Sat 16th Jan 2021 at 8:00am by Ebb

Run > Long Run

Follow User
0 👍

Time
1:55:22
Miles
9.60
Min/mi
12:01
Pacing
67%
WAVA
43.79
Stride(cm)
77
Cals
1105
Cadence
173
BPM
157
%MHR
83.6
B/mi
1889
Asc(m)
111
Hillscore
2
Surface
Road

Notes & Comments

3 comments

Split Summary
===
1) 1m - 11:31(11:32/m) 132/150bpm 91cal
2) 1m - 13:05(13:05/m) 139/161bpm 107cal
3) 1m - 11:25(11:25/m) 158/166bpm 110cal
4) 1m - 12:00(12:00/m) 148/164bpm 105cal
5) 1m - 13:18(13:18/m) 151/173bpm 111cal
6) 1m - 10:52(10:52/m) 173/186bpm 121cal
7) 1m - 11:20(11:20/m) 171/180bpm 122cal
8) 1m - 12:14(12:14/m) 173/195bpm 136cal
9) 1m - 12:41(12:41/m) 165/184bpm 123cal
10) 0.6m - 6:55(11:33/m) 174/188bpm 79cal

11:31 13:05 11:25 12:00 13:18 10:52 11:20 12:14 12:41 6:55

	Evangel Well done for doing this long run today. Hopefully, the weather was warmer there today, as it has been here.
	Ebb Thanks Evangel. It was slightly warmer than the last few days (6C but felt like 4C according to my weather running app). I found it tough though. Despite a bit of a thaw overnight and the roads being clear or only with slush, most of the pavements were too dangerous to run on as they were sheets of compacted ice. I had to run on the road and then jump onto the pavement everytime a car approached. I feel like I've done lots of step ups!
	Evangel All good exercise! I've done that, when running along lanes with no pavements. Thank God for grass verges!

Pace

19%

32%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:04	6:04	12:08	123 94-142	1491	171 114-204	6/6
1.00	11:31	5:27	10:55	140 129-150	1527	174 86-178	4/8
1.50	18:27	6:56	13:52	137 112-151	1899	167 82-178	6/22
2.00	24:35	6:09	12:17	143 116-161	1757	174 110-180	8/6
2.50	30:33	5:58	11:56	156 140-164	1861	174 86-178	4/6
3.00	36:01	5:28	10:55	158 151-165	1725	175 162-180	4/4
3.50	42:08	6:07	12:14	148 127-163	1811	168 118-178	3/4
4.00	48:02	5:54	11:48	147 135-157	1734	172 98-184	5/2
4.50	55:28	7:26	14:53	145 116-163	2157	175 166-178	4/2
5.00	1:01:19	5:51	11:42	161 137-173	1883	174 168-178	2/3
5.50	1:06:34	5:16	10:31	174 163-185	1830	175 166-178	3/4
6.00	1:12:11	5:37	11:14	171 157-181	1920	173 102-178	2/5
6.50	1:17:55	5:43	11:27	171 161-177	1957	173 120-180	4/4
7.00	1:23:32	5:37	11:14	172 164-179	1931	174 166-178	4/3
7.50	1:29:04	5:32	11:04	173 163-180	1915	176 170-180	4/5
8.00	1:35:45	6:42	13:23	175 140-195	2342	172 114-180	7/6
8.50	1:42:51	7:06	14:12	161 130-184	2285	174 108-180	22/8
9.00	1:48:27	5:36	11:12	171 160-178	1915	177 168-184	8/2
9.50	1:53:55	5:28	10:56	172 165-178	1881	174 102-180	6/7
9.60	1:55:22	1:27	14:52	181 176-187	2690	158 118-176	1/1

Heart

157/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 111m, Range 30m, Flat prediction 1:54:05

Elevation Graph

Biggest Climbs (m)	Min/mi
22 6.2%	17:40
See your biggest climbs

Cadence

173 (204 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	175	9.5	1:48:25	11:27
Walk	3.0	117	0.1	3:28	26:16
Still	3.0	-	-	3:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:32	10:10	36.51%	More
800m	5:06	10:16	39.78%	More
1km	6:30	10:28	40.59%	More
Mile	10:48	10:48	41.55%	More
5k	34:43	11:10	45.15%	More
5 miles	58:24	11:41	43.80%	More
10k	1:12:53	11:44	43.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:30	10:30	42.73
5km	34:54	11:14	44.92
5M	57:47	11:33	44.27
10km	1:12:45	11:42	44.03
10M	2:00:28	12:03	43.72
Half	2:40:23	12:15	42.84
20M	4:11:10	12:34	42.94
Mara	5:34:24	12:46	42.64

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry