Sun 1st Dec 2019 at 10:00am by MrMo

Run > Medium Long Run
  • Time
    2:14:08
  • Miles
    14.01
  • Min/mi
    9:34
  • Pacing
    88%
  • WAVA
    49.88
  • Stride(cm)
    98
  • Cals
    1334
  • Cadence
    172
  • BPM
    151
  • %MHR
    78.2
  • B/mi
    1445
  • Asc(m)
    206
  • Surface
    Road

Notes & Comments

This went better than expected, given that I finished Friday's run in a fair bit of pain with the ribs.

I managed to get through the first 6 miles with no pain and then I was about 3 to 4 out of ten until 12 miles and then I was up to about 6 to 7 for the last couple of miles.

I was gliding today and feeling pretty relaxed. I now just need to see if the ribs will ease up sufficiently before Saturday's race.

Split Summary
===
1) 1m - 10:06(10:06/m) 135/151bpm 96cal 5.94/9.75mph
2) 1m - 9:59(9:59/m) 143/148bpm 101cal 6.01/8.37mph
3) 1m - 9:57(9:57/m) 147/152bpm 102cal 6.03/7.01mph
4) 1m - 9:45(9:45/m) 149/154bpm 98cal 6.15/6.62mph
5) 1m - 9:39(9:39/m) 152/158bpm 102cal 6.22/6.76mph
6) 1m - 9:37(9:37/m) 151/161bpm 94cal 6.24/7.37mph
7) 1m - 9:24(9:24/m) 150/158bpm 89cal 6.39/6.87mph
8) 1m - 9:22(9:22/m) 151/155bpm 88cal 6.4/6.64mph
9) 1m - 9:44(9:44/m) 151/159bpm 90cal 6.16/8.62mph
10) 1m - 9:26(9:26/m) 153/157bpm 90cal 6.36/6.8mph
11) 1m - 9:26(9:26/m) 155/159bpm 92cal 6.36/6.68mph
12) 1m - 9:19(9:19/m) 157/160bpm 92cal 6.44/6.87mph
13) 1m - 9:24(9:24/m) 159/163bpm 97cal 6.38/6.82mph
14) 1m - 8:56(8:56/m) 164/171bpm 103cal 6.71/7.6mph
15) 0.01m - 2(6:26/m) 169/169bpm 9.32/6.91mph
10:06 9:59 9:57 9:45 9:39 9:37 9:24 9:22 9:44 9:26 9:26 9:19 9:24 8:56 2

Pace

4% 36% 57% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:15 5:15 10:31 128 100-135 1345 170 160-184 5/7
1.00 10:07 4:52 9:43 141 131-150 1370 174 164-178 14/19
1.50 15:06 5:00 9:59 143 138-148 1428 174 168-178 14/11
2.00 20:05 4:59 9:58 144 141-148 1436 174 170-178 11/9
2.50 25:05 4:59 9:58 146 142-150 1456 173 168-178 7/7
3.00 30:02 4:57 9:55 148 145-152 1468 174 160-178 10/10
3.50 34:56 4:54 9:48 148 144-150 1449 173 168-176 5/7
4.00 39:47 4:51 9:42 150 147-155 1456 173 166-176 12/10
4.50 44:35 4:48 9:37 154 151-158 1481 173 162-178 6/7
5.00 49:27 4:51 9:43 150 147-153 1457 172 168-176 7/8
5.50 54:14 4:47 9:34 153 144-160 1465 173 168-178 4/5
6.00 1:00:08 5:54 +1:05 11:49 148 132-156 1748 173 160-182 3/3
6.50 1:04:49 4:41 9:21 148 144-150 1384 173 158-178 6/5
7.00 1:09:32 4:43 9:26 152 147-158 1433 172 160-176 10/9
7.50 1:14:15 4:44 9:28 151 148-154 1429 172 166-178 6/3
8.00 1:18:55 4:40 9:19 152 149-154 1417 173 168-178 3/3
8.50 1:23:51 4:56 9:52 152 143-158 1501 170 150-202 5/7
9.00 1:28:39 4:47 9:35 152 147-155 1457 172 164-176 6/3
9.50 1:33:21 4:42 9:25 153 148-157 1440 172 164-174 9/9
10.00 1:38:05 4:44 9:27 154 151-156 1456 172 168-176 7/7
10.50 1:42:46 4:41 9:23 155 152-158 1454 171 158-176 6/6
11.00 1:47:31 4:44 9:28 155 153-158 1469 172 150-176 4/5
11.50 1:52:14 4:44 9:27 157 154-160 1485 171 166-174 6/5
12.00 1:56:50 4:35 9:11 157 154-159 1442 172 166-176 6/6
12.50 2:01:35 4:45 9:30 158 155-161 1500 171 154-176 5/4
13.00 2:06:16 4:41 9:22 160 156-162 1498 171 158-176 7/9
13.50 2:10:51 4:36 9:11 162 159-166 1488 172 152-176 6/9
14.00 2:15:11 4:20 8:39 166 161-171 1437 173 170-178 7/7
14.00 2:15:13 2 8:30 169 169-169 1436 172 172-172 0/0

Heart

151/171max
  • Show Beats/Mile

Elevation

Asc 206m, Range 13m, Flat prediction 2:14:08
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (202 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.1 172 13.9 2:12:40 9:33
Walk 1.9 156 0.1 2:33 22:21

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:16 38.81% More
800m 4:18 8:39 43.16% More
1km 5:27 8:47 44.39% More
Mile 8:56 8:56 46.28% More
5k 28:42 9:14 48.94% More
5 miles 46:32 9:18 49.09% More
10k 58:16 9:23 48.92% More
10 miles 1:35:22 9:32 49.37% More
Half 2:06:02 9:37 49.40% More

Predictions

Dist Time Per Mile WAVA
1M 7:45 7:45 53.31
5km 26:22 8:29 53.29
5M 44:05 8:49 51.81
10km 55:45 8:58 51.13
10M 1:33:12 9:19 50.51
Half 2:04:45 9:31 49.53
20M 3:17:01 9:51 49.70
Mara 4:23:43 10:04 49.51
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