Sun 17th Jan 2021 at 9:00am by westmoors
Run > Medium Long Run
-
Time
1:28:01
-
Miles
8.57
-
Min/mi
10:16
-
Pacing
94%
-
WAVA
54.36
-
Stride(cm)
91
-
Cals
723
-
Cadence
173
-
BPM
126
-
%MHR
75.3
-
B/mi
1299
-
Asc(m)
112
-
Surface
Road
Notes & Comments
1 comments
Felt tough due to tight glutes. Also some pain in R toes.
Split Summary
===
1) 1m - 10:05(10:05/m) 129/135bpm 98cal 5.95/6.51mph
2) 1m - 10:07(10:07/m) 132/135bpm 100cal 5.93/6.39mph
3) 1m - 10:21(10:21/m) 131/134bpm 99cal 5.8/6.59mph
4) 1m - 10:15(10:15/m) 127/130bpm 89cal 5.85/6.85mph
5) 1m - 10:03(10:03/m) 125/128bpm 79cal 5.97/6.62mph
6) 1m - 10:24(10:24/m) 125/129bpm 78cal 5.77/6.26mph
7) 1m - 10:21(10:21/m) 123/129bpm 74cal 5.79/6.35mph
8) 1m - 10:24(10:24/m) 121/125bpm 68cal 5.77/6.2mph
9) 0.57m - 6:01(10:28/m) 122/126bpm 38cal 5.73/5.97mph
10:05 10:07 10:21 10:15 10:03 10:24 10:21 10:24 6:01
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:28 |
2:28 |
9:51 |
121 101-130 |
1193 |
178 174-182 |
1/5 |
0.50 |
4:57 |
2:30 |
9:58 |
130 127-131 |
1296 |
175 172-178 |
3/2 |
0.75 |
7:24 |
2:26 |
9:46 |
132 130-134 |
1288 |
175 174-176 |
4/1 |
1.00 |
10:05 |
2:41 |
10:44 |
132 128-135 |
1417 |
173 128-180 |
3/1 |
1.25 |
12:31 |
2:26 |
9:44 |
133 130-134 |
1295 |
175 174-176 |
5/4 |
1.50 |
14:56 |
2:26 |
9:42 |
131 127-134 |
1272 |
175 174-176 |
2/5 |
1.75 |
17:40 |
2:44 |
10:54 |
130 125-135 |
1417 |
171 114-176 |
3/3 |
2.00 |
20:11 |
2:31 |
10:06 |
134 131-135 |
1353 |
176 174-178 |
4/3 |
2.25 |
22:38 |
2:27 |
9:48 |
132 130-134 |
1293 |
174 172-176 |
3/2 |
2.50 |
25:17 |
2:39 |
10:35 |
131 130-133 |
1387 |
173 172-174 |
4/2 |
2.75 |
27:55 |
2:38 |
10:32 |
131 129-133 |
1380 |
173 170-176 |
5/2 |
3.00 |
30:33 |
2:37 |
10:30 |
130 128-132 |
1364 |
173 172-176 |
7/6 |
3.25 |
33:13 |
2:40 |
10:40 |
128 126-130 |
1366 |
172 170-174 |
2/3 |
3.50 |
35:43 |
2:30 |
9:59 |
128 127-129 |
1279 |
173 170-176 |
3/3 |
3.75 |
38:17 |
2:35 |
10:18 |
127 124-129 |
1309 |
173 172-174 |
5/3 |
4.00 |
40:48 |
2:31 |
10:04 |
127 124-129 |
1277 |
174 172-176 |
1/3 |
4.25 |
43:18 |
2:30 |
9:59 |
125 123-126 |
1248 |
173 172-174 |
2/4 |
4.50 |
45:53 |
2:36 |
10:23 |
125 122-128 |
1297 |
174 172-176 |
2/3 |
4.75 |
48:22 |
2:28 |
9:53 |
125 124-128 |
1235 |
173 170-176 |
2/5 |
5.00 |
50:51 |
2:30 |
9:59 |
124 122-127 |
1237 |
173 170-176 |
2/2 |
5.25 |
53:27 |
2:36 |
10:23 |
125 123-126 |
1298 |
173 170-174 |
4/2 |
5.50 |
55:59 |
2:32 |
10:08 |
124 120-126 |
1257 |
173 170-174 |
4/3 |
5.75 |
58:37 |
2:38 |
10:34 |
125 123-126 |
1320 |
172 170-174 |
2/1 |
6.00 |
1:01:15 |
2:37 |
10:30 |
125 122-129 |
1312 |
172 170-174 |
7/3 |
6.25 |
1:03:45 |
2:30 |
10:00 |
124 121-129 |
1241 |
172 170-174 |
1/4 |
6.50 |
1:06:20 |
2:35 |
10:22 |
122 119-124 |
1264 |
173 170-174 |
3/5 |
6.75 |
1:08:58 |
2:38 |
10:32 |
123 121-125 |
1296 |
172 170-174 |
4/2 |
7.00 |
1:11:36 |
2:38 |
10:32 |
123 121-125 |
1295 |
171 170-172 |
2/1 |
7.25 |
1:14:11 |
2:35 |
10:20 |
119 116-122 |
1229 |
172 170-174 |
0/7 |
7.50 |
1:16:46 |
2:34 |
10:17 |
121 119-123 |
1244 |
172 170-172 |
1/2 |
7.75 |
1:19:23 |
2:38 |
10:31 |
123 120-125 |
1293 |
172 170-174 |
2/3 |
8.00 |
1:22:00 |
2:37 |
10:27 |
121 119-123 |
1265 |
171 170-172 |
3/5 |
8.25 |
1:24:37 |
2:37 |
10:29 |
120 118-122 |
1258 |
171 170-172 |
2/1 |
8.50 |
1:27:15 |
2:38 |
10:32 |
123 121-125 |
1295 |
171 170-174 |
3/1 |
8.57 |
1:28:01 |
46 |
10:18 |
125 124-126 |
1287 |
172 168-174 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
173 |
8.6 |
1:27:34 |
10:14 |
Walk |
0.3 |
127 |
0 |
15 |
17:43 |
Still |
0.2 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:22 |
9:32 |
41.26% |
More |
800m |
4:47 |
9:38 |
44.75% |
More |
1km |
6:02 |
9:42 |
46.37% |
More |
Mile |
9:57 |
9:57 |
47.95% |
More |
5k |
31:31 |
10:09 |
52.89% |
More |
5 miles |
50:46 |
10:09 |
53.60% |
More |
10k |
1:03:18 |
10:11 |
53.81% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:32 |
8:32 |
55.90 |
5km |
29:13 |
9:24 |
57.05 |
5M |
49:01 |
9:48 |
55.51 |
10km |
1:02:04 |
9:59 |
54.89 |
10M |
1:44:05 |
10:25 |
53.94 |
Half |
2:19:35 |
10:39 |
52.54 |
20M |
3:41:04 |
11:03 |
52.22 |
Mara |
4:56:27 |
11:19 |
51.58 |
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Still s decent run and maintained pace. Well done