Wed 20th Nov 2019 at 4:00pm by MrMo

Run > Medium Long Run

  • Time
    1:46:38
  • Miles
    11.01
  • Min/mi
    9:41
  • Pacing
    93%
  • WAVA
    48.83
  • Stride(cm)
    96
  • Cals
    1012
  • Cadence
    172
  • BPM
    146
  • %MHR
    75.5
  • B/mi
    1411
  • Asc(m)
    218
  • Surface
    Road

Notes & Comments

Cold evening and I hadn't eaten well enough all day. The psoas is playing up and by the end of this run it was pretty sore and aching.

So, the combination of feeling like I had a tyre around my waste combined with the psoas made for a pretty miserable run. So, I just told myself to put up and shut up and got my head down.

Will take some rest and get some massage before Sunday's marathon.

Split Summary
===
1) 1m - 9:55(9:55/m) 126/133bpm 81cal 6.06/7.53mph
2) 1m - 10:15(10:15/m) 135/143bpm 91cal 5.85/6.28mph
3) 1m - 9:33(9:33/m) 142/148bpm 91cal 6.29/6.64mph
4) 1m - 9:48(9:48/m) 144/150bpm 93cal 6.12/6.87mph
5) 1m - 9:54(9:54/m) 145/150bpm 92cal 6.06/6.37mph
6) 1m - 10:14(10:14/m) 147/157bpm 94cal 5.87/6.72mph
7) 1m - 9:40(9:40/m) 150/156bpm 93cal 6.21/6.41mph
8) 1m - 9:26(9:26/m) 151/157bpm 90cal 6.36/6.59mph
9) 1m - 9:29(9:29/m) 151/156bpm 87cal 6.33/6.59mph
10) 1m - 9:18(9:18/m) 154/159bpm 92cal 6.45/6.72mph
11) 1m - 9:05(9:05/m) 162/171bpm 108cal 6.61/7.56mph
12) 0.01m - 2(7:05/m) 171/171bpm 8.46/7.56mph
9:55 10:15 9:33 9:48 9:54 10:14 9:40 9:26 9:29 9:18 9:05 2

Pace

5% 45% 46% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:54 4:54 9:47 119 89-128 1165 171 164-176 8/9
1.00 9:54 5:00 10:00 130 123-133 1301 172 152-176 8/14
1.50 15:06 5:12 10:24 133 129-139 1383 172 162-178 9/2
2.00 20:09 5:03 10:07 137 132-143 1385 174 166-180 10/12
2.50 24:56 4:47 9:34 141 137-145 1349 173 166-176 7/8
3.00 29:42 4:46 9:32 142 139-148 1353 172 168-176 4/8
3.50 34:27 4:45 9:29 144 139-149 1366 173 168-176 11/11
4.00 39:30 5:03 10:07 144 140-150 1456 172 160-178 13/7
4.50 44:26 4:56 9:53 144 140-147 1422 171 156-176 7/9
5.00 49:31 5:05 +8 10:10 146 140-150 1485 171 158-176 11/11
5.50 54:28 4:56 9:53 145 141-148 1433 171 158-176 5/5
6.00 59:45 5:17 10:35 148 141-157 1566 169 146-180 9/11
6.50 1:04:35 4:50 9:40 149 146-153 1441 173 170-178 8/9
7.00 1:09:25 4:49 9:39 151 146-155 1457 172 164-178 7/6
7.50 1:14:13 4:48 9:37 150 147-152 1442 174 170-178 11/12
8.00 1:18:51 4:37 9:15 152 150-156 1406 174 172-176 8/5
8.50 1:23:35 4:45 9:30 152 149-155 1443 173 168-176 8/8
9.00 1:28:19 4:44 9:28 151 148-154 1429 173 170-176 10/10
9.50 1:33:00 4:41 9:22 154 150-158 1442 174 166-176 16/15
10.00 1:37:38 4:37 9:15 155 150-159 1433 173 170-176 16/18
10.50 1:42:20 4:43 9:25 160 154-163 1507 172 162-176 16/12
11.00 1:46:42 4:22 8:44 166 161-171 1451 175 162-184 5/10
11.01 1:46:45 3 8:20 170 170-170 1416 172 172-172 0/0

Heart

146/171max
  • Show Beats/Mile

Elevation

Asc 218m, Range 13m, Flat prediction 1:46:38
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (184 max) Stride Length: 96cm Run: 97.5% Walk: 2.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:29 37.82% More
800m 4:20 8:42 42.87% More
1km 5:31 8:53 43.91% More
Mile 9:05 9:05 45.51% More
5k 28:51 9:17 48.71% More
5 miles 46:57 9:23 48.66% More
10k 59:26 9:34 47.97% More
10 miles 1:36:48 9:41 48.63% More

Predictions

Dist Time Per Mile WAVA
1M 8:00 8:00 51.64
5km 27:12 8:45 51.65
5M 45:28 9:06 50.24
10km 57:29 9:15 49.59
10M 1:36:07 9:37 48.98
Half 2:08:39 9:49 48.03
20M 3:23:11 10:10 48.19
Mara 4:31:58 10:23 48.00
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