Wed 7th Aug 2019 at 7:00pm by Badger
Run > Long Run
-
Time
2:06:15
-
Miles
12.38
-
Min/mi
10:12
-
Pacing
76%
-
WAVA
50.36
-
Stride(cm)
93
-
Cals
1115
-
Cadence
170
-
BPM
149
-
%MHR
74.8
-
B/mi
1518
-
Asc(m)
91
-
Surface
Mixed
Notes & Comments
1 comments
Knee silent bar the odd twinge post 10 miles, so rehabbing nicely. Slowed down a lot about that point, but it wasn’t the knee, it was tiredness. Training has been very patchy of late, not that many long runs other than actual marathons and ultras. Running to the pub is going to be interesting!
Split Summary
===
1) 1m - 9:47(9:47/m) 134/144bpm 81cal 6.13/7.93mph
2) 1m - 9:55(9:55/m) 143/148bpm 93cal 6.05/7.03mph
3) 1m - 9:49(9:49/m) 144/151bpm 93cal 6.11/7.2mph
4) 1m - 10:13(10:13/m) 152/158bpm 108cal 5.87/7.56mph
5) 1m - 9:49(9:49/m) 152/159bpm 100cal 6.11/8.04mph
6) 1m - 9:33(9:33/m) 152/159bpm 94cal 6.28/6.99mph
7) 1m - 10:00(10:00/m) 153/162bpm 96cal 6/7.41mph
8) 1m - 9:38(9:38/m) 149/157bpm 78cal 6.23/7.24mph
9) 1m - 10:06(10:06/m) 152/159bpm 87cal 5.94/7.01mph
10) 1m - 11:27(11:27/m) 146/154bpm 67cal 5.24/7.22mph
11) 1m - 11:04(11:04/m) 148/156bpm 75cal 5.42/6.7mph
12) 1m - 10:51(10:51/m) 156/161bpm 101cal 5.53/6.35mph
13) 0.38m - 4:02(10:42/m) 159/162bpm 42cal 5.61/6.41mph
9:47 9:55 9:49 10:13 9:49 9:33 10:00 9:38 10:06 11:27 11:04 10:51 4:02
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:51 |
4:51 |
9:41 |
128 64-143 |
1239 |
170 156-178 |
1/7 |
1.00 |
9:46 |
4:55 |
9:51 |
139 129-144 |
1368 |
170 166-178 |
2/2 |
1.50 |
14:47 |
5:01 |
10:02 |
141 136-147 |
1416 |
167 104-176 |
3/2 |
2.00 |
19:46 |
4:59 +5
|
9:58 |
144 141-148 |
1435 |
171 166-178 |
7/3 |
2.50 |
24:53 |
5:07 +5
|
10:14 |
143 138-148 |
1463 |
170 154-174 |
2/4 |
3.00 |
29:41 |
4:48 |
9:36 |
145 132-151 |
1392 |
170 122-242 |
1/7 |
3.50 |
34:34 |
4:53 |
9:46 |
153 148-158 |
1495 |
173 168-178 |
5/2 |
4.00 |
40:02 |
5:28 +7
|
10:55 |
151 141-155 |
1649 |
169 38-180 |
4/5 |
4.50 |
44:50 |
4:48 |
9:35 |
151 140-156 |
1448 |
172 148-186 |
5/7 |
5.00 |
49:51 |
5:01 |
10:02 |
153 142-159 |
1536 |
168 116-180 |
2/5 |
5.50 |
55:43 |
5:53 +1:09
|
11:45 |
150 131-158 |
1763 |
172 38-182 |
6/3 |
6.00 |
1:00:34 |
4:50 |
9:41 |
155 150-159 |
1501 |
173 164-178 |
1/4 |
6.50 |
1:06:04 |
5:30 +38
|
11:00 |
155 138-162 |
1705 |
172 108-180 |
6/1 |
7.00 |
1:11:40 |
5:36 +29
|
11:12 |
152 141-159 |
1702 |
166 112-178 |
6/2 |
7.50 |
1:16:36 |
4:57 +16
|
9:53 |
148 142-153 |
1463 |
174 170-178 |
4/8 |
8.00 |
1:21:57 |
5:20 +23
|
10:41 |
150 145-157 |
1602 |
172 164-180 |
1/4 |
8.50 |
1:27:00 |
5:03 |
10:06 |
152 149-155 |
1534 |
170 168-176 |
5/1 |
9.00 |
1:32:03 |
5:03 |
10:06 |
152 148-159 |
1535 |
170 168-176 |
1/4 |
9.50 |
1:37:26 |
5:23 |
10:47 |
147 136-154 |
1584 |
167 104-174 |
2/2 |
10.00 |
1:43:50 |
6:24 +20
|
12:48 |
145 128-154 |
1856 |
157 120-176 |
3/3 |
10.50 |
1:50:57 |
7:07 +1:15
|
14:14 |
148 128-154 |
2106 |
169 94-178 |
7/1 |
11.00 |
1:56:09 |
5:12 |
10:24 |
149 131-156 |
1549 |
172 154-178 |
3/4 |
11.50 |
2:01:37 |
5:28 |
10:57 |
155 148-160 |
1697 |
169 96-174 |
2/4 |
12.00 |
2:06:59 |
5:22 |
10:44 |
157 149-161 |
1686 |
170 144-176 |
4/2 |
12.38 |
2:11:01 |
4:02 |
10:43 |
159 155-162 |
1704 |
170 168-176 |
2/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.6 |
171 |
12.1 |
2:00:57 |
10:20 |
Walk |
3.7 |
120 |
0.2 |
5:01 |
21:00 |
Still |
0.4 |
- |
- |
36 |
- |
Pause |
3.3 |
- |
- |
4:27 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:30 |
40.12% |
More |
800m |
4:31 |
9:06 |
44.32% |
More |
1km |
5:42 |
9:11 |
45.75% |
More |
Mile |
9:17 |
9:17 |
47.76% |
More |
5k |
30:39 |
9:52 |
49.23% |
More |
5 miles |
49:49 |
9:58 |
49.39% |
More |
10k |
1:02:30 |
10:04 |
49.19% |
More |
10 miles |
1:43:49 |
10:23 |
48.99% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
65.82 |
5km |
25:13 |
8:07 |
59.84 |
5M |
43:54 |
8:47 |
56.05 |
10km |
56:33 |
9:06 |
54.37 |
10M |
1:38:27 |
9:51 |
51.66 |
Half |
2:14:51 |
10:18 |
49.54 |
20M |
3:40:45 |
11:02 |
47.96 |
Mara |
5:02:21 |
11:32 |
46.69 |
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Looks like a good run to me. Well done for going after work.