Sun 8th Mar 2020 at 4:00am by theOtherRichard

Run > Long Run
  • Time
    2:18:22
  • Miles
    14.09
  • Min/mi
    9:49
  • Pacing
    42%
  • WAVA
    50.33
  • Stride(cm)
    101
  • Cals
    2237
  • Cadence
    162
  • BPM
    170
  • %MHR
    99.6
  • B/mi
    1672
  • Asc(m)
    287
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

14M including 2M at marathon pace.
Conveniently, the two miles were slightly downhill and had a slight tailwind. They were both well within marathon pace though (8:12 & 7:45). Probably way too fast realistically, but it didn't feel too hard and it's nice to push it to see what it felt like.
[Started early (5am) and my body didn't really play ball with its routines.]

Split Summary
===
1) 1m - 10:36(10:36/m) 160/177bpm 155cal 5.66/6.22mph
2) 1m - 10:14(10:14/m) 164/171bpm 156cal 5.87/6.47mph
3) 1m - 10:04(10:04/m) 168/174bpm 160cal 5.96/7.03mph
4) 1m - 10:30(10:30/m) 176/182bpm 183cal 5.71/5.99mph
5) 1m - 10:09(10:09/m) 176/182bpm 175cal 5.91/6.66mph
6) 1m - 10:22(10:22/m) 171/178bpm 170cal 5.79/6.45mph
7) 1m - 10:09(10:09/m) 172/176bpm 166cal 5.91/6.32mph
8) 1m - 9:51(9:51/m) 171/177bpm 158cal 6.09/6.93mph
9) 1m - 9:53(9:53/m) 170/184bpm 157cal 6.07/6.59mph
10) 0.54m - 5:31(10:11/m) 172/179bpm 90cal 5.89/6.39mph
11) 1m - 8:13(8:13/m) 173/178bpm 136cal 7.31/7.78mph
12) 1m - 7:45(7:45/m) 174/178bpm 130cal 7.74/8.1mph
13) 1m - 9:53(9:53/m) 173/180bpm 164cal 6.08/7.49mph
14) 1m - 10:09(10:09/m) 168/173bpm 159cal 5.91/6.51mph
15) 0.55m - 5:03(9:10/m) 168/174bpm 78cal 6.54/8.06mph
10:36 10:14 10:04 10:30 10:09 10:22 10:09 9:51 9:53 5:31 8:13 7:45 9:53 10:09 5:03

Pace

82% 6% 10% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:15 5:15 10:30 156 80-177 1639 166 118-180 5/23
1.00 10:35 5:20 10:41 164 160-169 1751 162 160-170 25/3
1.50 15:44 5:08 10:16 165 158-169 1695 160 156-164 4/9
2.00 22:22 6:38 +1:33 13:17 164 128-171 2178 160 114-176 17/0
2.50 27:28 5:06 10:11 168 164-172 1711 161 158-184 5/12
3.00 32:28 5:00 10:00 169 160-174 1691 161 158-168 11/24
3.50 37:39 5:11 10:22 174 170-178 1805 161 154-172 25/7
4.00 42:58 5:19 10:39 178 173-182 1895 160 156-164 17/0
4.50 48:03 5:05 10:10 177 172-181 1799 160 158-162 2/3
5.00 58:18 10:15 +5:11 20:29 174 133-182 3565 161 158-174 8/1
5.50 1:03:27 5:09 10:18 172 159-178 1770 163 160-172 1/8
6.00 1:08:41 5:14 10:28 171 166-176 1791 162 158-168 13/4
6.50 1:13:52 5:11 10:22 172 167-176 1782 161 158-164 5/4
7.00 1:18:49 4:57 9:54 172 167-176 1703 161 158-192 3/15
7.50 1:23:44 4:56 9:52 172 166-175 1696 163 158-192 10/20
8.00 1:29:43 5:59 +1:03 11:57 170 143-177 2032 164 160-168 0/25
8.50 1:36:08 6:25 +1:31 12:50 169 144-184 2169 164 160-182 16/8
9.00 1:41:07 4:59 9:59 171 165-176 1707 162 158-170 17/3
9.50 1:46:18 5:10 10:21 171 160-179 1769 162 158-172 25/0
10.00 1:50:26 4:08 +2 8:16 173 163-178 1430 161 158-172 2/10
10.50 1:54:31 4:05 8:10 173 169-178 1412 161 160-166 4/5
11.00 1:58:28 3:57 7:54 173 168-178 1368 161 160-164 5/7
11.50 2:02:15 3:47 7:34 174 167-178 1318 164 160-170 3/7
12.00 2:07:10 4:55 9:50 175 171-179 1721 163 156-172 7/10
12.50 2:12:06 4:56 9:51 171 152-180 1685 165 160-174 2/23
13.00 2:17:10 5:04 10:08 169 165-173 1714 165 160-172 24/17
13.50 2:22:15 5:05 10:10 168 163-173 1709 163 160-174 15/5
14.00 2:26:46 4:31 9:02 167 162-174 1507 167 162-174 5/14
14.09 2:27:43 57 10:28 170 166-172 1780 167 162-174 2/1

Heart

170/184max
  • Show Beats/Mile

Elevation

Asc 287m, Range 62m, Flat prediction 2:12:01
Elevation Graph
Biggest Climbs (m) Min/mi
43 2.5% 11:15
41 4.9% 10:31
29 3.4% 10:43
24 2.8% 10:38
21 2.1% 12:40
14 4.0% 9:52
See your biggest climbs

Cadence

162 (192 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.8 162 14.1 2:18:04 10:21
Walk 1.2 116 0 1:48 4:16:14
Still 0.1 - - 6 -
Pause 5.0 - - 7:45 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:17 45.33% More
800m 3:45 7:32 51.33% More
1km 4:41 7:32 53.54% More
Mile 7:43 7:43 55.23% More
5k 26:51 8:38 53.99% More
5 miles 45:38 9:08 51.70% More
10k 59:10 9:31 49.79% More
10 miles 1:43:47 10:23 46.91% More
Half 2:17:12 10:28 46.95% More

Predictions

Dist Time Per Mile WAVA
1M 6:16 6:16 67.97
5km 23:36 7:36 61.41
5M 41:11 8:14 57.29
10km 53:06 8:33 55.48
10M 1:32:39 9:16 52.56
Half 2:07:04 9:42 50.31
20M 3:28:26 10:25 48.60
Mara 4:45:50 10:55 47.25

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