Fri 10th Jan 2020 at 9:00am by K5 Gus

Run > Medium Long Run

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Time
1:29:51
Miles
10.14
Min/mi
8:52
Pacing
88%
WAVA
57.96
Stride(cm)
102
Cals
895
Cadence
178
BPM
142
%MHR
75.8
B/mi
1262
Asc(m)
288
Hillscore
22
Surface
Road

Notes & Comments

Pier Rd, Head of Loch, Auchmore House, Acharn loop.

Glorious crisp, sunny, still morning. Only meant to do 5 but was so nice and legs surprisingly ok, so added Acharn loop to the end.

Split Summary
===
1) 1m - 8:38(8:38/m) 122/135bpm 75cal 6.95/8.22mph
2) 1m - 9:21(9:21/m) 133/142bpm 95cal 6.42/7.53mph
3) 1m - 9:40(9:40/m) 143/150bpm 107cal 6.21/7.76mph
4) 1m - 8:56(8:56/m) 144/150bpm 97cal 6.71/7.89mph
5) 1m - 8:56(8:56/m) 151/157bpm 104cal 6.72/8.12mph
6) 1m - 8:39(8:39/m) 146/157bpm 87cal 6.94/7.93mph
7) 1m - 9:05(9:05/m) 149/157bpm 93cal 6.6/7.06mph
8) 1m - 9:38(9:38/m) 154/163bpm 108cal 6.23/7.12mph
9) 1m - 7:20(7:20/m) 136/145bpm 46cal 8.18/10.12mph
10) 1m - 8:32(8:32/m) 145/156bpm 75cal 7.03/8.14mph
11) 0.14m - 1:06(7:58/m) 142/148bpm 8cal 7.53/7.7mph

8:38 9:21 9:40 8:56 8:56 8:39 9:05 9:38 7:20 8:32 1:06

Pin Map

0mi in 0

Pace

11%

30%

42%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:14	4:14	8:27	117 78-129	989	179 156-190	4/30
1.00	8:37	4:23	8:47	128 118-135	1124	179 174-184	6/7
1.50	13:16	4:39	9:19	132 125-140	1229	178 174-202	20/8
2.00	17:58	4:41	9:23	134 117-142	1257	176 124-188	18/22
2.50	22:29	4:31	9:02	143 136-150	1291	177 100-184	3/12
3.00	27:38	5:09	10:18	143 136-149	1474	175 108-188	4/1
3.50	32:13	4:35	9:10	146 132-150	1338	178 176-182	14/2
4.00	36:34	4:22	8:43	143 138-150	1247	179 148-188	13/10
4.50	41:11	4:36 +12	9:13	150 144-157	1382	180 168-216	20/13
5.00	45:42	4:32	9:03	152 145-157	1376	177 174-180	23/6
5.50	49:45	4:02	8:05	142 133-150	1147	179 176-202	1/20
6.00	54:21	4:37	9:13	149 144-157	1375	177 176-182	26/0
6.50	58:47	4:26	8:51	148 146-151	1311	177 176-178	17/3
7.00	1:03:27	4:40	9:19	149 140-157	1389	177 174-182	14/3
7.50	1:08:22	4:55	9:50	153 144-160	1505	175 172-178	36/0
8.00	1:13:05	4:43	9:26	154 134-163	1454	176 172-180	33/2
8.50	1:16:50	3:45	7:30	137 129-145	1027	179 174-186	0/47
9.00	1:20:25	3:36	7:11	134 128-142	963	181 178-196	0/53
9.50	1:24:32	4:06	8:12	142 134-153	1165	180 176-196	7/22
10.00	1:28:57	4:26	8:51	149 140-156	1319	177 174-184	20/5
10.14	1:30:03	1:06	8:02	142 131-148	1140	177 170-178	0/5

Heart

142/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 288m, Range 147m, Flat prediction 1:26:13

Elevation Graph

Biggest Climbs (m)	Min/mi
125 3.3%	9:14
37 4.4%	9:16
19 3.1%	9:03
15 1.0%	9:44
14 4.1%	9:20
11 3.4%	8:38
See your biggest climbs

Cadence

178 (216 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	177	10.1	1:29:24	8:52
Walk	0.5	128	0	27	14:50
Pause	0.2	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	50.23%	More
800m	3:28	6:58	58.35%	More
1km	4:21	7:00	60.52%	More
Mile	7:12	7:12	62.11%	More
5k	26:19	8:28	57.82%	More
5 miles	43:13	8:39	57.44%	More
10k	54:06	8:42	57.34%	More
10 miles	1:28:52	8:53	57.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:45	6:45	66.19
5km	23:57	7:43	63.53
5M	40:46	8:09	60.88
10km	51:59	8:22	59.67
10M	1:28:28	8:51	58.01
Half	1:59:38	9:08	56.35
20M	3:11:57	9:36	55.66
Mara	4:19:34	9:54	54.88

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