Sun 18th Aug 2019 at 8:00am by Richard-M
Run > Long Run
- rain
- Follow User
- 0 👍
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Time
2:02:37
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Miles 16.18
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Min/mi 7:35
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Pacing
54%
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WAVA
65.81
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Stride(cm)
126
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Cals
1596
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Cadence
168
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BPM
146
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%MHR
85.8
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B/mi 1106
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Asc(m)
302
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Hillscore
22
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Surface
Road
Notes & Comments
Run: Arrows Abingdon training team run Kimpton, Codicote & Wheato' w Terry, Rowland & Halks
15M, w 12 @ MP (or better - last 2-3 @HMP!) - nice in the rain
[GArmin says 16M@ 7:34mm ave. - I would happily take that]
Split Summary
===
1) 1km - 5:36(5:36/km) 125/142bpm 63cal 10.71/12.06kmph
2) 1km - 5:05(5:05/km) 128/134bpm 61cal 11.79/12.81kmph
3) 1km - 5:27(5:27/km) 139/149bpm 71cal 10.99/12.5kmph
4) 1km - 4:43(4:43/km) 136/148bpm 59cal 12.72/13.4kmph
5) 1km - 4:37(4:37/km) 142/146bpm 60cal 12.99/13.71kmph
6) 1km - 4:31(4:31/km) 144/148bpm 60cal 13.27/13.64kmph
7) 1km - 4:37(4:37/km) 142/146bpm 60cal 12.99/13.37kmph
8) 1km - 4:29(4:29/km) 145/147bpm 61cal 13.37/13.67kmph
9) 1km - 4:36(4:36/km) 146/149bpm 63cal 13.03/13.4kmph
10) 1km - 4:34(4:34/km) 146/149bpm 62cal 13.12/14.48kmph
11) 1km - 4:36(4:36/km) 147/152bpm 63cal 13.05/13.5kmph
12) 1km - 4:44(4:44/km) 147/152bpm 65cal 12.68/13.91kmph
13) 1km - 4:51(4:51/km) 152/159bpm 68cal 12.36/13.37kmph
14) 1km - 4:27(4:27/km) 151/155bpm 62cal 13.48/14.31kmph
15) 1km - 4:42(4:42/km) 150/153bpm 64cal 12.75/14.39kmph
16) 1km - 4:51(4:51/km) 147/157bpm 60cal 12.39/14.69kmph
17) 1km - 5:15(5:15/km) 146/160bpm 62cal 11.43/13.18kmph
18) 1km - 4:34(4:34/km) 139/158bpm 41cal 13.15/15.32kmph
19) 1km - 4:37(4:37/km) 147/153bpm 59cal 12.99/14.71kmph
20) 1km - 4:41(4:41/km) 155/163bpm 67cal 12.82/13.57kmph
21) 1km - 4:47(4:47/km) 149/162bpm 58cal 12.56/13.78kmph
22) 1km - 4:29(4:29/km) 150/157bpm 55cal 13.38/14.09kmph
23) 1km - 4:48(4:48/km) 156/162bpm 68cal 12.51/13.37kmph
24) 1km - 4:13(4:13/km) 151/158bpm 52cal 14.2/14.99kmph
25) 1km - 4:20(4:20/km) 160/162bpm 64cal 13.87/15.15kmph
26) 1km - 4:16(4:16/km) 164/167bpm 66cal 14.04/14.44kmph
27) 0.04km - 9(4:09/km) 166/166bpm 2cal 14.45/14.38kmph
15M, w 12 @ MP (or better - last 2-3 @HMP!) - nice in the rain
[GArmin says 16M@ 7:34mm ave. - I would happily take that]
Split Summary
===
1) 1km - 5:36(5:36/km) 125/142bpm 63cal 10.71/12.06kmph
2) 1km - 5:05(5:05/km) 128/134bpm 61cal 11.79/12.81kmph
3) 1km - 5:27(5:27/km) 139/149bpm 71cal 10.99/12.5kmph
4) 1km - 4:43(4:43/km) 136/148bpm 59cal 12.72/13.4kmph
5) 1km - 4:37(4:37/km) 142/146bpm 60cal 12.99/13.71kmph
6) 1km - 4:31(4:31/km) 144/148bpm 60cal 13.27/13.64kmph
7) 1km - 4:37(4:37/km) 142/146bpm 60cal 12.99/13.37kmph
8) 1km - 4:29(4:29/km) 145/147bpm 61cal 13.37/13.67kmph
9) 1km - 4:36(4:36/km) 146/149bpm 63cal 13.03/13.4kmph
10) 1km - 4:34(4:34/km) 146/149bpm 62cal 13.12/14.48kmph
11) 1km - 4:36(4:36/km) 147/152bpm 63cal 13.05/13.5kmph
12) 1km - 4:44(4:44/km) 147/152bpm 65cal 12.68/13.91kmph
13) 1km - 4:51(4:51/km) 152/159bpm 68cal 12.36/13.37kmph
14) 1km - 4:27(4:27/km) 151/155bpm 62cal 13.48/14.31kmph
15) 1km - 4:42(4:42/km) 150/153bpm 64cal 12.75/14.39kmph
16) 1km - 4:51(4:51/km) 147/157bpm 60cal 12.39/14.69kmph
17) 1km - 5:15(5:15/km) 146/160bpm 62cal 11.43/13.18kmph
18) 1km - 4:34(4:34/km) 139/158bpm 41cal 13.15/15.32kmph
19) 1km - 4:37(4:37/km) 147/153bpm 59cal 12.99/14.71kmph
20) 1km - 4:41(4:41/km) 155/163bpm 67cal 12.82/13.57kmph
21) 1km - 4:47(4:47/km) 149/162bpm 58cal 12.56/13.78kmph
22) 1km - 4:29(4:29/km) 150/157bpm 55cal 13.38/14.09kmph
23) 1km - 4:48(4:48/km) 156/162bpm 68cal 12.51/13.37kmph
24) 1km - 4:13(4:13/km) 151/158bpm 52cal 14.2/14.99kmph
25) 1km - 4:20(4:20/km) 160/162bpm 64cal 13.87/15.15kmph
26) 1km - 4:16(4:16/km) 164/167bpm 66cal 14.04/14.44kmph
27) 0.04km - 9(4:09/km) 166/166bpm 2cal 14.45/14.38kmph
5:36 5:05 5:27 4:43 4:37 4:31 4:37 4:29 4:36 4:34 4:36 4:44 4:51 4:27 4:42 4:51 5:15 4:34 4:37 4:41 4:47 4:29 4:48 4:13 4:20 4:16 9
Pin Map |
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Elev0
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Cad.0
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:36 | 4:36 | 9:13 | 125 67-142 | 1151 | 167 98-172 | 23/4 |
1.00 | 8:46 | 4:09 | 8:19 | 127 118-132 | 1056 | 167 162-172 | 4/15 |
1.50 | 12:51 | 4:06 | 8:12 | 128 122-143 | 1049 | 166 162-174 | 8/27 |
2.00 | 17:15 | 4:24 | 8:48 | 146 140-149 | 1284 | 167 164-170 | 36/1 |
2.50 | 20:58 | 3:43 | 7:25 | 134 126-140 | 994 | 166 162-170 | 0/26 |
3.00 | 24:42 | 3:44 | 7:28 | 142 131-146 | 1061 | 168 166-172 | 2/6 |
3.50 | 28:20 | 3:37 | 7:15 | 144 141-148 | 1044 | 167 166-170 | 0/8 |
4.00 | 32:02 | 3:43 | 7:25 | 143 139-146 | 1061 | 167 164-172 | 0/7 |
4.50 | 35:43 | 3:41 | 7:22 | 142 131-145 | 1045 | 168 164-172 | 3/5 |
5.00 | 39:19 | 3:36 | 7:12 | 145 143-147 | 1044 | 167 166-170 | 0/6 |
5.50 | 43:02 | 3:43 | 7:25 | 146 144-149 | 1083 | 167 166-170 | 3/4 |
6.00 | 46:44 | 3:42 | 7:25 | 146 145-148 | 1083 | 168 164-172 | 3/5 |
6.50 | 50:23 | 3:39 | 7:19 | 146 136-149 | 1068 | 168 164-170 | 2/5 |
7.00 | 54:03 | 3:39 | 7:18 | 146 143-152 | 1067 | 168 166-174 | 5/8 |
7.50 | 57:59 | 3:56 | 7:53 | 149 144-155 | 1175 | 168 166-172 | 17/1 |
8.00 | 1:01:50 | 3:51 | 7:42 | 152 137-159 | 1172 | 168 164-172 | 22/12 |
8.50 | 1:05:25 | 3:35 | 7:10 | 151 148-155 | 1082 | 168 166-170 | 13/17 |
9.00 | 1:09:16 | 3:51 | 7:41 | 150 144-154 | 1154 | 168 164-182 | 7/10 |
9.50 | 1:13:00 | 3:44 | 7:28 | 151 145-157 | 1128 | 169 166-186 | 10/7 |
10.00 | 1:16:52 | 3:52 | 7:45 | 144 138-148 | 1115 | 168 164-174 | 5/17 |
10.50 | 1:24:23 | 7:30 +3:11 | 15:01 | 144 94-160 | 2161 | 169 108-178 | 31/4 |
11.00 | 1:28:34 | 4:11 +19 | 8:23 | 141 124-160 | 1182 | 168 112-176 | 9/24 |
11.50 | 1:32:09 | 3:35 | 7:10 | 145 138-152 | 1038 | 169 164-176 | 2/10 |
12.00 | 1:35:51 | 3:42 | 7:24 | 150 142-156 | 1111 | 169 166-172 | 7/5 |
12.50 | 1:40:47 | 4:56 +1:06 | 9:52 | 153 124-163 | 1509 | 170 130-174 | 22/1 |
13.00 | 1:44:35 | 3:48 | 7:36 | 150 134-156 | 1141 | 169 164-172 | 10/8 |
13.50 | 1:48:58 | 4:23 +47 | 8:47 | 152 130-157 | 1335 | 168 132-174 | 4/12 |
14.00 | 1:52:52 | 3:53 | 7:47 | 151 134-156 | 1175 | 170 166-178 | 13/0 |
14.50 | 1:56:25 | 3:33 | 7:07 | 158 155-162 | 1124 | 168 124-178 | 8/5 |
15.00 | 2:00:36 | 4:10 +48 | 8:21 | 150 124-159 | 1251 | 170 124-174 | 1/21 |
15.50 | 2:04:04 | 3:28 | 6:56 | 160 158-162 | 1110 | 169 166-176 | 4/3 |
16.00 | 2:07:36 | 3:32 | 7:05 | 163 159-166 | 1154 | 171 166-178 | 5/2 |
16.18 | 2:08:48 | 1:12 | 6:44 | 166 164-167 | 1117 | 172 166-180 | 2/1 |
Elevation
Asc 302m,
Range 66m, Flat prediction 1:53:23
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
48 6.1% | 8:47 |
41 4.3% | 14:05 |
40 3.2% | 7:41 |
35 2.0% | 8:35 |
23 7.0% | 9:37 |
21 1.7% | 8:31 |
See your biggest climbs |
Cadence
168 (186 max)
Stride Length: 126cm
Run: 99.5%
Walk: 0.5%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:36 | 5:36 | 76.06 |
5km | 19:41 | 6:20 | 73.63 |
5M | 33:22 | 6:40 | 70.71 |
10km | 42:27 | 6:50 | 69.40 |
10M | 1:11:56 | 7:12 | 67.69 |
Half | 1:37:02 | 7:24 | 65.88 |
20M | 2:35:05 | 7:45 | 65.31 |
Mara | 3:29:12 | 7:59 | 64.56 |
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