Sun 29th Dec 2019 at 7:00am by ascoey

Run > General
  • warm
  • Time
    40:05
  • Miles
    4.15
  • Min/mi
    9:40
  • Pacing
    83%
  • WAVA
    47.91
  • Stride(cm)
    98
  • Cals
    808
  • Cadence
    170
  • BPM
    138
  • %MHR
    81.8
  • B/mi
    1335
  • Asc(m)
    84
  • Surface
    Mixed

Notes & Comments

Interesting.

Steady, then a bit quicker, then a harder effort then steady again.

The harder effort wasn’t a 100% but it was designed to be uncomfortable. So the 8:44 is a bit disappointing. But, it was straight after 2 bagels and I’d run the night before. And it was really muggy!

What I was very pleased with was the steady pace after the effort -around 9:30 without really trying.

Perhaps I need to go back to thinking about having a slow run pace, a steady pace, a training pace and a race pace!

Split Summary
===
1) 2.03m - 20:25(10:03/m) 131/141bpm 386cal 5.97/6.66mph
2) 0.98m - 8:33(8:44/m) 148/157bpm 185cal 6.87/7.2mph
3) 0.09m - 1:09(12:31/m) 147/155bpm 24cal 4.79/7.1mph
4) 0.54m - 5:04(9:24/m) 146/150bpm 108cal 6.38/6.57mph
5) 0.51m - 4:54(9:33/m) 147/150bpm 105cal 6.28/6.57mph
20:25 8:33 1:09 5:04 4:54

Pace

6% 7% 18% 45% 18% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:17 1:17 10:16 101 87-115 1037 165 162-172 1/0
0.25 2:36 1:19 10:30 110 96-128 1155 166 162-172 0/1
0.38 3:53 1:17 10:14 128 124-133 1310 166 164-168 1/0
0.50 5:10 1:18 10:21 132 130-134 1367 166 160-170 1/0
0.63 6:27 1:17 10:15 134 130-140 1374 165 162-172 0/0
0.75 7:43 1:16 10:10 135 131-139 1373 166 162-170 0/0
0.88 9:01 1:18 10:23 137 136-139 1422 168 160-174 0/0
1.00 10:19 1:18 10:23 137 135-139 1423 166 160-170 0/0
1.13 11:44 1:25 11:17 136 134-139 1536 166 156-174 2/1
1.25 13:40 1:57 +45 15:33 126 112-139 1959 171 166-174 1/1
1.38 14:52 1:12 9:32 135 131-138 1287 170 166-174 2/1
1.50 16:03 1:11 9:29 137 136-140 1299 172 166-178 1/1
1.63 17:15 1:12 9:37 137 136-139 1318 171 168-176 1/1
1.75 18:26 1:11 9:29 139 137-141 1318 170 166-172 1/1
1.88 19:38 1:12 9:32 139 137-140 1326 171 168-174 1/2
2.00 20:50 1:12 9:38 138 136-140 1330 171 168-178 1/1
2.13 22:02 1:12 9:34 139 137-141 1330 170 164-176 1/0
2.25 23:11 1:09 9:10 142 141-143 1302 174 170-182 6/7
2.38 24:16 1:05 8:41 145 142-147 1259 172 170-176 1/2
2.50 25:19 1:03 8:23 148 145-149 1242 176 170-186 3/3
2.63 26:23 1:04 8:32 150 148-151 1280 177 172-184 1/2
2.75 27:29 1:06 8:47 151 149-153 1325 175 172-176 3/6
2.88 28:32 1:04 8:30 153 151-154 1302 176 172-182 8/7
3.00 29:36 1:03 8:28 154 152-155 1304 175 170-184 7/3
3.13 31:04 1:28 11:45 147 143-154 1728 163 120-172 1/8
3.25 32:16 1:12 9:38 144 143-146 1386 170 168-174 5/2
3.38 33:27 1:11 9:29 145 144-146 1374 171 168-172 2/5
3.50 34:36 1:08 9:08 147 145-148 1342 171 170-178 8/8
3.63 35:46 1:10 9:20 148 146-149 1381 171 168-176 4/3
3.75 37:09 1:23 +11 11:06 145 143-147 1609 161 120-174 2/1
3.88 38:21 1:12 9:35 147 145-148 1409 170 166-176 2/2
4.00 39:33 1:12 9:38 149 146-150 1436 170 168-172 2/2
4.13 40:44 1:11 9:30 148 147-149 1405 171 170-174 3/2
4.15 41:01 17 9:47 148 146-149 1449 174 170-178 1/1

Heart

138/155max
  • Show Beats/Mile

Elevation

Asc 84m, Range 11m, Flat prediction 40:05
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

170 (186 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.3 169 4.1 39:54 9:52
Walk 0.5 120 0 11 14:16
Pause 2.2 - - 56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:22 38.86% More
800m 4:15 8:32 44.48% More
1km 5:17 8:30 46.60% More
Mile 8:45 8:45 47.94% More
5k 30:05 9:41 47.42% More

Predictions

Dist Time Per Mile WAVA
1M 8:27 8:27 49.64
5km 29:12 9:24 48.86
5M 49:09 9:50 47.23
10km 1:02:20 10:02 46.49
10M 1:44:54 10:29 45.64
Half 2:20:56 10:45 44.58
20M 3:43:53 11:12 44.47
Mara 5:00:48 11:29 44.14

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