63mph
7) 1m - 10:53(10:53/m) 146/154bpm 70cal 5.51/5.89mph
8) 1m - 10:50(10:50/m) 146/150bpm 67cal 5.54/5.78mph
9) 1m - 11:11(11:11/m) 149/156bpm 73cal 5.37/6.01mph
10) 1m - 11:04(11:04/m) 152/163bpm 76cal 5.42/5.72mph
11) 1m - 11:27(11:27/m) 152/156bpm 78cal 5.24/5.68mph
12) 1m - 11:06(11:06/m) 158/164bpm 86cal 5.41/5.89mph
13) 1m - 11:28(11:28/m) 153/162bpm 78cal 5.23/6.12mph
14) 1m - 11:05(11:05/m) 147/158bpm 56cal 5.41/5.82mph
15) 1m - 10:46(10:46/m) 151/161bpm 68cal 5.57/6.12mph
16) 1m - 11:26(11:26/m) 154/161bpm 80cal 5.25/5.78mph
17) 1m - 10:41(10:41/m) 158/163bpm 82cal 5.62/6.12mph
18) 0.06m - 37(11:03/m) 160/161bpm 4cal 5.43/5.7mph
11:12 10:43 10:56 11:05 10:58 11:24 10:53 10:50 11:11 11:04 11:27 11:06 11:28 11:05 10:46 11:26 10:41 37

Pace

25% 67% 7% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:43 5:43 11:26 140 83-159 1601 182 120-192 10/5
1.00 11:11 5:28 10:56 162 142-190 1772 187 184-194 5/2
1.50 16:34 5:23 10:46 144 138-155 1551 188 184-192 1/16
2.00 21:54 5:19 10:39 149 144-154 1587 190 186-194 4/3
2.50 27:27 5:33 +7 11:06 148 143-153 1642 187 118-194 2/6
3.00 35:07 7:40 +2:10 15:20 146 137-155 2239 182 118-192 9/3
3.50 40:46 5:39 +3 11:18 150 141-155 1696 186 174-190 9/13
4.00 46:15 5:29 10:58 151 144-158 1657 189 184-194 10/5
4.50 51:45 5:30 11:00 146 136-153 1606 189 182-192 6/5
5.00 57:13 5:28 10:56 148 135-157 1617 189 186-192 11/2
5.50 1:03:10 5:57 11:54 142 129-150 1690 179 130-194 4/5
6.00 1:08:37 5:27 10:54 146 139-152 1592 191 188-194 8/3
6.50 1:14:09 5:32 +4 11:04 149 144-153 1650 190 118-196 2/5
7.00 1:20:15 6:06 +41 12:11 143 130-147 1742 189 118-196 3/8
7.50 1:25:40 5:26 10:51 145 141-150 1574 192 186-196 4/8
8.00 1:31:22 5:41 +17 11:23 146 141-150 1662 188 118-198 3/6
8.50 1:37:43 6:22 +38 12:43 146 133-151 1857 185 118-196 8/3
9.00 1:43:11 5:27 10:55 151 140-155 1647 191 186-194 8/6
9.50 1:49:32 6:21 +54 12:42 153 128-159 1944 189 118-194 9/4
10.00 1:56:36 7:04 +1:28 14:08 148 125-162 2091 186 118-196 12/11
10.50 2:02:11 5:36 11:11 150 139-154 1679 190 184-196 9/2
11.00 2:08:03 5:52 11:44 153 148-155 1795 190 124-194 19/9
11.50 2:13:33 5:30 11:00 157 154-159 1727 193 186-196 5/11
12.00 2:19:10 5:36 11:13 159 157-163 1783 193 172-198 15/3
12.50 2:25:19 6:09 +7 12:19 152 134-161 1871 182 126-198 6/7
13.00 2:30:51 5:32 +8 11:04 154 148-160 1705 193 188-202 6/11
13.50 2:39:52 9:01 +3:30 18:02 148 138-158 2669 190 118-196 5/16
14.00 2:45:27 5:35 11:09 146 141-149 1629 191 186-194 9/27
14.50 2:50:55 5:28 +11 10:57 152 148-157 1664 191 122-198 3/8
15.00 2:58:29 7:34 +2:05 15:09 149 131-161 2256 187 118-198 8/8
15.50 3:04:47 6:17 +25 12:34 153 146-157 1924 187 118-194 7/7
16.00 3:10:21 5:34 11:09 156 150-161 1739 191 188-196 5/5
16.50 3:15:42 5:21 10:42 157 156-160 1680 192 186-198 4/5
17.00 3:21:02 5:20 10:40 159 157-162 1697 191 118-202 4/3
17.06 3:21:39 37 11:07 160 159-161 1779 193 192-194 0/0

Heart

150/190max
  • Show Beats/Mile

Elevation

Asc 257m, Range 51m, Flat prediction 3:03:55
Elevation Graph
Biggest Climbs (m) Min/mi
22 5.0% 11:41
20 2.3% 11:20
14 3.0% 21:27
12 2.3% 13:49
10 1.4% 11:18
See your biggest climbs

Cadence

188 (202 max) Stride Length: 78cm Run: 96.1% Walk: 3.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:32 10:12 35.97% More
800m 5:13 10:29 38.58% More
1km 6:34 10:34 39.87% More
Mile 10:40 10:40 41.71% More
5k 34:29 11:06 45.08% More
5 miles 56:04 11:13 45.25% More
10k 1:10:13 11:18 45.24% More
10 miles 1:55:35 11:34 45.17% More
Half 2:31:51 11:36 45.15% More

Predictions

Dist Time Per Mile WAVA
1M 7:51 7:51 56.69
5km 27:58 9:00 55.59
5M 47:41 9:32 53.21
10km 1:00:51 9:48 52.20
10M 1:43:44 10:22 50.33
Half 2:20:26 10:43 48.49
20M 3:45:41 11:17 47.36
Mara 5:05:30 11:40 46.25

Bespoke Fields

TOTM Day4
Notes
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