Sun 19th Jan 2020 at 3:00pm by Alex B

Run > Long Run

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Time
1:33:17
Miles
10.16
Min/mi
9:11
Pacing
94%
WAVA
52.62
Stride(cm)
109
Cals
1140
Cadence
161
BPM
140
%MHR
75.1
B/mi
1282
Asc(m)
82
Hillscore
4
Surface
Road

Notes & Comments

Long run with some half mile intervals at around marathon pace

Split Summary
===
1) 1m - 10:03(10:03/m) 114/142bpm 95cal 5.97/0mph
2) 1m - 9:20(9:20/m) 136/143bpm 120cal 6.43/0mph
3) 1m - 9:07(9:07/m) 127/149bpm 93cal 6.58/0mph
4) 1m - 9:13(9:13/m) 141/163bpm 120cal 6.51/0mph
5) 0.5m - 4:34(9:04/m) 148/169bpm 62cal 6.61/0mph
6) 0.5m - 4:20(8:44/m) 144/152bpm 57cal 6.87/0mph
7) 0.5m - 4:38(9:16/m) 144/164bpm 60cal 6.47/0mph
8) 0.5m - 4:29(8:59/m) 143/171bpm 57cal 6.68/0mph
9) 0.5m - 4:43(9:25/m) 142/169bpm 56cal 6.37/0mph
10) 0.5m - 4:20(8:38/m) 145/153bpm 57cal 6.95/0mph
11) 0.5m - 4:37(9:17/m) 144/163bpm 56cal 6.46/0mph
12) 0.5m - 4:20(8:38/m) 152/167bpm 60cal 6.95/0mph
13) 0.5m - 4:43(9:28/m) 143/155bpm 54cal 6.34/0mph
14) 0.5m - 4:25(8:50/m) 149/159bpm 58cal 6.8/0mph
15) 0.5m - 4:51(9:42/m) 145/158bpm 55cal 6.19/0mph
16) 0m - 1(4:34/m) 144/144bpm 13.13/0mph
17) 0.5m - 4:30(9:03/m) 157/168bpm 64cal 6.63/0mph
18) 0.12m - 1:03(8:52/m) 162/166bpm 16cal 6.76/0mph

10:03 9:20 9:07 9:13 4:34 4:20 4:38 4:29 4:43 4:20 4:37 4:20 4:43 4:25 4:51 1 4:30 1:03

Pin Map

10 miles Stubbington & Carrisbrooke Road Loop

0mi in 0

Pace

10%

51%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:16	5:16	10:33	109 74-141	1149	159 154-166	16/0
1.00	10:03	4:47	9:34	119 75-142	1139	161 156-166	1/9
1.50	14:40	4:37	9:13	135 124-143	1245	162 160-166	3/4
2.00	19:26	4:46	9:32	138 133-142	1315	161 148-166	4/2
2.50	24:02	4:36	9:12	133 122-142	1223	161 158-164	1/17
3.00	28:33	4:31	9:03	121 91-149	1095	160 158-162	0/7
3.50	33:21	4:48	9:36	140 132-163	1343	161 146-166	6/2
4.00	37:51	4:30	9:01	142 135-149	1279	162 160-170	2/2
4.50	42:27	4:35	9:10	148 129-169	1358	161 156-164	3/4
5.00	46:49	4:23	8:45	144 139-152	1260	162 160-166	0/4
5.50	51:27	4:38	9:17	144 134-164	1336	160 156-168	4/3
6.00	55:56	4:29	8:58	143 134-171	1281	162 160-166	2/3
6.50	1:00:39	4:42	9:25	142 132-169	1336	160 156-166	3/1
7.00	1:05:01	4:22	8:44	145 141-153	1266	162 160-166	2/2
7.50	1:09:39	4:39	9:18	144 134-163	1338	161 158-166	1/1
8.00	1:13:58	4:19	8:37	152 136-167	1310	164 160-168	2/4
8.50	1:18:42	4:44	9:28	143 136-155	1354	160 158-166	5/2
9.00	1:23:07	4:25	8:49	149 137-159	1314	163 160-170	5/2
9.50	1:27:57	4:51	9:41	145 135-158	1405	160 156-166	7/2
10.00	1:32:30	4:33	9:05	157 144-168	1426	163 160-170	9/2
10.12	1:33:32	1:02	8:58	162 157-166	1453	162 156-168	0/3

Heart

140/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 35m, Flat prediction 1:32:14

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.4%	10:37
11 1.7%	9:32
10 1.3%	9:31
See your biggest climbs

Cadence

161 (170 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	161	10	1:31:40	9:13
Walk	2.0	154	0.2	1:52	11:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	38.51%	More
800m	4:16	8:36	44.58%	More
1km	5:23	8:40	46.09%	More
Mile	8:53	8:53	47.56%	More
5k	28:02	9:01	51.29%	More
5 miles	45:13	9:03	51.76%	More
10k	56:25	9:05	51.79%	More
10 miles	1:32:21	9:14	52.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	58.70
5km	25:12	8:07	57.06
5M	42:38	8:32	54.89
10km	54:11	8:43	53.92
10M	1:31:40	9:10	52.67
Half	2:03:31	9:26	51.31
20M	3:17:06	9:51	50.95
Mara	4:25:36	10:08	50.42

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