Sun 20th Dec 2020 at 8:00am by MrMo

Run > Medium Long Run

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Time
1:58:26
Miles
12.00
Min/mi
9:52
Pacing
95%
WAVA
48.48
Stride(cm)
95
Cals
1317
Cadence
171
BPM
144
%MHR
74.6
B/mi
1421
Asc(m)
99
Surface
Road

Notes & Comments

This was poor. The back and legs simply didn't want to work together and this was awkward all the way round. when I got to the end I went straight into a back spasm.

I'm not sure why this has happened.

Split Summary
===
1) 1m - 10:13(10:13/m) 138/158bpm 106cal
2) 1m - 10:12(10:12/m) 134/142bpm 110cal
3) 1m - 10:02(10:02/m) 140/146bpm 113cal
4) 1m - 10:01(10:01/m) 142/145bpm 112cal
5) 1m - 9:53(9:53/m) 144/148bpm 111cal
6) 1m - 10:03(10:03/m) 144/148bpm 110cal
7) 1m - 9:42(9:42/m) 146/151bpm 110cal
8) 1m - 10:07(10:07/m) 145/150bpm 110cal
9) 1m - 9:47(9:47/m) 148/152bpm 112cal
10) 1m - 9:56(9:56/m) 147/150bpm 104cal
11) 1m - 9:27(9:27/m) 151/155bpm 108cal
12) 1m - 9:03(9:03/m) 155/161bpm 111cal
13) 0m - 2(6:15/m) 160/160bpm

10:13 10:12 10:02 10:01 9:53 10:03 9:42 10:07 9:47 9:56 9:27 9:03 2

Pace

66%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:11	5:11	10:23	128 90-145	1328	171 166-176	6/4
1.00	10:13	5:01	10:03	145 133-158	1457	173 170-176	2/3
1.50	15:22	5:09	10:18	133 128-138	1371	171 156-176	5/6
2.00	20:24	5:02	10:05	137 132-141	1380	171 162-176	4/5
2.50	25:23	4:59	9:57	140 136-146	1393	173 164-184	5/4
3.00	30:27	5:04	10:08	140 135-144	1419	172 164-178	5/5
3.50	35:32	5:05	10:10	141 138-145	1434	170 148-176	2/1
4.00	40:27	4:55	9:51	142 138-145	1399	172 164-176	5/6
4.50	45:22	4:55	9:50	143 139-147	1405	172 170-178	7/7
5.00	50:21	4:59	9:58	145 140-148	1445	170 148-174	4/5
5.50	55:21	5:00	10:00	144 141-147	1439	171 166-174	4/4
6.00	1:00:23	5:02	10:05	144 141-147	1451	171 168-174	3/3
6.50	1:05:15	4:52	9:43	145 141-148	1409	171 166-176	5/6
7.00	1:10:05	4:51	9:41	147 143-151	1424	172 170-174	3/4
7.50	1:15:03	4:58	9:56	146 143-149	1451	171 166-176	3/4
8.00	1:20:12	5:08	10:17	145 141-148	1491	169 146-178	8/6
8.50	1:25:00	4:49	9:37	149 145-152	1434	172 166-176	4/4
9.00	1:29:58	4:58	9:56	147 143-149	1460	171 168-174	3/3
9.50	1:34:53	4:55	9:49	147 142-150	1444	172 168-174	2/2
10.00	1:39:54	5:01	10:02	147 143-150	1475	171 166-174	2/3
10.50	1:44:38	4:44	9:28	151 147-153	1429	170 150-174	4/3
11.00	1:49:21	4:43	9:26	150 146-153	1416	171 168-174	3/2
11.50	1:53:55	4:34	9:08	154 150-158	1406	173 170-176	3/4
12.00	1:58:24	4:29	8:58	157 154-161	1407	171 166-174	2/3

Heart

144/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 99m, Range 7m, Flat prediction 1:58:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (184 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	171	11.9	1:57:39	9:51
Walk	0.7	151	0.1	47	13:11

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:52	36.45%	More
800m	4:27	8:58	42.01%	More
1km	5:35	8:59	43.74%	More
Mile	9:03	9:03	46.02%	More
5k	29:29	9:29	48.02%	More
5 miles	48:20	9:40	47.64%	More
10k	1:00:09	9:41	47.79%	More
10 miles	1:38:00	9:48	48.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	51.50
5km	27:31	8:51	51.45
5M	46:01	9:12	50.04
10km	58:11	9:22	49.39
10M	1:37:16	9:44	48.81
Half	2:10:12	9:56	47.85
20M	3:25:37	10:17	48.01
Mara	4:35:15	10:30	47.83

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