Sun 13th Sep 2020 at 9:00am by Abi G

Run > Long Run

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Time
1:45:03
Miles
12.05
Min/mi
8:43
Pacing
34%
WAVA
59.83
Stride(cm)
101
Cals
1264
Cadence
183
BPM
149
%MHR
80.4
B/mi
1296
Asc(m)
237
Hillscore
5
Surface
Road

Notes & Comments

With Julie and Sarah

Unsurprisingly struggled.
Bailed out at 12 miles before run walking back to car at Sarah’s house.
Hot day
Had a good breakfast, porridge, banana and energy ball.

Split Summary
===
1) 1m - 8:59(8:59/m) 128/145bpm 93cal 6.68/7.39mph
2) 1m - 8:46(8:46/m) 139/147bpm 100cal 6.85/7.37mph
3) 1m - 8:48(8:48/m) 146/154bpm 109cal 6.82/7.2mph
4) 1m - 8:46(8:46/m) 143/153bpm 98cal 6.84/7.47mph
5) 1m - 8:54(8:54/m) 152/158bpm 113cal 6.74/7.64mph
6) 1m - 8:44(8:44/m) 154/161bpm 113cal 6.87/7.43mph
7) 1m - 8:50(8:50/m) 155/166bpm 109cal 6.8/7.81mph
8) 1m - 8:27(8:27/m) 157/162bpm 110cal 7.1/7.51mph
9) 1m - 8:49(8:49/m) 156/167bpm 107cal 6.81/7.43mph
10) 1m - 8:36(8:36/m) 148/162bpm 80cal 6.97/7.85mph
11) 1m - 8:25(8:25/m) 159/164bpm 109cal 7.13/8.39mph
12) 1m - 8:37(8:37/m) 162/167bpm 118cal 6.97/7.47mph
13) 0.05m - 24(8:39/m) 163/165bpm 5cal 6.93/7.14mph

8:59 8:46 8:48 8:46 8:54 8:44 8:50 8:27 8:49 8:36 8:25 8:37 24

Pin Map

0mi in 0

Pace

21%

65%

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	9:22	120 71-144	1123	177 172-182	6/7
1.00	8:59	4:18	8:36	136 125-145	1169	182 176-184	8/5
1.50	14:07	5:08 +42	10:16	138 128-147	1417	181 168-188	4/8
2.00	18:27	4:20	8:40	139 127-147	1205	183 178-188	8/9
2.50	22:51	4:24	8:48	145 139-151	1276	183 178-186	6/5
3.00	27:14	4:24	8:47	148 143-154	1300	182 174-188	7/6
3.50	31:35	4:20	8:40	150 147-153	1300	183 178-188	6/9
4.00	42:14	10:39 +6:13	21:19	134 91-151	2855	181 130-186	7/5
4.50	46:44	4:31	9:01	152 146-158	1371	183 172-188	17/6
5.00	51:08	4:24	8:48	152 149-154	1338	183 176-186	8/10
5.50	55:31	4:23	8:45	153 150-156	1339	183 172-190	8/9
6.00	59:53	4:22	8:43	156 149-161	1360	181 168-186	13/14
6.50	1:06:31	6:38 +2:02	13:17	159 132-166	2111	185 178-190	31/3
7.00	1:10:53	4:22 +8	8:44	151 133-159	1318	183 172-190	7/21
7.50	1:15:08	4:15	8:30	157 150-160	1335	182 172-190	4/11
8.00	1:19:20	4:13	8:25	157 154-162	1322	184 174-190	4/11
8.50	1:25:18	5:57 +1:34	11:55	154 127-167	1835	182 166-188	11/13
9.00	1:29:43	4:25	8:50	155 145-163	1368	183 172-190	20/16
9.50	1:35:41	5:59 +1:45	11:57	150 136-162	1793	185 174-194	8/13
10.00	1:42:38	6:57 +2:33	13:53	142 107-157	1972	183 174-190	5/8
10.50	1:46:55	4:17	8:35	158 150-162	1355	185 180-190	8/6
11.00	1:51:03	4:08	8:15	160 157-164	1320	186 180-190	10/14
11.50	1:55:19	4:16	8:33	161 159-164	1376	185 178-190	11/8
12.00	1:59:39	4:20	8:41	163 161-167	1415	185 176-190	7/8
12.05	2:00:04	25	9:01	163 161-165	1469	182 174-188	0/1

Heart

149/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 237m, Range 43m, Flat prediction 1:37:48

Elevation Graph

Biggest Climbs (m)	Min/mi
25 4.4%	9:27
16 1.9%	20:49
13 5.2%	9:10
See your biggest climbs

Cadence

183 (194 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	182	12	1:45:09	9:58
Walk	0.1	130	0	5	12:10
Pause	11.0	-	-	14:50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:01	45.34%	More
800m	4:05	8:14	48.74%	More
1km	5:08	8:16	50.53%	More
Mile	8:23	8:23	52.69%	More
5k	27:51	8:58	55.40%	More
5 miles	47:21	9:28	53.17%	More
10k	1:01:37	9:55	51.14%	More
10 miles	1:41:07	10:07	51.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	58.75
5km	24:58	8:02	61.80
5M	41:21	8:16	60.88
10km	52:04	8:23	60.53
10M	1:26:13	8:37	60.07
Half	1:54:47	8:46	58.85
20M	2:59:44	8:59	58.97
Mara	3:59:18	9:08	58.55

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