Tue 23rd Jun 2020 at 8:00am by Rosehip

Run > Long Run
  • Good
  • breezy
  • v warm
  • Time
    1:57:33
  • Miles
    8.65
  • Min/mi
    13:35
  • Pacing
    80%
  • WAVA
    43.08
  • Stride(cm)
    76
  • Cals
    1012
  • Cadence
    155
  • BPM
    139
  • %MHR
    77.4
  • B/mi
    1893
  • Asc(m)
    71
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

3 comments
TAO said 1 hr 50 easy

Thought it was warm yesterday!
Playing WSW makes for silly route choices, too many rough paths and thistles at the start.
mainly 90:30s for the first 5 miles then just too warm and mix of 60 60s and 30 30s for a bit to cool down.
Mile 7 includes looking for a boot scraper and trying to photograph gargoyles.

91.2 / 545.5

Split Summary
===
1) 1m - 14:13(14:13/m) 122/137bpm 114cal 4.22/5.22mph
2) 1m - 13:23(13:23/m) 135/174bpm 118cal 4.49/5.93mph
3) 1m - 12:47(12:47/m) 143/151bpm 122cal 4.69/5.72mph
4) 1m - 13:12(13:12/m) 144/152bpm 124cal 4.55/5.45mph
5) 1m - 13:00(13:00/m) 146/154bpm 120cal 4.61/5.87mph
6) 1m - 13:11(13:11/m) 147/154bpm 122cal 4.55/5.43mph
7) 1m - 14:51(14:51/m) 135/148bpm 104cal 4.04/5.57mph
8) 1m - 13:49(13:49/m) 141/150bpm 112cal 4.34/5.59mph
9) 0.65m - 9:08(14:06/m) 144/149bpm 76cal 4.26/5.18mph
14:13 13:23 12:47 13:12 13:00 13:11 14:51 13:49 9:08
northernslowcoach
multitasking run :)
RRR-CAZ 🇬🇧
The joys of WSW :-)
Velociraptor
Impressive mileage 😁

Pace

35% 28% 28% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:45 3:45 14:58 106 84-132 1587 138 32-168 2/2
0.50 7:23 3:38 14:34 123 107-134 1791 151 120-174 1/0
0.75 10:51 3:28 13:53 130 120-136 1806 160 122-170 4/0
1.00 14:13 3:21 13:26 131 122-137 1760 159 118-170 0/3
1.25 17:23 3:10 12:40 131 122-138 1660 165 130-174 3/3
1.50 20:47 3:24 13:36 137 131-143 1863 151 34-172 3/0
1.75 24:14 3:27 13:48 135 122-143 1863 151 122-180 0/3
2.00 27:35 3:22 13:26 136 125-174 1827 156 118-174 1/1
2.25 30:50 3:15 12:58 140 133-148 1816 160 128-174 3/0
2.50 34:11 3:21 +8 13:26 143 137-149 1920 161 118-174 1/4
2.75 37:20 3:08 12:34 144 134-149 1809 165 120-174 3/2
3.00 40:31 3:11 12:45 147 141-151 1873 160 118-174 4/2
3.25 43:35 3:04 12:14 146 142-151 1787 163 86-176 0/3
3.50 46:48 3:14 12:55 146 142-151 1885 160 120-174 1/0
3.75 51:15 4:27 +48 17:49 140 122-152 2494 156 114-174 3/1
4.00 54:31 3:15 13:01 146 140-151 1899 159 122-174 3/0
4.25 58:01 3:30 +2 14:01 148 142-154 2075 153 114-172 9/0
4.50 1:01:18 3:17 13:08 148 144-152 1943 156 122-174 4/4
4.75 1:04:28 3:11 12:43 143 138-147 1818 154 118-172 3/6
5.00 1:07:33 3:04 12:17 146 140-151 1793 163 116-174 0/6
5.25 1:10:38 3:06 12:22 146 139-151 1806 164 122-174 0/5
5.50 1:13:58 3:20 13:20 146 138-152 1945 155 118-174 2/0
5.75 1:17:22 3:24 13:35 147 135-152 1997 154 118-174 3/2
6.00 1:20:43 3:21 13:26 148 142-154 1987 163 126-174 5/0
6.25 1:26:37 5:53 +1:39 23:33 130 119-148 3062 138 116-174 1/4
6.50 1:29:56 3:19 13:17 136 126-146 1806 152 112-172 0/2
6.75 1:33:31 3:36 14:23 137 131-146 1969 148 118-172 0/3
7.00 1:37:13 3:41 14:45 138 131-145 2035 150 118-174 1/1
7.25 1:40:51 3:38 +6 14:32 139 131-146 2020 152 84-172 3/0
7.50 1:44:14 3:24 13:35 140 132-146 1901 156 120-172 0/2
7.75 1:47:41 3:27 13:47 141 137-144 1943 152 110-174 1/0
8.00 1:51:07 3:26 13:46 144 139-150 1982 155 120-174 0/2
8.25 1:54:50 3:43 14:52 143 136-149 2127 152 110-172 1/1
8.50 1:58:08 3:17 13:08 144 140-149 1892 161 116-172 0/1
8.65 2:00:16 2:08 14:29 144 139-149 2085 152 122-172 1/1

Heart

139/174max
  • Show Beats/Mile

Elevation

Asc 71m, Range 22m, Flat prediction 1:56:57
Elevation Graph
Biggest Climbs (m) Min/mi
21 1.0% 14:00
See your biggest climbs

Cadence

155 (180 max) Stride Length: 76cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 62.8 170 6.1 1:15:08 12:27
Walk 36.2 128 2.5 43:52 17:18
Still 0.3 - - 20 -
Pause 0.8 - - 56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:50 11:24 35.88% More
800m 6:02 12:08 37.48% More
1km 7:29 12:03 39.26% More
Mile 12:29 12:29 39.96% More
5k 40:45 13:07 42.78% More
5 miles 1:06:17 13:15 42.99% More
10k 1:25:31 13:46 41.74% More

Predictions

Dist Time Per Mile WAVA
1M 8:38 8:38 57.79
5km 34:02 10:57 51.23
5M 1:00:33 12:07 47.05
10km 1:18:46 12:41 45.32
10M 2:20:06 14:01 42.05
Half 3:14:16 14:50 39.64
20M 5:24:13 16:13 37.45
Mara 7:29:33 17:10 35.82

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