Sun 24th Nov 2019 at 6:00am by Rrunner

Run > Long Run

  • Amazing
  • cold
  • Time
    54:43
  • Miles
    6.24
  • Min/mi
    8:46
  • Pacing
    96%
  • WAVA
    50.28
  • Stride(cm)
    114
  • Cals
    662
  • Cadence
    161
  • BPM
    154
  • %MHR
    83.1
  • B/mi
    1348
  • Asc(m)
    61
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

W2S5 Long run.

First time up to 10k for ages. Not sure why but was contemplating the Canalathon while running. Said I'd never do an ultra...

Split Summary
===
1) 1km - 5:49(5:49/km) 137/146bpm 62cal 10.32/10.95kmph
2) 1km - 5:31(5:31/km) 151/159bpm 67cal 10.88/11.15kmph
3) 1km - 5:37(5:37/km) 154/158bpm 68cal 10.69/10.85kmph
4) 1km - 5:26(5:26/km) 155/161bpm 66cal 11.04/11.22kmph
5) 1km - 5:29(5:29/km) 155/161bpm 67cal 10.95/11.25kmph
6) 1km - 5:28(5:28/km) 154/163bpm 66cal 10.99/11.35kmph
7) 1km - 5:19(5:19/km) 158/162bpm 65cal 11.29/11.46kmph
8) 1km - 5:18(5:18/km) 163/168bpm 68cal 11.34/12.19kmph
9) 1km - 5:22(5:22/km) 161/167bpm 67cal 11.16/11.59kmph
10) 1km - 5:13(5:13/km) 158/165bpm 64cal 11.49/11.76kmph
11) 0.04km - 12(4:52/km) 162/163bpm 2cal 12.32/11.56kmph
5:49 5:31 5:37 5:26 5:29 5:28 5:19 5:18 5:22 5:13 12

Pace

95% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:21 2:21 9:25 124 89-141 1168 166 152-174 3/2
0.50 4:40 2:19 9:17 140 136-145 1299 162 156-166 0/3
0.75 6:56 2:16 9:03 145 142-149 1312 162 160-164 2/2
1.00 9:08 2:12 8:48 150 148-155 1321 162 160-164 3/3
1.25 11:23 2:15 9:00 156 152-159 1404 160 156-162 4/0
1.50 13:39 2:16 9:04 154 151-157 1396 160 158-162 6/0
1.75 15:55 2:16 9:03 155 151-158 1404 160 158-162 4/0
2.00 18:06 2:10 8:42 153 150-156 1331 161 158-162 1/3
2.25 20:17 2:11 8:45 154 150-156 1347 160 158-162 1/4
2.50 22:29 2:12 8:50 156 151-161 1378 160 158-162 4/1
2.75 24:40 2:11 8:43 155 150-161 1351 160 158-162 2/2
3.00 26:52 2:12 8:50 155 152-158 1369 161 160-164 1/3
3.25 29:05 2:12 8:50 154 151-158 1359 161 158-164 1/3
3.50 31:14 2:09 8:37 152 149-154 1311 160 158-162 0/8
3.75 33:29 2:15 9:01 157 150-163 1415 161 158-162 4/0
4.00 35:39 2:10 8:39 156 151-160 1348 162 158-166 1/5
4.25 37:47 2:08 8:33 159 156-162 1359 162 158-166 1/1
4.50 39:49 2:02 8:07 161 158-164 1306 164 162-166 1/3
4.75 42:01 2:12 8:46 163 160-168 1429 161 158-166 6/0
5.00 44:10 2:09 8:37 163 160-166 1405 159 158-162 5/0
5.25 46:21 2:11 8:46 163 159-167 1428 161 158-164 3/0
5.50 48:30 2:09 8:36 159 156-163 1367 162 160-164 0/4
5.75 50:34 2:04 8:15 156 152-159 1286 161 158-164 0/9
6.00 52:43 2:09 8:36 159 152-165 1367 160 158-162 3/1
6.24 54:43 2:00 8:22 161 158-163 1347 161 158-164 2/1

Heart

154/168max
  • Show Beats/Mile

Elevation

Asc 61m, Range 17m, Flat prediction 54:31
Elevation Graph
Biggest Climbs (m) Min/mi
17 1.3% 9:00
14 1.2% 8:44
See your biggest climbs

Cadence

161 (174 max) Stride Length: 114cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:01 38.62% More
800m 4:07 8:16 43.12% More
1km 5:11 8:21 44.72% More
Mile 8:27 8:27 47.08% More
5k 26:38 8:34 50.80% More
5 miles 43:26 8:41 50.58% More
10k 54:26 8:46 50.33% More

Predictions

Dist Time Per Mile WAVA
1M 7:40 7:40 51.93
5km 25:53 8:20 52.28
5M 43:08 8:38 50.93
10km 54:28 8:46 50.30
10M 1:30:47 9:05 49.82
Half 2:01:18 9:16 48.92
20M 3:11:02 9:33 49.22
Mara 4:15:16 9:45 49.11

Bespoke Fields

Volume (kg)
TE
RPE 6
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