Sat 12th Oct 2019 at 8:00am by Richard-M
Run > Long Run
- rain
- breezy
-
Time
1:37:37
-
Miles
13.20
-
Min/mi
7:24
-
Pacing
45%
-
WAVA
66.55
-
Stride(cm)
133
-
Cals
1006
-
Cadence
164
-
BPM
148
-
%MHR
86.9
-
B/mi
1092
-
Asc(m)
298
-
Hillscore
21
-
Surface
Road
Notes & Comments
Run - last long ish run over Kimpton hills.
Rainy and a bit breezy but nice temperature
Good pace, the die is cast now more boring as f@*# tapering...
how much tempo pace can I manage next week...?
Split Summary
===
1) 1km - 4:47(4:47/km) 131/140bpm 51cal 12.55/15.08kmph
2) 1km - 4:41(4:41/km) 133/142bpm 47cal 12.8/14.71kmph
3) 1km - 5:10(5:10/km) 146/151bpm 58cal 11.62/14.24kmph
4) 1km - 4:10(4:10/km) 142/150bpm 44cal 14.39/15.55kmph
5) 1km - 4:17(4:17/km) 148/151bpm 49cal 13.99/14.41kmph
6) 1km - 4:12(4:12/km) 151/153bpm 52cal 14.26/14.78kmph
7) 1km - 4:12(4:12/km) 152/154bpm 51cal 14.28/14.48kmph
8) 1km - 5:15(5:15/km) 154/159bpm 62cal 11.44/14.04kmph
9) 1km - 4:34(4:34/km) 152/155bpm 53cal 13.13/13.87kmph
10) 1km - 4:24(4:24/km) 150/153bpm 47cal 13.64/14.54kmph
11) 1km - 4:27(4:27/km) 149/153bpm 42cal 13.48/14.58kmph
12) 1km - 4:30(4:30/km) 148/151bpm 40cal 13.33/14.78kmph
13) 1km - 4:55(4:55/km) 148/155bpm 47cal 12.21/14.81kmph
14) 1km - 4:57(4:57/km) 149/156bpm 48cal 12.11/13.3kmph
15) 1km - 4:20(4:20/km) 143/147bpm 32cal 13.87/15.12kmph
16) 1km - 4:33(4:33/km) 148/151bpm 40cal 13.18/13.94kmph
17) 1km - 4:32(4:32/km) 150/153bpm 43cal 13.25/13.33kmph
18) 1km - 5:07(5:07/km) 150/153bpm 48cal 11.71/13.33kmph
19) 1km - 4:39(4:39/km) 150/153bpm 49cal 12.92/13.87kmph
20) 1km - 4:24(4:24/km) 151/155bpm 48cal 13.65/13.98kmph
21) 1km - 4:34(4:34/km) 153/156bpm 47cal 13.12/14.31kmph
22) 0.25km - 57(3:45/km) 150/151bpm 8cal 16/15.65kmph
4:47 4:41 5:10 4:10 4:17 4:12 4:12 5:15 4:34 4:24 4:27 4:30 4:55 4:57 4:20 4:33 4:32 5:07 4:39 4:24 4:34 57
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
7:41 |
7:41 +3:48
|
15:22 |
130 105-140 |
1997 |
163 158-166 |
23/9 |
1.00 |
11:18 |
3:37 |
7:15 |
134 130-138 |
971 |
162 160-164 |
2/15 |
1.50 |
15:33 |
4:15 |
8:29 |
141 129-149 |
1196 |
165 160-168 |
7/27 |
2.00 |
19:22 |
3:49 |
7:38 |
143 134-151 |
1091 |
164 160-168 |
38/0 |
2.50 |
22:41 |
3:20 |
6:40 |
144 133-150 |
960 |
164 162-166 |
2/27 |
3.00 |
26:10 |
3:29 |
6:57 |
148 147-151 |
1029 |
163 162-166 |
2/7 |
3.50 |
29:31 |
3:21 |
6:42 |
150 147-152 |
1006 |
163 162-164 |
2/9 |
4.00 |
32:53 |
3:22 |
6:45 |
152 150-153 |
1025 |
164 162-166 |
6/12 |
4.50 |
36:39 |
3:45 |
7:31 |
153 151-155 |
1150 |
165 162-170 |
3/6 |
5.00 |
40:45 |
4:06 |
8:12 |
155 147-159 |
1270 |
164 162-168 |
38/2 |
5.50 |
44:23 |
3:38 |
7:17 |
152 150-155 |
1107 |
163 162-168 |
5/2 |
6.00 |
48:03 |
3:40 |
7:19 |
151 146-153 |
1106 |
164 160-170 |
27/16 |
6.50 |
51:47 |
3:44 +12
|
7:29 |
150 146-153 |
1122 |
164 160-168 |
4/24 |
7.00 |
55:19 |
3:32 |
7:04 |
148 142-153 |
1045 |
163 160-170 |
5/14 |
7.50 |
58:58 |
3:39 |
7:19 |
148 139-152 |
1082 |
163 160-168 |
7/21 |
8.00 |
1:02:47 |
3:49 |
7:37 |
147 139-154 |
1120 |
164 160-170 |
7/17 |
8.50 |
1:07:00 |
4:14 |
8:27 |
151 140-156 |
1277 |
164 160-168 |
39/2 |
9.00 |
1:10:42 |
3:41 |
7:23 |
145 139-150 |
1070 |
163 158-170 |
5/10 |
9.50 |
1:14:07 |
3:26 |
6:51 |
144 140-151 |
987 |
163 160-166 |
1/20 |
10.00 |
1:17:50 |
3:43 |
7:26 |
149 141-151 |
1108 |
164 162-170 |
4/2 |
10.50 |
1:21:28 |
3:38 |
7:16 |
150 148-153 |
1089 |
164 162-168 |
8/4 |
11.00 |
1:25:31 |
4:03 |
8:05 |
149 145-153 |
1205 |
164 162-172 |
8/3 |
11.50 |
1:29:25 |
3:54 |
7:48 |
151 150-153 |
1178 |
163 162-168 |
23/0 |
12.00 |
1:33:04 |
3:39 |
7:17 |
150 148-153 |
1093 |
162 160-168 |
5/9 |
12.50 |
1:36:38 |
3:35 |
7:09 |
152 147-155 |
1087 |
163 162-168 |
9/2 |
13.00 |
1:40:17 |
3:39 |
7:17 |
153 151-156 |
1115 |
163 162-168 |
6/7 |
13.21 |
1:41:37 |
1:20 |
6:31 |
150 148-153 |
977 |
164 162-170 |
0/13 |
Elevation
Biggest Climbs (m) |
Min/mi |
51 3.1% |
7:34
|
48 6.1% |
8:19
|
45 4.3% |
8:13
|
34 1.6% |
7:47
|
23 5.2% |
7:47
|
11 7.8% |
6:32
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
163 |
13.2 |
1:41:25 |
7:42 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:36 |
6:25 |
51.40% |
More |
800m |
3:16 |
6:33 |
58.94% |
More |
1km |
4:04 |
6:33 |
61.55% |
More |
Mile |
6:42 |
6:42 |
63.60% |
More |
5k |
21:54 |
7:03 |
66.16% |
More |
5 miles |
35:50 |
7:10 |
65.85% |
More |
10k |
44:35 |
7:10 |
66.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:36 |
5:36 |
76.06 |
5km |
19:39 |
6:19 |
73.76 |
5M |
33:17 |
6:39 |
70.89 |
10km |
42:21 |
6:49 |
69.57 |
10M |
1:11:46 |
7:11 |
67.85 |
Half |
1:36:48 |
7:23 |
66.04 |
20M |
2:34:43 |
7:44 |
65.47 |
Mara |
3:28:41 |
7:58 |
64.72 |
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