Mon 20th Jan 2020 at 1:00pm by Oscar the Grouch

Run > Medium Long Run
  • v cold
  • Time
    1:47:00
  • Miles
    12.01
  • Min/mi
    8:55
  • Pacing
    90%
  • WAVA
    54.18
  • Stride(cm)
    110
  • Cals
    1139
  • Cadence
    164
  • BPM
    147
  • %MHR
    78.1
  • B/mi
    1308
  • Asc(m)
    390
  • Hillscore
    32
  • Surface
    Road

Notes & Comments

2 comments
Very slippy underfoot in parts

Split Summary
===
1) 1m - 9:12(9:12/m) 134/144bpm 103cal 6.53/6.85mph
2) 1m - 9:02(9:02/m) 142/154bpm 110cal 6.64/7.12mph
3) 1m - 8:47(8:47/m) 153/170bpm 115cal 6.83/7.31mph
4) 1m - 10:30(10:30/m) 161/168bpm 145cal 5.71/7.26mph
5) 1m - 8:59(8:59/m) 157/169bpm 118cal 6.68/7.31mph
6) 1m - 8:40(8:40/m) 149/155bpm 101cal 6.93/7.43mph
7) 1m - 8:46(8:46/m) 132/147bpm 40cal 6.85/7.35mph
8) 1m - 8:34(8:34/m) 137/149bpm 54cal 7/7.58mph
9) 1m - 9:14(9:14/m) 150/170bpm 95cal 6.49/7.56mph
10) 1m - 8:44(8:44/m) 151/170bpm 97cal 6.87/7.24mph
11) 1m - 8:03(8:03/m) 150/171bpm 81cal 7.45/7.95mph
12) 1m - 8:27(8:27/m) 149/164bpm 80cal 7.1/7.95mph
13) 0.01m - 1(4:04/m) 155/155bpm 14.76/6.24mph
9:12 9:02 8:47 10:30 8:59 8:40 8:46 8:34 9:14 8:44 8:03 8:27 1
James74
sure it was hilly enough?
Oscar the Grouch
Ha ha James, I have a big hill on my doorstep and I like to pop up it in general training every 6 weeks or so just to check where my fitness is!!!
Thanks Trin :-)
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Pace

10% 25% 53% 11%

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 9:21 127 68-144 1188 160 124-168 11/2
1.00 9:11 4:30 9:01 133 122-144 1198 161 156-166 7/18
1.50 13:33 4:22 8:45 140 131-145 1224 163 160-166 13/2
2.00 18:13 4:40 9:20 145 135-153 1354 163 160-166 21/3
2.50 22:46 4:32 9:05 149 136-165 1353 163 158-168 18/5
3.00 27:01 4:15 8:29 157 136-169 1333 161 158-164 10/24
3.50 32:09 5:08 10:16 157 135-168 1613 165 160-168 55/2
4.00 37:31 5:22 10:44 165 162-168 1770 166 162-168 75/5
4.50 42:14 4:43 9:26 160 151-169 1510 165 160-188 31/16
5.00 46:30 4:16 8:32 152 144-158 1297 165 160-168 10/3
5.50 50:57 4:27 8:55 151 146-155 1345 165 162-168 16/3
6.00 55:10 4:12 8:25 147 138-152 1237 164 160-170 2/11
6.50 59:39 4:30 8:59 131 124-145 1178 165 156-174 4/87
7.00 1:03:56 4:16 8:33 134 123-146 1145 164 154-176 1/44
7.50 1:08:06 4:10 8:21 135 130-144 1127 161 156-164 2/34
8.00 1:12:30 4:24 8:47 139 130-147 1221 161 140-164 7/21
8.50 1:17:17 4:47 9:35 145 131-164 1389 164 162-168 28/6
9.00 1:21:44 4:27 8:54 155 134-170 1379 164 154-166 12/15
9.50 1:26:08 4:24 8:48 145 137-152 1277 165 160-170 15/6
10.00 1:30:28 4:19 8:39 158 144-169 1367 165 158-170 19/19
10.50 1:34:36 4:09 8:17 152 135-168 1260 164 158-170 5/14
11.00 1:38:31 3:55 7:49 150 140-171 1173 167 162-170 5/19
11.50 1:42:39 4:08 8:16 149 140-164 1232 165 140-172 1/14
12.00 1:46:57 4:18 8:37 150 145-156 1292 167 158-174 7/10

Heart

147/171max
  • Show Beats/Mile

Elevation

Asc 390m, Range 208m, Flat prediction 1:43:21
Elevation Graph
Biggest Climbs (m) Min/mi
157 7.7% 10:18
40 5.8% 9:34
26 2.8% 9:15
18 2.2% 8:51
15 4.0% 9:06
13 5.1% 8:37
See your biggest climbs

Cadence

164 (188 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 163 12 1:46:44 8:54
Walk 0.2 130 0 16 11:53

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:34 42.97% More
800m 3:53 7:48 48.66% More
1km 4:50 7:47 50.86% More
Mile 8:02 8:02 52.22% More
5k 26:00 8:22 54.89% More
5 miles 42:53 8:35 54.12% More
10k 53:28 8:36 54.19% More
10 miles 1:28:44 8:52 53.95% More

Predictions

Dist Time Per Mile WAVA
1M 7:40 7:40 54.71
5km 25:31 8:13 55.92
5M 42:16 8:27 54.92
10km 53:13 8:34 54.45
10M 1:28:07 8:49 54.33
Half 1:57:19 8:57 53.56
20M 3:03:43 9:11 54.20
Mara 4:04:36 9:20 54.28
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