Fri 24th Jan 2020 at 8:00am by northernslowcoach

Run > Long Run

  • breezy
  • cold
  • Time
    1:11:23
  • Miles
    6.00
  • Min/mi
    11:54
  • Pacing
    91%
  • WAVA
    45.03
  • Stride(cm)
    78
  • Cals
    798
  • Cadence
    173
  • BPM
    144
  • %MHR
    84.5
  • B/mi
    1718
  • Asc(m)
    86
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

3 comments
Long run this week :)
Split Summary
===
1) 1m - 11:01(11:01/m) 140/153bpm 120cal 5.44/6.16mph
2) 1m - 12:29(12:29/m) 146/152bpm 142cal 4.81/5.85mph
3) 1m - 11:23(11:23/m) 145/154bpm 127cal 5.27/5.78mph
4) 1m - 11:40(11:40/m) 143/151bpm 126cal 5.14/5.61mph
5) 1m - 12:29(12:29/m) 147/155bpm 141cal 4.8/5.11mph
6) 1m - 12:18(12:18/m) 151/159bpm 142cal 4.88/5.41mph
7) 0m - 2(11:38/m) 159/159bpm 5.16/5.36mph
11:01 12:29 11:23 11:40 12:29 12:18 2
Rosehip
Morning :)
northernslowcoach
Morning :)
Autumnleaves
Well done
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

13% 38% 26% 22% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:44 2:44 10:57 126 86-145 1380 172 168-178 1/5
0.50 5:29 2:45 11:00 136 129-144 1497 172 170-176 0/15
0.75 8:22 2:53 11:30 142 133-152 1634 175 172-180 0/9
1.00 11:01 2:39 10:36 148 144-153 1570 175 172-178 1/5
1.25 13:46 2:45 11:00 137 133-143 1507 173 170-176 0/10
1.50 17:00 3:14 12:57 147 141-151 1903 175 170-178 13/0
1.75 20:04 3:04 12:16 147 143-150 1802 173 170-176 9/2
2.00 23:30 3:26 13:43 150 145-152 2056 172 168-174 12/0
2.25 26:33 3:03 12:14 151 149-152 1846 174 172-176 4/1
2.50 29:27 2:54 11:36 148 140-154 1716 173 172-176 4/6
2.75 32:12 2:45 11:00 140 137-143 1541 172 170-174 1/5
3.00 34:53 2:40 10:42 139 134-143 1487 172 168-176 0/23
3.25 37:44 2:52 11:26 142 137-147 1624 173 170-176 0/10
3.50 40:39 2:55 11:41 143 138-149 1670 172 170-176 2/2
3.75 43:38 2:59 11:55 147 138-151 1751 172 170-178 3/7
4.00 46:33 2:55 11:40 139 134-145 1623 172 168-174 0/8
4.25 49:37 3:04 12:14 147 145-151 1799 172 170-180 2/2
4.50 52:41 3:04 12:17 146 144-151 1794 171 168-172 2/1
4.75 55:49 3:08 12:30 146 143-148 1826 168 164-172 3/1
5.00 59:02 3:14 12:55 149 142-155 1923 170 166-176 6/2
5.25 1:02:11 3:08 12:34 145 138-153 1821 172 168-178 4/2
5.50 1:05:20 3:09 12:38 152 144-157 1919 171 162-174 5/1
5.75 1:08:22 3:02 12:06 151 142-155 1828 174 172-178 4/0
6.00 1:11:20 2:58 11:53 156 154-159 1853 177 174-180 6/3
6.00 1:11:25 5 +2 24:09 159 158-159 3840 180 180-180 0/0

Heart

144/159max
  • Show Beats/Mile

Elevation

Asc 86m, Range 65m, Flat prediction 1:09:57
Elevation Graph
Biggest Climbs (m) Min/mi
30 2.5% 12:47
18 1.2% 12:23
13 3.2% 11:16
See your biggest climbs

Cadence

173 (180 max) Stride Length: 78cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:27 9:52 39.10% More
800m 5:19 10:42 39.46% More
1km 6:42 10:46 40.87% More
Mile 10:48 10:48 43.20% More
5k 35:53 11:33 45.44% More
5 miles 58:58 11:48 45.13% More

Predictions

Dist Time Per Mile WAVA
1M 9:57 9:57 46.91
5km 34:37 11:09 47.11
5M 58:25 11:41 45.55
10km 1:14:11 11:56 44.90
10M 2:05:12 12:31 43.82
Half 2:48:31 12:52 42.51
20M 4:28:23 13:25 41.97
Mara 6:01:13 13:47 41.29
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