Sun 12th Jan 2020 at 12:00pm by Strutbrother

Run > Long Run

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Time
1:33:43
Miles
7.02
Min/mi
13:21
Pacing
66%
WAVA
38.03
Stride(cm)
84
Cals
926
Cadence
143
BPM
134
%MHR
74.7
B/mi
1784
Asc(m)
281
Hillscore
23
Surface
Mixed

Notes & Comments

2 comments

6/10 long slow run, the uphills were hard work and involved a fair bit of walking but the rest seemed OK.
===
1) 1m - 14:08(14:08/m) 108/137bpm 105cal 4.25/6.32mph
2) 1m - 11:32(11:32/m) 131/162bpm 121cal 5.21/6.22mph
3) 1m - 16:57(16:57/m) 139/172bpm 194cal 3.54/6.24mph
4) 1m - 10:33(10:33/m) 137/143bpm 109cal 5.68/6.24mph
5) 1m - 12:56(12:56/m) 139/156bpm 131cal 4.64/6.32mph
6) 1m - 14:57(14:57/m) 141/154bpm 150cal 4.01/6.22mph
7) 1m - 12:27(12:27/m) 141/171bpm 115cal 4.82/6.24mph
8) 0.02m - 13(9:00/m) 141/144bpm 1cal 6.66/6.41mph

14:08 11:32 16:57 10:33 12:56 14:57 12:27 13

	GimmeMedals Building up the miles nicely and a low ave HR. Nailed it!
	Strutbrother Thanks GM!

Pace

30%

10%

35%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:52	3:52	15:28	96 72-134	1484	133 116-168	12/2
0.50	7:05	3:14	12:54	117 91-133	1510	139 120-164	9/3
0.75	11:23	4:17	17:09	97 68-129	1664	134 116-162	7/3
1.00	14:08	2:45	11:00	130 125-137	1430	158 152-164	0/15
1.25	16:57	2:49	11:17	130 119-162	1466	158 152-164	2/19
1.50	20:05	3:08	12:32	136 124-160	1705	152 124-166	11/8
1.75	23:04	2:59	11:57	131 124-142	1566	143 116-158	6/15
2.00	25:39	2:35	10:21	128 123-133	1324	158 156-160	0/17
2.25	28:44	3:04	12:17	133 109-141	1635	151 112-162	5/4
2.50	31:20	2:36	10:24	141 136-146	1467	156 118-166	5/7
2.75	37:02	5:42	22:47	140 129-150	3191	114 100-166	55/0
3.00	42:35	5:34	22:15	141 127-172	3137	125 92-226	27/7
3.25	45:28	2:52	11:29	138 127-143	1584	153 116-158	1/13
3.50	48:01	2:33	10:12	136 132-141	1388	154 152-158	1/24
3.75	50:42	2:42	10:47	138 135-142	1489	154 116-158	1/10
4.00	53:10	2:27	9:48	136 127-140	1334	157 154-160	0/28
4.25	56:16	3:06	12:25	137 116-148	1700	148 96-164	0/8
4.50	59:17	3:01	12:05	139 130-147	1681	157 116-164	4/5
4.75	1:02:26	3:09	12:35	142 127-156	1786	141 116-166	8/3
5.00	1:06:05	3:39	14:38	140 123-156	2049	153 100-160	7/11
5.25	1:09:12	3:06	12:26	139 125-152	1728	147 120-164	7/1
5.50	1:12:53	3:41	14:45	142 128-152	2093	130 106-158	20/0
5.75	1:16:20	3:27	13:46	143 130-154	1970	142 104-248	13/2
6.00	1:21:03	4:43	18:53	140 116-153	2643	117 94-152	34/0
6.25	1:25:17	4:14	16:56	146 128-171	2473	125 104-158	14/1
6.50	1:28:08	2:51	11:26	135 129-140	1543	155 144-160	4/12
6.75	1:30:58	2:50	11:20	142 133-147	1609	157 152-162	10/14
7.00	1:33:30	2:32	10:06	138 134-145	1394	157 154-160	0/19
7.02	1:33:43	13	9:05	141 138-144	1281	161 160-162	0/1

Heart

134/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 281m, Range 96m, Flat prediction 1:25:45

Elevation Graph

Biggest Climbs (m)	Min/mi
93 5.4%	15:54
88 24.0%	24:56
14 4.3%	14:03
13 8.2%	14:42
13 3.3%	15:19
10 4.2%	10:52
See your biggest climbs

Cadence

143 (248 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.0	156	5.4	59:58	11:10
Walk	33.2	115	1.7	31:10	18:47
Still	2.8	-	-	2:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:39	35.83%	More
800m	4:57	9:57	41.22%	More
1km	6:19	10:10	42.03%	More
Mile	10:18	10:18	43.72%	More
5k	39:50	12:49	38.51%	More
5 miles	1:04:26	12:53	38.86%	More
10k	1:21:36	13:08	38.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:53	11:53	37.91
5km	39:30	12:43	38.84
5M	1:05:24	13:05	38.28
10km	1:22:21	13:15	38.00
10M	2:16:22	13:38	37.98
Half	3:01:33	13:52	37.47
20M	4:44:19	14:13	37.92
Mara	6:18:32	14:27	37.98

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