Sun 29th Dec 2019 at 10:00am by Old Man

Run > Medium Long Run

  • Time
    1:36:01
  • Miles
    9.00
  • Min/mi
    10:40
  • Pacing
    91%
  • WAVA
    49.59
  • Stride(cm)
    90
  • Cals
    1279
  • Cadence
    167
  • BPM
    134
  • %MHR
    75.5
  • B/mi
    1433
  • Asc(m)
    124
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Single lap of the F15 course, as we do every year with Yaxley R&J

Ran the first 5m with George P before he took off without telling me!! Hence the next three miles were quicker as I tried to keep up (without success!!). 9th (extra) mile was to make this last week of the year my highest mileage week of the year!!

Split Summary
===
1) 1m - 10:13(10:13/m) 122/131bpm 127cal 5.87/6.35mph
2) 1m - 11:12(11:12/m) 131/136bpm 151cal 5.36/5.97mph
3) 1m - 11:11(11:11/m) 132/156bpm 148cal 5.36/6.59mph
4) 1m - 11:53(11:53/m) 135/141bpm 160cal 5.05/5.63mph
5) 1m - 10:57(10:57/m) 134/137bpm 143cal 5.48/5.68mph
6) 1m - 10:08(10:08/m) 138/145bpm 138cal 5.92/6.2mph
7) 1m - 9:54(9:54/m) 137/149bpm 129cal 6.06/6.97mph
8) 1m - 10:02(10:02/m) 142/165bpm 143cal 5.98/6.72mph
9) 1m - 10:28(10:28/m) 141/149bpm 140cal 5.73/6.53mph
10) 0m - 2(7:45/m) 145/145bpm 7.74/5.91mph
10:13 11:12 11:11 11:53 10:57 10:08 9:54 10:02 10:28 2
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

8% 33% 32% 25% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:32 2:32 10:10 116 81-130 1179 169 164-174 2/5
0.50 5:09 2:37 10:28 125 122-131 1308 168 166-168 3/2
0.75 7:39 2:30 9:59 120 116-123 1199 169 166-172 0/10
1.00 10:13 2:33 10:13 126 123-127 1288 170 168-172 0/3
1.25 12:53 2:40 10:41 129 127-131 1378 169 166-170 3/1
1.50 15:35 2:43 10:50 130 129-132 1408 166 162-168 3/0
1.75 18:28 2:53 11:31 132 130-135 1521 165 162-168 3/0
2.00 21:24 2:56 11:45 133 131-135 1562 166 164-168 8/1
2.25 24:34 3:09 12:38 134 131-138 1692 163 160-166 11/0
2.50 27:03 2:29 9:57 130 125-137 1294 165 162-170 0/23
2.75 29:47 2:43 10:54 130 125-133 1416 166 164-168 4/1
3.00 32:35 2:49 11:15 136 129-156 1530 166 162-172 0/1
3.25 35:30 2:55 11:40 131 126-137 1528 166 162-170 7/0
3.50 38:54 3:23 13:33 137 133-140 1856 161 158-166 20/0
3.75 41:41 2:48 11:10 137 133-140 1531 166 162-168 2/0
4.00 44:29 2:47 11:10 134 131-138 1496 166 166-168 1/1
4.25 47:11 2:42 10:49 134 132-136 1450 167 166-170 0/3
4.50 49:57 2:46 11:02 133 131-136 1468 166 164-168 1/1
4.75 52:40 2:43 10:52 134 131-137 1457 167 164-170 1/2
5.00 55:25 2:46 11:03 133 130-135 1470 167 164-170 2/0
5.25 58:04 2:39 10:36 139 136-142 1473 169 168-172 4/0
5.50 1:00:36 2:32 10:07 140 138-144 1417 167 166-170 0/1
5.75 1:03:06 2:30 9:59 138 135-142 1377 167 166-168 0/5
6.00 1:05:34 2:28 9:52 135 130-137 1332 168 166-170 0/4
6.25 1:07:57 2:23 9:32 132 120-139 1258 169 166-170 0/6
6.50 1:10:07 2:10 8:41 134 131-139 1163 170 168-172 0/14
6.75 1:12:33 2:26 9:46 138 135-140 1347 169 166-170 0/5
7.00 1:15:28 2:55 11:39 144 138-148 1678 164 158-170 14/0
7.25 1:18:14 2:46 11:02 144 142-146 1589 166 162-170 8/1
7.50 1:20:42 2:28 9:52 141 138-143 1391 168 166-174 0/4
7.75 1:23:05 2:24 9:34 141 138-143 1350 170 168-172 0/3
8.00 1:25:31 2:25 9:41 147 135-164 1424 169 164-174 3/6
8.25 1:28:13 2:43 10:50 145 141-148 1571 167 162-170 6/2
8.50 1:30:56 2:43 10:50 142 140-145 1539 166 160-170 3/1
8.75 1:33:31 2:35 10:21 139 136-143 1438 167 166-170 0/4
9.00 1:35:59 2:28 9:51 138 135-145 1360 167 166-170 4/6
9.00 1:36:01 2 10:51 145 145-145 1574 168 168-168 0/0

Heart

134/164max
  • Show Beats/Mile

Elevation

Asc 124m, Range 39m, Flat prediction 1:32:13
Elevation Graph
Biggest Climbs (m) Min/mi
30 1.6% 11:49
27 1.6% 11:31
23 2.7% 11:12
10 2.7% 10:54
See your biggest climbs

Cadence

167 (174 max) Stride Length: 90cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 40.70% More
800m 4:30 9:03 46.35% More
1km 5:42 9:10 47.71% More
Mile 9:26 9:26 48.96% More
5k 31:13 10:03 50.41% More
5 miles 51:29 10:18 49.93% More
10k 1:05:46 10:35 48.89% More

Predictions

Dist Time Per Mile WAVA
1M 8:23 8:23 55.09
5km 29:29 9:29 53.37
5M 50:00 10:00 51.41
10km 1:03:39 10:15 50.51
10M 1:47:56 10:48 49.32
Half 2:25:39 11:07 48.04
20M 3:52:58 11:39 47.59
Mara 5:14:23 12:00 47.03
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