Sun 20th Oct 2019 at 3:00pm by Badger
Run > Long Run
-
Time
2:01:13
-
Miles
11.70
-
Min/mi
10:22
-
Pacing
82%
-
WAVA
49.47
-
Stride(cm)
91
-
Cals
1302
-
Cadence
171
-
BPM
156
-
%MHR
78.5
-
B/mi
1617
-
Asc(m)
283
-
Hillscore
26
-
Surface
Road
Notes & Comments
1 comments
Shoes need a serious clean after this one! Changed the route a bit so it doesn’t go through a recently ploughed field (farmer not paying much attention to keeping the PROW obvious or accessible) but the detour was pretty muddy in places itself. Felt a lot fresher and lighter on my feet than last week. About 300m of climb, so about half the climb/mile of Beachy, but at least feel I’ve got some trail/slope in my legs and head now.
Split Summary
===
1) 1m - 10:36(10:36/m) 148/165bpm 124cal
2) 1m - 9:14(9:14/m) 158/166bpm 118cal
3) 1m - 10:11(10:11/m) 160/165bpm 131cal
4) 1m - 10:45(10:45/m) 164/177bpm 138cal
5) 1m - 10:24(10:24/m) 154/166bpm 108cal
6) 1m - 11:02(11:02/m) 148/164bpm 91cal
7) 1m - 10:32(10:32/m) 150/162bpm 93cal
8) 1m - 10:12(10:12/m) 158/165bpm 114cal
9) 1m - 11:38(11:38/m) 153/165bpm 99cal
10) 1m - 8:56(8:56/m) 158/165bpm 95cal
11) 1m - 10:07(10:07/m) 159/174bpm 99cal
12) 0.7m - 7:34(10:51/m) 167/176bpm 92cal
10:36 9:14 10:11 10:45 10:24 11:02 10:32 10:12 11:38 8:56 10:07 7:34
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:33 |
5:33 |
11:06 |
149 110-159 |
1654 |
170 96-202 |
38/4 |
1.00 |
10:35 |
5:02 |
10:04 |
148 130-165 |
1489 |
181 120-256 |
1/42 |
1.50 |
15:11 |
4:36 |
9:12 |
160 150-165 |
1473 |
173 170-180 |
13/4 |
2.00 |
19:49 |
4:38 |
9:15 |
157 145-166 |
1453 |
174 154-182 |
7/14 |
2.50 |
24:39 |
4:50 |
9:40 |
160 154-164 |
1547 |
175 170-180 |
14/0 |
3.00 |
30:00 |
5:21 |
10:41 |
161 154-165 |
1721 |
171 114-176 |
24/0 |
3.50 |
35:44 |
5:44 |
11:29 |
171 157-177 |
1962 |
173 86-242 |
46/7 |
4.00 |
40:45 |
5:01 |
10:02 |
157 149-165 |
1574 |
173 82-186 |
3/5 |
4.50 |
45:20 |
4:36 |
9:11 |
151 144-159 |
1387 |
175 170-180 |
0/17 |
5.00 |
51:09 |
5:49 |
11:37 |
156 138-166 |
1812 |
169 92-186 |
15/1 |
5.50 |
56:17 |
5:08 |
10:17 |
154 145-164 |
1583 |
168 112-180 |
4/6 |
6.00 |
1:02:11 |
5:54 |
11:48 |
143 124-154 |
1687 |
156 108-182 |
0/15 |
6.50 |
1:07:41 |
5:30 |
11:00 |
149 118-162 |
1639 |
164 96-188 |
12/6 |
7.00 |
1:12:44 |
5:02 |
10:05 |
151 139-160 |
1522 |
172 100-188 |
1/14 |
7.50 |
1:17:37 |
4:53 |
9:46 |
158 154-162 |
1544 |
174 170-178 |
5/4 |
8.00 |
1:22:56 |
5:19 |
10:38 |
158 152-165 |
1681 |
173 170-176 |
12/0 |
8.50 |
1:29:25 |
6:29 |
12:58 |
151 133-163 |
1957 |
152 82-200 |
14/1 |
9.00 |
1:34:34 |
5:10 |
10:19 |
155 129-165 |
1599 |
172 100-228 |
11/2 |
9.50 |
1:38:54 |
4:20 |
8:39 |
156 149-162 |
1350 |
177 174-180 |
0/34 |
10.00 |
1:43:30 |
4:36 |
9:12 |
160 154-165 |
1473 |
176 172-188 |
0/17 |
10.50 |
1:48:40 |
5:10 |
10:19 |
164 145-174 |
1693 |
172 94-184 |
11/9 |
11.00 |
1:53:52 |
5:12 +15
|
10:24 |
154 145-160 |
1603 |
173 76-200 |
3/44 |
11.50 |
1:59:16 |
5:24 |
10:49 |
170 158-176 |
1838 |
180 136-216 |
29/11 |
11.70 |
2:01:27 |
2:11 |
11:00 |
161 153-172 |
1771 |
177 126-212 |
7/12 |
Elevation
Biggest Climbs (m) |
Min/mi |
92 3.6% |
10:35
|
41 1.5% |
11:13
|
38 7.3% |
11:41
|
34 4.7% |
10:44
|
19 2.1% |
11:11
|
11 2.9% |
11:46
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.6 |
175 |
11.2 |
1:51:17 |
9:59 |
Walk |
7.9 |
121 |
0.5 |
9:35 |
18:32 |
Still |
0.3 |
- |
- |
20 |
- |
Pause |
0.2 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:20 |
40.95% |
More |
800m |
4:16 |
8:36 |
46.93% |
More |
1km |
5:21 |
8:37 |
48.80% |
More |
Mile |
8:50 |
8:50 |
50.15% |
More |
5k |
30:41 |
9:53 |
49.18% |
More |
5 miles |
50:41 |
10:08 |
48.55% |
More |
10k |
1:04:01 |
10:18 |
48.03% |
More |
10 miles |
1:42:35 |
10:15 |
49.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:54 |
6:54 |
64.23 |
5km |
25:52 |
8:20 |
58.33 |
5M |
45:01 |
9:00 |
54.66 |
10km |
58:00 |
9:20 |
53.01 |
10M |
1:40:57 |
10:06 |
50.38 |
Half |
2:18:17 |
10:33 |
48.31 |
20M |
3:46:22 |
11:19 |
46.77 |
Mara |
5:10:03 |
11:50 |
45.53 |
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