Sun 4th Aug 2019 at 6:00am by ascoey

Run > Medium Long Run

  • Time
    2:00:07
  • Miles
    11.41
  • Min/mi
    10:32
  • Pacing
    93%
  • WAVA
    45.74
  • Stride(cm)
    94
  • Cals
    1512
  • Cadence
    163
  • BPM
    118
  • %MHR
    69.8
  • B/mi
    1242
  • Asc(m)
    204
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

P&D programme has 12 miles for week 1. Happy with this and could have gone on but drowning in sweat!

A really good steady pace and 60-90 seconds slower than target marathon pace.

Calves are tight and left one was a little tingly during the run. Worth watching out for and upping the rolling. Next run is Tuesday - 8 miles with 8x100 metre strides.

Split Summary
===
1) 11.41m - 2:00:07(10:32/m) 118/137bpm 1512cal 5.7/6.43mph
2:00:07

Pace

8% 49% 31% 11% 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 5:39 5:39 +16 11:17 107 58-136 1208 159 118-168 18/0
1.00 10:48 5:10 10:20 111 104-120 1146 162 158-174 2/14
1.50 16:02 5:13 10:26 112 104-119 1169 162 158-168 7/10
2.00 21:21 5:19 10:39 115 105-123 1224 162 156-174 12/11
2.50 26:33 5:12 10:24 109 106-114 1134 161 156-168 1/25
3.00 31:48 5:16 10:31 115 110-119 1209 163 158-172 5/9
3.50 37:12 5:23 10:47 113 108-119 1218 162 156-170 6/16
4.00 42:25 5:13 10:26 115 112-118 1200 163 158-172 2/5
4.50 47:47 5:22 +7 10:45 116 110-121 1247 164 158-174 5/4
5.00 53:06 5:19 10:38 117 113-121 1244 162 158-172 6/7
5.50 58:59 5:53 +26 11:45 121 110-128 1422 162 158-170 17/1
6.00 1:04:07 5:08 10:17 118 109-128 1213 165 160-174 8/15
6.50 1:09:19 5:12 10:24 121 118-124 1258 164 160-174 15/4
7.00 1:14:28 5:08 10:17 116 108-120 1193 164 160-172 2/17
7.50 1:19:36 5:08 10:17 119 115-123 1224 164 160-174 6/5
8.00 1:24:54 5:18 10:36 121 115-125 1282 164 160-172 10/4
8.50 1:30:15 5:21 10:42 122 114-128 1306 164 160-172 12/16
9.00 1:35:29 5:14 10:28 119 114-122 1246 164 160-172 2/10
9.50 1:41:04 5:35 +15 11:10 122 116-127 1362 163 122-172 12/1
10.00 1:46:30 5:26 10:53 127 124-129 1382 164 160-172 17/0
10.50 1:51:46 5:15 10:31 128 121-134 1346 166 160-174 15/12
11.00 1:57:00 5:15 10:30 130 125-134 1365 165 160-174 15/2
11.41 2:01:11 4:11 10:11 124 121-126 1263 166 162-174 2/8

Heart

118/136max
  • Show Beats/Mile

Elevation

Asc 204m, Range 62m, Flat prediction 1:57:40
Elevation Graph
Biggest Climbs (m) Min/mi
43 2.0% 10:58
22 2.0% 11:25
21 3.0% 11:22
16 2.4% 10:39
14 2.8% 11:01
12 4.0% 10:14
See your biggest climbs

Cadence

163 (174 max) Stride Length: 94cm Run: 99.7% Walk: 0.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:24 9:39 33.70% More
800m 4:57 9:57 38.15% More
1km 6:16 10:06 39.24% More
Mile 10:11 10:11 41.21% More
5k 32:21 10:25 44.11% More
5 miles 52:38 10:32 44.10% More
10k 1:05:25 10:32 44.30% More
10 miles 1:45:16 10:32 45.47% More

Predictions

Dist Time Per Mile WAVA
1M 8:23 8:23 50.03
5km 28:57 9:19 49.29
5M 48:43 9:45 47.65
10km 1:01:47 9:57 46.90
10M 1:43:59 10:24 46.04
Half 2:19:42 10:40 44.98
20M 3:41:56 11:06 44.86
Mara 4:58:11 11:23 44.52

Bespoke Fields

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