Sun 10th May 2020 at 4:00am by ascoey

Run > General
  • Time
    1:31:27
  • Miles
    9.02
  • Min/mi
    10:08
  • Pacing
    92.9%
  • WAVA
    46.97
  • Stride(cm)
    95
  • Cals
    1384
  • Cadence
    166
  • BPM
    125
  • %MHR
    74.1
  • B/mi
    1269
  • Asc(m)
    134
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

There's a lot to like here. Up early to do the 5-6am RIOT Chain Gang stint. Personal aim was up to 10 miles and I'm pretty happy with this. The pace was nice and steady. Didn't get too bored. Perhaps some potential stomach issues meant I wasn't too bothered about carrying on. A few hours on and feeling pretty fresh.

Completes a fairly positive few days running. Not too bothered about the pace as when reviewing the, now fabled, 2014 marathon training campaign, I can see that quite a few runs were too quick but there's still plenty that were in this kind of range (actually just a bit quicker but I was 20lbs lighter so I can give myself a break here!

Also, I don't need to be quick right now. This is a bit of P&D style work in order to build a base for some specific training at a later stage.

.Split Summary
===
1) 0.52m - 5:26(10:33/m) 112/122bpm 80cal 5.69/6.28mph
2) 5.89m - 59:38(10:08/m) 125/137bpm 934cal 5.92/6.39mph
3) 2.62m - 26:22(10:03/m) 129/139bpm 370cal 5.97/6.28mph
5:26 59:38 26:22

Pace

1% 19% 35% 43% 1% 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 2:34 2:34 10:18 106 88-118 1091 162 156-168 1/6
0.50 5:16 2:41 10:45 119 117-122 1279 163 160-170 6/3
0.75 7:47 2:32 10:06 121 106-127 1223 164 156-170 6/1
1.00 10:20 2:33 10:11 122 116-127 1243 163 158-172 3/7
1.25 12:51 2:31 10:05 119 112-122 1200 164 160-172 2/3
1.50 15:25 2:33 10:14 121 112-125 1237 165 160-174 4/4
1.75 18:02 2:38 10:30 125 121-130 1313 163 158-168 6/1
2.00 21:03 3:01 +28 12:02 119 103-127 1432 164 120-176 4/1
2.25 23:40 2:38 10:30 125 114-131 1313 166 162-174 9/1
2.50 26:07 2:26 9:45 127 120-131 1238 166 162-174 4/4
2.75 28:34 2:27 9:48 120 113-122 1175 165 162-172 0/8
3.00 31:07 2:34 10:16 123 118-128 1262 167 164-176 4/2
3.25 33:43 2:35 10:22 130 127-133 1348 168 162-176 8/0
3.50 36:14 2:31 10:03 122 119-125 1226 166 164-172 0/8
3.75 38:44 2:30 10:00 122 118-125 1220 166 164-174 1/4
4.00 41:22 2:38 10:33 130 124-136 1372 167 162-174 10/0
4.25 43:58 2:36 10:23 128 126-131 1329 166 162-172 6/1
4.50 46:33 2:35 10:21 127 121-132 1314 167 162-176 5/1
4.75 49:05 2:32 10:08 125 121-128 1267 167 164-176 1/3
5.00 51:38 2:33 10:11 126 124-132 1282 167 162-176 2/3
5.25 54:07 2:29 9:57 130 127-135 1293 168 162-174 4/2
5.50 56:33 2:26 9:44 128 126-133 1247 167 164-174 3/3
5.75 59:02 2:29 9:56 126 115-133 1252 169 164-174 2/2
6.00 1:01:32 2:30 9:59 131 125-137 1308 169 164-176 3/3
6.25 1:04:01 2:29 9:56 127 125-130 1262 167 164-176 2/4
6.50 1:06:35 2:34 10:17 128 126-130 1317 169 164-178 3/1
6.75 1:09:04 2:29 9:56 129 126-132 1281 167 162-172 1/2
7.00 1:11:34 2:30 9:59 126 123-129 1257 170 166-178 3/5
7.25 1:14:06 2:32 10:09 130 127-134 1319 168 164-174 3/2
7.50 1:16:36 2:30 10:01 129 126-132 1292 167 162-174 2/4
7.75 1:19:05 2:29 9:56 127 124-134 1263 167 162-172 0/7
8.00 1:21:31 2:26 9:45 125 122-130 1219 167 162-172 2/9
8.25 1:23:59 2:28 9:50 128 121-134 1259 167 162-172 2/4
8.50 1:26:30 2:31 10:03 129 124-135 1297 168 164-174 5/5
8.75 1:29:06 2:36 10:26 134 130-138 1398 168 164-172 6/2
9.00 1:31:40 2:33 10:13 131 121-138 1338 168 162-178 1/10
9.02 1:31:55 15 10:30 136 136-136 1428 164 162-166 0/1

Heart

125/138max
  • Show Beats/Mile

Elevation

Asc 134m, Range 33m, Flat prediction 1:31:03
Elevation Graph
Biggest Climbs (m) Min/mi
19 1.7% 10:24
13 2.3% 10:20
13 2.1% 10:21
See your biggest climbs

Cadence

166 (178 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 166 9 1:31:25 10:11
Walk 0.0 120 0 2 18:17
Pause 0.5 - - 28 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:24 9:39 33.73% More
800m 4:49 9:42 39.15% More
1km 6:03 9:44 40.69% More
Mile 9:50 9:50 42.64% More
5k 30:53 9:56 46.20% More
5 miles 50:14 10:03 46.21% More
10k 1:02:26 10:03 46.41% More

Predictions

Dist Time Per Mile WAVA
1M 8:15 8:15 50.84
5km 28:30 9:10 50.06
5M 47:58 9:36 48.39
10km 1:00:50 9:47 47.63
10M 1:42:22 10:14 46.76
Half 2:17:33 10:30 45.68
20M 3:38:30 10:56 45.57
Mara 4:53:34 11:12 45.22

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