Sat 18th Jan 2020 at 9:00am by Cheeky Chappy

Run > Long Run
  • cold
  • Time
    2:23:48
  • Miles
    16.01
  • Min/mi
    8:59
  • Pacing
    88%
  • WAVA
    56.96
  • Stride(cm)
    105
  • Cals
    1594
  • Cadence
    170
  • BPM
    138
  • %MHR
    84.2
  • B/mi
    1240
  • Surface
    Road

Notes & Comments

Very tired legs after 3 consecutive days. Good miles and injury ok.

Split Summary
===
1) 1m - 8:23(8:23/m) 132/141bpm 114cal 7.16/9.29mph
2) 1m - 8:24(8:24/m) 139/147bpm 120cal 7.14/8.41mph
3) 1m - 8:26(8:26/m) 139/144bpm 116cal 7.12/8.27mph
4) 1m - 8:41(8:41/m) 142/149bpm 122cal 6.91/8.14mph
5) 1m - 8:56(8:56/m) 152/161bpm 139cal 6.72/7.76mph
6) 1m - 8:25(8:25/m) 144/155bpm 114cal 7.13/7.74mph
7) 1m - 8:32(8:32/m) 133/145bpm 83cal 7.03/8.33mph
8) 1m - 9:09(9:09/m) 135/146bpm 86cal 6.56/7.45mph
9) 1m - 9:04(9:04/m) 136/144bpm 87cal 6.62/7.39mph
10) 1m - 9:15(9:15/m) 134/143bpm 81cal 6.48/7.97mph
11) 1m - 10:03(10:03/m) 141/156bpm 112cal 5.97/8.5mph
12) 1m - 9:24(9:24/m) 135/144bpm 81cal 6.38/7.26mph
13) 1m - 9:03(9:03/m) 135/141bpm 73cal 6.63/7.39mph
14) 1m - 9:25(9:25/m) 138/145bpm 92cal 6.37/7.12mph
15) 1m - 9:23(9:23/m) 136/143bpm 80cal 6.4/7.22mph
16) 1m - 9:10(9:10/m) 139/146bpm 93cal 6.55/8.29mph
17) 0.01m - 6(7:21/m) 145/145bpm 1cal 8.16/7.26mph
8:23 8:24 8:26 8:41 8:56 8:25 8:32 9:09 9:04 9:15 10:03 9:24 9:03 9:25 9:23 9:10 6

Pace

70% 26% 3% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.50 4:27 4:27 +5 8:55 127 84-140 1132 174 96-180
1.00 8:28 4:01 8:01 135 128-141 1083 178 174-186
1.50 12:44 4:16 8:32 141 135-147 1204 175 172-178
2.00 16:53 4:08 8:17 138 134-142 1142 174 170-176
2.50 21:04 4:11 8:22 138 135-141 1155 174 170-178
3.00 25:18 4:14 8:28 140 136-143 1186 174 172-178
3.50 29:28 4:10 8:21 142 138-148 1185 173 170-176
4.00 34:07 4:39 +8 9:18 143 138-149 1331 173 168-176
4.50 38:37 4:29 8:59 149 141-161 1338 172 164-176
5.00 43:03 4:26 8:52 156 152-159 1383 173 170-176
5.50 47:22 4:19 8:38 148 140-155 1277 172 170-176
6.00 51:28 4:06 8:12 139 133-145 1140 172 170-176
6.50 55:52 4:24 8:48 130 121-144 1144 171 164-176
7.00 1:00:00 4:08 8:16 137 132-145 1133 171 166-174
7.50 1:04:34 4:34 9:08 134 130-140 1224 170 166-172
8.00 1:09:09 4:35 9:10 136 127-146 1248 169 158-176
8.50 1:13:40 4:31 9:02 137 127-144 1238 170 162-172
9.00 1:18:19 4:39 +7 9:19 135 127-143 1257 169 156-172
9.50 1:22:57 4:38 9:15 134 128-143 1240 169 160-174
10.00 1:27:34 4:37 9:14 135 128-143 1246 170 164-172
10.50 1:32:34 5:00 10:00 142 133-155 1420 167 152-172
11.00 1:37:37 5:03 10:06 141 134-149 1425 167 84-172
11.50 1:42:17 4:40 9:20 136 128-141 1270 168 160-172
12.00 1:47:01 4:44 9:28 134 126-143 1269 168 162-172
12.50 1:51:32 4:31 9:01 135 127-141 1218 169 166-172
13.00 1:56:19 4:47 +15 9:35 135 129-138 1293 168 164-172
13.50 2:01:12 4:52 9:45 139 133-143 1354 166 82-172
14.00 2:05:45 4:33 9:06 137 130-145 1246 168 164-172
14.50 2:10:32 4:48 9:35 136 131-139 1304 169 154-172
15.00 2:15:16 4:44 +10 9:27 135 127-143 1276 167 80-172
15.50 2:19:47 4:31 9:02 138 133-144 1245 169 160-174
16.00 2:24:26 4:40 9:19 141 138-146 1315 168 162-172
16.01 2:24:33 7 8:40 145 144-145 1257 169 168-170

Heart

138/161max
  • Show Beats/Mile

Cadence

170 (186 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.2 170 16 2:23:26 9:01
Walk 0.4 93 0 31 16:01
Still 0.0 - - 1 -
Pause 0.4 - - 35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:34 44.51% More
800m 3:51 7:46 51.10% More
1km 4:55 7:55 52.20% More
Mile 8:12 8:12 53.21% More
5k 25:53 8:20 57.35% More
5 miles 42:43 8:33 56.63% More
10k 53:05 8:33 56.93% More
10 miles 1:27:32 8:45 57.09% More
Half 1:57:20 8:57 56.36% More

Predictions

Dist Time Per Mile WAVA
1M 7:24 7:24 58.94
5km 24:53 8:01 59.66
5M 41:24 8:17 58.43
10km 52:14 8:24 57.86
10M 1:26:54 8:41 57.50
Half 1:56:01 8:51 56.56
20M 3:02:27 9:07 56.99
Mara 4:03:35 9:18 56.92
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