Sun 10th Nov 2019 at 11:00am by Tia

Run > Mimbling

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Time
2:09:00
Miles
11.01
Min/mi
11:43
Pacing
52%
WAVA
45.13
Stride(cm)
75
Cals
550
Cadence
184
BPM
129
%MHR
75.3
B/mi
1508
Asc(m)
157
Hillscore
4
Surface
Mixed

Notes & Comments

Base ultra training
Plan to run even slower than usual LSR pace
Felt awkward

Split Summary
===
1) 1m - 11:43(11:43/m) 92/120bpm 35cal 5.12/5.59mph
2) 1m - 11:41(11:41/m) 93/132bpm 33cal 5.14/5.61mph
3) 1m - 11:31(11:31/m) 101/188bpm 35cal 5.21/5.74mph
4) 1m - 11:24(11:24/m) 109/191bpm 41cal 5.27/5.68mph
5) 1m - 11:34(11:34/m) 155/193bpm 84cal 5.19/5.72mph
6) 1m - 11:26(11:26/m) 110/190bpm 30cal 5.25/6.03mph
7) 1m - 12:35(12:35/m) 94/191bpm 20cal 4.77/5.53mph
8) 1m - 11:33(11:33/m) 155/192bpm 81cal 5.19/5.36mph
9) 1m - 11:44(11:44/m) 154/194bpm 79cal 5.11/5.85mph
10) 1m - 12:10(12:10/m) 98/193bpm 28cal 4.93/5.61mph
11) 1m - 11:33(11:33/m) 157/195bpm 83cal 5.19/5.74mph
12) 0.01m - 6(10:39/m) 183/186bpm 1cal 5.63/5.43mph

11:43 11:41 11:31 11:24 11:34 11:26 12:35 11:33 11:44 12:10 11:33 6

Pace

73%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	7:04	7:04 +1:06	14:08	93 71-120	1314	184 118-190	18/1
1.00	13:23	6:19 +33	12:37	93 89-120	1174	185 176-190	9/14
1.50	19:11	5:49	11:38	92 91-94	1070	186 182-190	10/5
2.00	25:41	6:30 +38	12:59	97 91-131	1259	185 182-190	27/10
2.50	31:28	5:47 +5	11:34	124 90-188	1434	185 142-190	2/21
3.00	37:33	6:06 +16	12:11	93 91-96	1133	186 172-190	1/11
3.50	43:18	5:45	11:30	103 92-187	1185	187 184-190	5/11
4.00	49:14	5:55 +17	11:51	123 90-191	1457	186 118-194	8/5
4.50	55:07	5:53	11:47	131 90-190	1543	184 118-188	6/6
5.00	1:00:48	5:41	11:21	179 133-193	2033	187 184-190	4/6
5.50	1:07:33	6:45 +1:10	13:30	123 87-189	1661	181 118-190	9/10
6.00	1:16:47	9:14 +3:24	18:29	125 89-189	2310	187 180-192	10/5
6.50	1:22:43	5:56 +5	11:51	108 92-189	1281	188 184-192	4/8
7.00	1:29:46	7:03 +19	14:06	100 65-189	1409	174 130-190	5/7
7.50	1:35:35	5:49	11:38	148 86-189	1722	187 184-190	2/2
8.00	1:41:19	5:44	11:28	154 93-192	1766	188 186-190	2/2
8.50	1:50:37	9:18 +3:37	18:36	154 89-191	2864	187 122-192	3/3
9.00	1:56:44	6:07 +4	12:13	153 64-193	1870	181 126-196	5/3
9.50	2:02:49	6:06 +15	12:11	129 65-192	1572	185 128-194	4/6
10.00	2:09:08	6:19	12:38	82 67-95	1035	182 132-194	3/4
10.50	2:17:21	8:13 +2:26	16:26	148 83-192	2432	185 118-194	10/9
11.00	2:24:11	6:50 +1:03	13:40	165 120-194	2256	183 118-194	5/6
11.01	2:24:18	7	11:46	182 182-182	2141	187 186-188	0/0

Heart

129/194max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 157m, Range 41m, Flat prediction 2:07:59

Elevation Graph

Biggest Climbs (m)	Min/mi
23 3.2%	11:19
17 1.9%	13:40
See your biggest climbs

Cadence

184 (196 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.1	187	10.7	2:03:21	12:06
Walk	9.7	127	0.3	14:38	50:44
Pause	4.2	-	-	6:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:56	33.96%	More
800m	5:28	11:00	37.11%	More
1km	6:58	11:12	37.93%	More
Mile	11:27	11:27	39.19%	More
5k	36:22	11:42	43.10%	More
5 miles	1:00:29	12:06	42.30%	More
10k	1:17:56	12:32	41.10%	More
10 miles	2:08:57	12:54	40.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:45	8:45	51.28
5km	31:13	10:03	50.22
5M	53:14	10:39	48.06
10km	1:07:55	10:56	47.16
10M	1:55:48	11:35	45.48
Half	2:36:46	11:58	43.82
20M	4:11:56	12:36	42.81
Mara	5:41:02	13:01	41.81

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