Sun 20th Oct 2019 at 1:00pm by HappyG(rrr)

Run > Medium Long Run

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Time
2:15:32
Miles
13.18
Min/mi
10:17
Pacing
77.3%
WAVA
48.25
Stride(cm)
96
Cals
1449
Cadence
163
BPM
145
%MHR
75.1
B/mi
1490
Asc(m)
276
Hillscore
21
Surface
Road

Notes & Comments

Sunday run. Thought 10 ish and go as easy as poss after Saturday's cross country exertions. But once you get out you think, well 12, then actually what about half marathon etc.! Was toiling on the last 3 on way back a bit though. But another 40 mile week. About where I want to be. Hopefully racing myself a bit fitter too! Was nice out. Chilly, but not raining. Wet underfoot from heavy rain, but it stopped by Sat morning. Funny time of day cos watching Rugby World Cup. Cracking games - Wales France so close and SA Japan, so brave. Yesterday England looked impressive beating Australia and NZ absolutely dominant over Ireland. Look forward to England NZ next weekend. And Wales SA will be interesting too! :-)

G

Split Summary
===
1) 1m - 12:35(12:35/m) 140/154bpm 150cal 4.77/6.72mph
2) 1m - 10:23(10:23/m) 144/159bpm 123cal 5.77/7.87mph
3) 1m - 9:34(9:34/m) 145/157bpm 115cal 6.27/7.1mph
4) 1m - 9:56(9:56/m) 141/151bpm 110cal 6.04/7.45mph
5) 1m - 9:38(9:38/m) 147/166bpm 112cal 6.23/7.68mph
6) 1m - 8:58(8:58/m) 147/163bpm 105cal 6.69/7.58mph
7) 1m - 9:56(9:56/m) 145/151bpm 108cal 6.04/6.72mph
8) 1m - 10:04(10:04/m) 143/154bpm 95cal 5.96/7.12mph
9) 1m - 10:08(10:08/m) 146/154bpm 104cal 5.92/7.06mph
10) 1m - 8:57(8:57/m) 142/155bpm 73cal 6.71/8.2mph
11) 1m - 10:01(10:01/m) 144/152bpm 94cal 5.99/6.66mph
12) 1m - 11:44(11:44/m) 150/163bpm 128cal 5.11/6.45mph
13) 1m - 10:50(10:50/m) 147/163bpm 96cal 5.54/8.56mph
14) 0.18m - 2:47(15:51/m) 160/171bpm 36cal 3.79/7.28mph

12:35 10:23 9:34 9:56 9:38 8:58 9:56 10:04 10:08 8:57 10:01 11:44 10:50 2:47

Pin Map

0mi in 0

Pace

40%

33%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:23	6:23	12:45	135 118-146	1722	164 114-190	3/30
1.00	12:35	6:12	12:24	145 125-153	1799	162 156-168	46/0
1.50	17:09	4:34	9:08	153 146-158	1398	164 134-176	14/34
2.00	22:58	5:49	11:39	136 121-147	1583	158 98-174	1/32
2.50	27:50	4:52	9:43	144 128-155	1400	161 156-168	2/9
3.00	32:32	4:42	9:24	144 135-156	1354	163 156-170	5/9
3.50	37:41	5:09	10:19	138 119-147	1423	158 38-174	1/6
4.00	42:28	4:47	9:34	144 136-151	1377	165 160-170	9/4
4.50	47:09	4:41	9:22	155 146-165	1452	167 160-172	15/3
5.00	52:06	4:57	9:54	141 132-147	1396	162 120-176	5/11
5.50	56:38	4:32	9:03	145 139-153	1313	166 158-174	1/11
6.00	1:01:04	4:27	8:53	150 141-163	1333	166 158-174	3/3
6.50	1:05:54	4:50	9:40	145 139-151	1402	164 158-170	2/3
7.00	1:11:01	5:06	10:13	146 140-151	1491	163 158-172	6/4
7.50	1:15:54	4:53	9:46	140 133-146	1368	165 158-172	2/3
8.00	1:21:07	5:13	10:26	145 139-154	1513	165 158-176	11/3
8.50	1:26:29	5:22	10:43	144 134-153	1544	166 112-174	5/5
9.00	1:31:13	4:44	9:29	147 142-152	1394	166 160-170	11/2
9.50	1:35:35	4:22	8:45	140 133-146	1224	165 158-180	0/21
10.00	1:40:10	4:34	9:09	145 139-155	1326	166 158-172	4/4
10.50	1:44:52	4:42	9:24	143 136-151	1344	165 162-170	7/2
11.00	1:50:10	5:19	10:38	144 139-149	1530	161 154-168	8/5
11.50	1:56:07	5:57	11:53	151 142-163	1795	161 154-166	33/0
12.00	2:01:55	5:48	11:35	150 143-158	1738	162 156-166	29/10
12.50	2:07:05	5:10	10:20	148 131-163	1529	160 152-170	9/40
13.00	2:12:45	5:40	11:20	146 132-163	1656	163 114-178	22/13
13.18	2:15:34	2:49 +1	16:02	158 146-171	2533	163 152-174	5/3

Heart

145/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 276m, Range 75m, Flat prediction 2:12:40

Elevation Graph

Biggest Climbs (m)	Min/mi
58 5.5%	11:22
42 3.7%	11:22
32 6.9%	9:33
30 11.1%	17:11
22 2.4%	9:35
14 1.7%	11:24
See your biggest climbs

Cadence

163 (190 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	164	13.1	2:12:47	10:08
Walk	1.1	109	0.1	1:26	22:27
Still	1.0	-	-	1:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	41.40%	More
800m	4:09	8:21	46.73%	More
1km	5:15	8:28	48.06%	More
Mile	8:53	8:53	48.31%	More
5k	29:03	9:21	50.29%	More
5 miles	47:53	9:35	49.68%	More
10k	59:31	9:35	49.91%	More
10 miles	1:37:35	9:45	50.32%	More
Half	2:13:59	10:14	48.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	58.81
5km	26:22	8:29	55.41
5M	45:12	9:02	52.63
10km	57:49	9:18	51.39
10M	1:39:08	9:55	49.54
Half	2:14:36	10:16	47.91
20M	3:37:23	10:52	47.00
Mara	4:55:11	11:16	46.16

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