Tue 5th Jan 2021 at 6:00am by Funky Chicken

Run > Medium Long Run

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Time
1:25:33
Miles
10.00
Min/mi
8:33
Pacing
95%
WAVA
54.57
Stride(cm)
122
Cals
1151
Cadence
154
BPM
140
%MHR
82
B/mi
1200
Asc(m)
161
Hillscore
5
Surface
Road

Notes & Comments

Right knee ached to begin with, then improved. Tight in right ham later on - no doubt connected! Might be best to cut out speed training for next week or two.

av. cadence: 155
max cadence: 166
av. stride: 1.22m

Split Summary
===
1) 1m - 9:01(9:01/m) 127/138bpm 114cal 6.66/7.22mph
2) 1m - 8:41(8:41/m) 136/145bpm 119cal 6.9/7.53mph
3) 1m - 8:23(8:23/m) 140/145bpm 119cal 7.16/7.6mph
4) 1m - 8:29(8:29/m) 142/150bpm 120cal 7.07/7.7mph
5) 1m - 8:25(8:25/m) 144/150bpm 120cal 7.13/7.33mph
6) 1m - 8:29(8:29/m) 143/148bpm 119cal 7.08/7.16mph
7) 1m - 8:37(8:37/m) 146/154bpm 124cal 6.96/7.28mph
8) 1m - 8:29(8:29/m) 142/148bpm 112cal 7.07/7.49mph
9) 1m - 8:32(8:32/m) 143/150bpm 111cal 7.02/7.28mph
10) 1m - 8:25(8:25/m) 140/147bpm 93cal 7.13/7.78mph
11) 0m - 1(5:47/m) 147/147bpm 10.38/6.43mph

9:01 8:41 8:23 8:29 8:25 8:29 8:37 8:29 8:32 8:25 1

Pace

12%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:30	4:30	8:59	120 85-132	1078	155 148-162	13/4
1.00	9:00	4:30	9:00	131 126-138	1180	155 152-160	7/7
1.50	13:26	4:27	8:53	137 131-143	1218	154 150-162	12/5
2.00	17:42	4:15	8:31	136 125-144	1157	154 150-160	4/31
2.50	21:52	4:11	8:21	142 140-145	1186	154 150-164	7/7
3.00	26:04	4:12	8:24	139 135-142	1168	153 148-160	5/7
3.50	30:20	4:16	8:31	141 138-144	1201	153 150-156	5/8
4.00	34:34	4:14	8:28	143 140-149	1212	154 150-160	4/4
4.50	38:46	4:12	8:25	144 139-150	1211	156 152-160	8/3
5.00	42:59	4:12	8:25	144 140-147	1212	154 150-160	5/5
5.50	47:15	4:17	8:33	145 142-148	1240	155 150-160	13/1
6.00	51:28	4:12	8:25	142 139-148	1194	154 152-158	7/9
6.50	55:48	4:20	8:40	145 140-151	1258	153 146-158	10/1
7.00	1:00:05	4:17	8:34	148 139-154	1267	154 150-158	17/8
7.50	1:04:21	4:16	8:33	141 136-147	1205	155 150-160	6/9
8.00	1:08:34	4:12	8:25	143 140-148	1203	154 150-158	6/10
8.50	1:12:52	4:18	8:36	145 140-150	1247	153 150-158	13/5
9.00	1:17:06	4:14	8:29	141 134-148	1195	154 150-164	5/15
9.50	1:21:23	4:17	8:33	139 134-144	1189	154 150-162	2/11
10.00	1:25:31	4:09	8:17	142 135-147	1177	155 150-164	8/5
10.00	1:25:33	2	7:53	147 147-147	1158	158 158-158	0/0

Heart

140/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 161m, Range 42m, Flat prediction 1:25:40

Elevation Graph

Biggest Climbs (m)	Min/mi
23 1.8%	8:40
18 1.1%	8:22
11 2.3%	8:34
See your biggest climbs

Cadence

154 (164 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.1	154	9.4	1:20:32	8:33
Walk	5.9	149	0.6	5:01	8:37

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	40.08%	More
800m	4:03	8:08	45.44%	More
1km	5:08	8:16	46.72%	More
Mile	8:20	8:20	49.23%	More
5k	26:03	8:23	53.51%	More
5 miles	42:18	8:28	53.56%	More
10k	52:38	8:28	53.72%	More
10 miles	1:25:28	8:33	54.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	59.57
5km	23:48	7:40	58.58
5M	40:04	8:01	56.56
10km	50:49	8:11	55.65
10M	1:25:33	8:33	54.58
Half	1:54:58	8:47	53.30
20M	3:02:41	9:08	53.15
Mara	4:05:30	9:22	52.74

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