Sun 12th Jan 2020 at 11:00am by Richard-M

Run > Long Run

  • breezy
  • Time
    2:18:31
  • Miles
    14.92
  • Min/mi
    9:17
  • Pacing
    0%
  • WAVA
    53.41
  • Stride(cm)
    110
  • Cals
    1646
  • Cadence
    158
  • BPM
    144
  • %MHR
    84.5
  • B/mi
    1334
  • Asc(m)
    311
  • Hillscore
    11
  • Surface
    Trail

Notes & Comments

Run back from Watford XC w Ed, Rowland, Hannah & Andy⛅
Nice stop at Cafe Nero
About as hard as expected...

Partly Cloudy, 9°C, Feels like 5°C, Humidity 89%, Wind 19mph from WSW - by Klimat.app

Split Summary
===
1) 1km - 5:46(5:46/km) 127/136bpm 65cal 10.4/11.39kmph
2) 1km - 5:46(5:46/km) 137/141bpm 72cal 10.39/11.05kmph
3) 1km - 5:31(5:31/km) 142/146bpm 73cal 10.89/11.69kmph
4) 1km - 5:30(5:30/km) 140/147bpm 68cal 10.92/11.96kmph
5) 1km - 5:15(5:15/km) 148/150bpm 71cal 11.42/14.24kmph
6) 1km - 5:10(5:10/km) 150/153bpm 71cal 11.61/12.93kmph
7) 1km - 5:04(5:04/km) 150/152bpm 69cal 11.85/12.19kmph
8) 1km - 5:32(5:32/km) 147/153bpm 72cal 10.85/11.92kmph
9) 1km - 5:14(5:14/km) 151/153bpm 71cal 11.48/11.96kmph
10) 1km - 6:35(6:35/km) 140/151bpm 70cal 9.12/13.2kmph
11) 1km - 5:35(5:35/km) 150/155bpm 74cal 10.76/12.33kmph
12) 1km - 6:07(6:07/km) 143/152bpm 66cal 9.8/12.29kmph
13) 1km - 6:27(6:27/km) 134/148bpm 60cal 9.31/11.46kmph
14) 1km - 6:22(6:22/km) 143/153bpm 77cal 9.42/12.77kmph
15) 1km - 5:40(5:40/km) 153/158bpm 78cal 10.58/13.3kmph
16) 1km - 5:30(5:30/km) 148/154bpm 69cal 10.91/12.8kmph
17) 1km - 4:48(4:48/km) 152/154bpm 66cal 12.48/12.97kmph
18) 1km - 5:12(5:12/km) 156/158bpm 73cal 11.53/12.26kmph
19) 1km - 6:38(6:38/km) 139/160bpm 63cal 9.04/13.07kmph
20) 1km - 5:43(5:43/km) 142/151bpm 60cal 10.48/12.46kmph
21) 1km - 6:18(6:18/km) 143/153bpm 66cal 9.52/11.96kmph
22) 1km - 6:47(6:47/km) 141/155bpm 67cal 8.83/11.56kmph
23) 1km - 6:24(6:24/km) 136/150bpm 61cal 9.38/12.23kmph
24) 1km - 5:31(5:31/km) 147/155bpm 64cal 10.88/11.99kmph
25) 0.01km - 5(9:58/km) 141/143bpm 6.02/5.04kmph
5:46 5:46 5:31 5:30 5:15 5:10 5:04 5:32 5:14 6:35 5:35 6:07 6:27 6:22 5:40 5:30 4:48 5:12 6:38 5:43 6:18 6:47 6:24 5:31 5
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

21% 30% 40% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:41 4:41 9:22 126 82-136 1179 161 106-176 1/15
1.00 9:18 4:37 9:15 135 127-139 1248 162 158-168 20/11
1.50 13:49 4:31 9:01 140 137-145 1263 163 156-190 9/11
2.00 18:18 4:29 8:59 143 139-147 1284 163 154-194 7/9
2.50 24:19 6:01 +1:40 12:01 138 102-146 1659 160 96-168 14/10
3.00 28:33 4:14 8:28 148 144-150 1253 162 160-168 10/8
3.50 32:39 4:06 8:13 149 145-152 1224 163 160-166 5/7
4.00 36:46 4:06 8:12 150 148-153 1231 163 160-166 8/5
4.50 41:03 4:17 8:35 149 140-152 1278 165 162-182 9/8
5.00 45:28 4:25 8:51 148 128-153 1310 158 114-170 7/4
5.50 49:40 4:12 8:23 150 148-153 1258 166 160-198 11/10
6.00 55:09 5:29 10:59 140 115-153 1537 153 100-256 8/4
6.50 59:23 4:13 8:27 149 144-155 1259 165 114-194 7/5
7.00 1:03:54 4:32 9:03 149 144-155 1349 159 106-178 8/8
7.50 1:09:12 5:17 10:35 141 122-152 1492 150 60-180 6/4
8.00 1:30:11 20:59 +15:41 41:58 134 87-148 5625 151 110-168 21/2
8.50 1:34:52 4:40 9:21 141 128-153 1318 160 108-172 16/13
9.00 1:40:08 5:16 10:32 149 137-158 1570 156 76-174 34/0
9.50 1:44:23 4:15 8:30 152 148-155 1293 159 112-168 10/7
10.00 1:48:50 4:28 8:55 147 127-154 1311 159 116-172 2/13
10.50 1:52:43 3:53 7:45 152 147-154 1179 163 158-174 2/17
11.00 1:56:52 4:09 8:17 155 151-158 1284 165 162-174 8/10
11.50 2:00:49 3:58 7:55 157 156-160 1243 165 162-180 4/11
12.00 2:07:21 6:31 13:03 131 112-158 1710 137 100-200 6/13
12.50 2:11:52 4:31 9:02 147 130-151 1327 156 106-172 3/7
13.00 2:16:41 4:49 9:38 143 117-152 1378 158 94-194 11/10
13.50 2:22:33 5:53 +26 11:45 140 108-155 1645 153 100-172 12/8
14.00 2:28:16 5:43 11:26 134 112-150 1532 144 90-170 26/2
14.50 2:32:27 4:11 8:22 149 147-152 1246 169 162-218 4/3
14.92 2:37:52 5:25 +1:34 12:58 146 111-155 1893 161 98-172 7/0

Heart

144/160max
  • Show Beats/Mile

Elevation

Asc 311m, Range 94m, Flat prediction 2:16:45
Elevation Graph
Biggest Climbs (m) Min/mi
43 3.0% 9:33
29 2.8% 10:40
20 5.5% 10:36
13 6.1% 10:19
See your biggest climbs

Cadence

158 (256 max) Stride Length: 110cm Run: 86.2% Walk: 13.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:14 45.58% More
800m 3:49 7:40 50.39% More
1km 4:48 7:44 52.13% More
Mile 7:54 7:54 53.88% More
5k 26:14 8:27 55.25% More
5 miles 43:51 8:46 53.81% More
10k 56:29 9:05 52.16% More
10 miles 1:46:58 10:42 45.52% More
Half 2:17:22 10:29 46.90% More

Predictions

Dist Time Per Mile WAVA
1M 6:56 6:56 61.44
5km 24:20 7:50 59.56
5M 41:14 8:15 57.22
10km 52:28 8:27 56.15
10M 1:28:54 8:53 54.77
Half 1:59:55 9:09 53.31
20M 3:11:40 9:35 52.85
Mara 4:18:32 9:52 52.24

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