Sun 5th Jan 2020 at 9:00am by HappyG(rrr)

Run > Medium Long Run

Follow User
0 👍

Time
2:17:01
Miles
14.30
Min/mi
9:35
Pacing
84%
WAVA
52.06
Stride(cm)
97
Cals
1519
Cadence
173
BPM
145
%MHR
74.9
B/mi
1386
Asc(m)
139
Hillscore
1
Surface
Road

Notes & Comments

Almost a long run! Wanted 12 or so but flatter. When Andy J, Norman, Kerry and Alison turned up I thought they'd all be going hillwards, but Anne, Geoff and I would stay flat. Felt bad that I wouldn't get to run with Andy. But, he decided to come with us! So that was perfect - nice easy slow start with Anne and Geoff, then Andy and I pushed on a bit after they turned off at 5 to return for their 10. I'd forgotten with the extra mile run in from the car park it would be 14 not 12. Bonus! Great to chat with Andy for a good while. Double bonus. Felt fine too. Proper start to the year - 43 miles for the week too. Let's do 2020! :-)

G

Split Summary
===
1) 1m - 10:48(10:48/m) 126/141bpm 108cal 5.55/7.39mph
2) 1m - 10:14(10:14/m) 141/158bpm 121cal 5.87/6.53mph
3) 1m - 10:14(10:14/m) 153/170bpm 128cal 5.87/6.35mph
4) 1m - 10:08(10:08/m) 130/134bpm 85cal 5.93/6.35mph
5) 1m - 10:29(10:29/m) 130/135bpm 88cal 5.73/6.14mph
6) 1m - 10:03(10:03/m) 136/153bpm 93cal 5.97/6.85mph
7) 1m - 9:19(9:19/m) 138/147bpm 89cal 6.44/6.82mph
8) 1m - 8:47(8:47/m) 140/148bpm 89cal 6.83/7.64mph
9) 1m - 9:16(9:16/m) 144/150bpm 100cal 6.48/7.2mph
10) 1m - 8:38(8:38/m) 148/160bpm 103cal 6.96/7.51mph
11) 1m - 9:04(9:04/m) 148/155bpm 103cal 6.62/7.28mph
12) 1m - 9:29(9:29/m) 147/171bpm 100cal 6.33/9mph
13) 1m - 8:54(8:54/m) 170/190bpm 134cal 6.74/7.45mph
14) 1m - 8:59(8:59/m) 175/189bpm 140cal 6.68/7.43mph
15) 0.3m - 2:42(9:02/m) 166/170bpm 38cal 6.64/7.2mph

10:48 10:14 10:14 10:08 10:29 10:03 9:19 8:47 9:16 8:38 9:04 9:29 8:54 8:59 2:42

Pin Map

0mi in 0

Pace

33%

25%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:44	5:44	11:28	120 90-134	1377	174 142-180	3/7
1.00	10:48	5:04	10:07	132 124-141	1336	177 170-182	1/6
1.50	15:54	5:06	10:12	134 122-147	1367	174 160-180	5/4
2.00	21:01	5:08	10:15	149 141-158	1528	174 162-180	5/4
2.50	26:02	5:01	10:01	154 144-162	1544	175 168-180	7/9
3.00	31:15	5:13	10:25	153 128-170	1595	174 164-178	3/6
3.50	36:15	5:00	10:01	130 126-134	1302	174 168-178	5/4
4.00	41:22	5:07	10:14	130 125-134	1331	174 164-188	4/2
4.50	46:31	5:08	10:17	129 124-134	1326	172 156-176	3/6
5.00	51:51	5:20	10:40	131 126-135	1398	171 162-178	3/1
5.50	57:03	5:12	10:25	134 121-147	1395	173 160-186	3/2
6.00	1:01:54	4:50	9:41	139 129-153	1345	172 164-178	11/8
6.50	1:06:23	4:29	8:58	137 129-141	1229	173 162-178	4/2
7.00	1:11:13	4:50	9:40	139 133-147	1344	172 166-186	12/9
7.50	1:15:32	4:19	8:38	137 129-148	1182	171 150-176	6/18
8.00	1:20:00	4:28	8:57	142 139-147	1270	174 170-178	5/6
8.50	1:24:55	4:55	9:50	142 131-150	1396	166 100-180	5/2
9.00	1:29:16	4:21	8:43	146 142-150	1272	175 168-178	2/5
9.50	1:33:35	4:19	8:38	147 142-154	1270	175 168-178	4/4
10.00	1:37:53	4:18	8:36	150 144-160	1290	176 172-178	5/3
10.50	1:42:15	4:22	8:44	150 147-155	1309	175 170-180	3/2
11.00	1:46:57	4:42	9:24	147 139-152	1381	164 118-178	2/4
11.50	1:52:11	5:14	10:28	143 120-150	1498	171 152-180	2/3
12.00	1:56:26	4:15	8:29	153 141-171	1298	176 170-180	4/3
12.50	2:00:46	4:20	8:40	168 159-180	1455	174 162-184	2/4
13.00	2:05:20	4:34	9:08	172 149-190	1571	173 80-180	3/5
13.50	2:09:52	4:33	9:05	179 173-189	1627	174 166-180	3/1
14.00	2:14:18	4:26	8:52	171 159-183	1517	173 166-178	6/1
14.30	2:17:01	2:43	9:04	166 162-170	1506	171 162-178	4/3

Heart

145/190max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 139m, Range 20m, Flat prediction 2:16:15

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.9%	11:19
See your biggest climbs

Cadence

173 (188 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	173	14.3	2:15:05	9:28
Walk	0.6	110	0	47	19:57
Still	0.8	-	-	1:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:13	40.42%	More
800m	4:08	8:20	46.81%	More
1km	5:14	8:25	48.26%	More
Mile	8:30	8:30	50.49%	More
5k	27:23	8:49	53.34%	More
5 miles	44:49	8:58	53.09%	More
10k	56:01	9:01	53.04%	More
10 miles	1:32:35	9:15	53.04%	More
Half	2:04:04	9:28	52.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	63.76
5km	24:18	7:49	60.12
5M	41:40	8:20	57.10
10km	53:18	8:35	55.74
10M	1:31:22	9:08	53.75
Half	2:04:04	9:28	51.97
20M	3:20:22	10:01	50.99
Mara	4:32:04	10:23	50.08

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry