Sun 12th Jan 2020 at 10:00am by Ebb

Run > General
  • Time
    2:16:42
  • Miles
    13.22
  • Min/mi
    10:20
  • Pacing
    86%
  • WAVA
    50.65
  • Stride(cm)
    88
  • Cals
    1298
  • Cadence
    176
  • BPM
    159
  • %MHR
    84.5
  • B/mi
    1642
  • Asc(m)
    106
  • Surface
    Road

Notes & Comments

3 comments
Split Summary
===
1) 1m - 10:15(10:15/m) 146/159bpm 89cal
2) 1m - 10:05(10:05/m) 154/161bpm 94cal
3) 1m - 10:20(10:20/m) 152/164bpm 93cal
4) 1m - 10:46(10:46/m) 151/166bpm 94cal
5) 1m - 10:23(10:23/m) 159/177bpm 99cal
6) 1m - 10:17(10:17/m) 160/173bpm 99cal
7) 1m - 10:27(10:27/m) 162/176bpm 100cal
8) 1m - 9:57(9:57/m) 165/184bpm 100cal
9) 1m - 10:02(10:02/m) 164/173bpm 98cal
10) 1m - 10:21(10:21/m) 165/178bpm 103cal
11) 1m - 11:35(11:35/m) 164/178bpm 112cal
12) 1m - 10:02(10:02/m) 164/176bpm 99cal
13) 1m - 10:02(10:02/m) 163/172bpm 97cal
14) 0.22m - 2:12(9:50/m) 165/176bpm 21cal
10:15 10:05 10:20 10:46 10:23 10:17 10:27 9:57 10:02 10:21 11:35 10:02 10:02 2:12
Evangel
Well done Ebb. That is a really good result. You're on course for a sub 5hr. M.
Ebb
Thanks Evangel. I was originally training for sub 2:10 but I've struggling to run pain free at anything above a steady pace since mid November. The first 9 miles yesterday were good; the last 4 miles not so much (mile 11 included a stop for pain relief gel!) I'm pleased with the time though. :)
Evangel
Perhaps you should hold back on pace until the pain is under control.

Pace

2% 1% 43% 42% 10% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:08 5:08 10:16 139 94-154 1426 178 174-184 2/2
1.00 10:15 5:07 10:14 149 141-159 1525 177 174-180 6/8
1.50 15:15 5:00 10:01 154 144-161 1542 177 174-180 4/6
2.00 20:20 5:05 10:10 153 143-160 1556 176 168-180 4/4
2.50 25:29 5:09 10:18 152 141-163 1565 177 174-180 2/4
3.00 30:40 5:11 10:22 152 144-160 1575 177 174-180 3/4
3.50 35:54 5:14 10:29 151 144-163 1582 177 174-180 2/3
4.00 41:26 5:31 11:02 149 136-166 1645 170 114-180 3/2
4.50 46:37 5:11 10:22 158 149-176 1639 177 174-180 2/3
5.00 51:49 5:12 10:24 161 153-173 1673 176 174-180 2/3
5.50 57:01 5:12 10:24 160 150-170 1665 177 172-180 4/1
6.00 1:02:06 5:05 10:10 160 150-173 1627 176 166-178 5/9
6.50 1:07:36 5:30 11:00 161 145-175 1771 172 122-178 3/3
7.00 1:12:34 4:59 9:57 164 152-176 1632 177 174-180 7/9
7.50 1:17:24 4:49 9:39 168 157-184 1620 177 174-180 4/3
8.00 1:22:31 5:08 10:15 162 156-171 1662 177 174-178 3/2
8.50 1:27:35 5:04 10:08 164 156-171 1662 176 174-178 3/4
9.00 1:32:33 4:58 9:56 164 156-173 1628 176 174-178 4/3
9.50 1:37:47 5:13 10:26 165 154-177 1723 174 124-178 3/4
10.00 1:42:54 5:07 10:15 165 157-177 1691 177 176-180 2/2
10.50 1:49:16 6:22 12:43 163 139-175 2074 175 88-180 4/3
11.00 1:54:28 5:13 10:26 166 153-178 1731 178 176-180 4/3
11.50 1:59:30 5:02 10:04 162 145-176 1630 178 176-180 3/4
12.00 2:04:30 5:00 10:00 165 157-172 1651 178 176-182 6/4
12.50 2:09:33 5:02 10:04 163 155-171 1642 178 174-180 9/5
13.00 2:14:32 5:00 9:59 164 158-172 1638 177 172-180 2/3
13.22 2:16:45 2:13 9:54 165 150-175 1632 177 172-178 3/2

Heart

159/184max
  • Show Beats/Mile

Elevation

Asc 106m, Range 11m, Flat prediction 2:16:42
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (184 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.8 176 13.1 2:13:43 10:11
Walk 1.3 121 0.1 1:46 19:42
Still 0.9 - - 1:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:18 9:15 39.71% More
800m 4:44 9:31 42.50% More
1km 5:58 9:36 43.92% More
Mile 9:46 9:46 45.55% More
5k 31:16 10:04 49.73% More
5 miles 50:54 10:11 49.84% More
10k 1:03:36 10:14 49.94% More
10 miles 1:42:52 10:17 50.76% More
Half 2:15:28 10:20 50.62% More

Predictions

Dist Time Per Mile WAVA
1M 8:51 8:51 50.28
5km 29:27 9:29 52.79
5M 48:46 9:45 52.02
10km 1:01:24 9:53 51.73
10M 1:41:41 10:10 51.35
Half 2:15:23 10:20 50.30
20M 3:32:01 10:36 50.41
Mara 4:42:16 10:46 50.05
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