Sun 24th Jan 2021 at 7:00am by Alun
Run > Long Run
- v cold
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Time
2:26:23
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Miles 17.48
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Min/mi 8:22
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Pacing
52%
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WAVA
62.59
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Stride(cm)
126
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Cals
1641
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Cadence
153
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BPM
130
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%MHR
74.9
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B/mi 1091
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Asc(m)
466
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Hillscore
39
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Surface
Road
Notes & Comments
Sunday morning long run with Vera, passing Rochester United FC then down Watling Street, through Strood and Rochester, up Star Hill and City Way to Chatham Town, then Walderslade Road (Waterworks Hill) and Dargets Road to Lordswood FC, down North Dane Way and up & over Darland to Hollands & Blair, down to Gillingham FC, across to the Royal Engineers ground (Great Lines), down to Chatham and through Rochester to home.
Quite cold and rather hilly, good company!
Split Summary
===
1) 0.62m - 5:07(8:14/m) 117/127bpm 61cal
2) 0.62m - 4:47(7:42/m) 118/122bpm 57cal
3) 0.62m - 4:59(8:01/m) 128/138bpm 67cal
4) 0.62m - 5:14(8:25/m) 130/143bpm 70cal
5) 0.62m - 5:25(8:43/m) 140/145bpm 80cal
6) 0.62m - 5:02(8:07/m) 136/141bpm 71cal
7) 0.62m - 5:15(8:27/m) 138/142bpm 76cal
8) 0.62m - 5:32(8:55/m) 136/150bpm 73cal
9) 0.62m - 5:03(8:07/m) 134/141bpm 67cal
10) 0.62m - 5:32(8:54/m) 129/150bpm 60cal
11) 0.62m - 5:27(8:47/m) 137/151bpm 73cal
12) 0.62m - 4:59(8:01/m) 127/131bpm 46cal
13) 0.62m - 5:08(8:15/m) 128/135bpm 51cal
14) 0.62m - 5:00(8:02/m) 127/131bpm 42cal
15) 0.62m - 4:56(7:57/m) 123/128bpm 30cal
16) 0.62m - 5:40(9:08/m) 126/144bpm 49cal
17) 0.62m - 6:10(9:55/m) 139/153bpm 83cal
18) 0.62m - 4:41(7:32/m) 128/132bpm 36cal
19) 0.62m - 4:54(7:52/m) 126/129bpm 34cal
20) 0.62m - 4:55(7:55/m) 127/131bpm 35cal
21) 0.62m - 5:06(8:12/m) 124/130bpm 35cal
22) 0.62m - 5:13(8:24/m) 132/137bpm 56cal
23) 0.62m - 5:47(9:18/m) 125/139bpm 57cal
24) 0.62m - 4:58(8:00/m) 130/135bpm 48cal
25) 0.62m - 4:55(7:55/m) 134/137bpm 59cal
26) 0.62m - 5:11(8:21/m) 134/141bpm 60cal
27) 0.62m - 5:35(8:59/m) 142/148bpm 81cal
28) 0.62m - 5:09(8:17/m) 142/147bpm 74cal
29) 0.08m - 43(8:47/m) 142/143bpm 10cal
Quite cold and rather hilly, good company!
Split Summary
===
1) 0.62m - 5:07(8:14/m) 117/127bpm 61cal
2) 0.62m - 4:47(7:42/m) 118/122bpm 57cal
3) 0.62m - 4:59(8:01/m) 128/138bpm 67cal
4) 0.62m - 5:14(8:25/m) 130/143bpm 70cal
5) 0.62m - 5:25(8:43/m) 140/145bpm 80cal
6) 0.62m - 5:02(8:07/m) 136/141bpm 71cal
7) 0.62m - 5:15(8:27/m) 138/142bpm 76cal
8) 0.62m - 5:32(8:55/m) 136/150bpm 73cal
9) 0.62m - 5:03(8:07/m) 134/141bpm 67cal
10) 0.62m - 5:32(8:54/m) 129/150bpm 60cal
11) 0.62m - 5:27(8:47/m) 137/151bpm 73cal
12) 0.62m - 4:59(8:01/m) 127/131bpm 46cal
13) 0.62m - 5:08(8:15/m) 128/135bpm 51cal
14) 0.62m - 5:00(8:02/m) 127/131bpm 42cal
15) 0.62m - 4:56(7:57/m) 123/128bpm 30cal
16) 0.62m - 5:40(9:08/m) 126/144bpm 49cal
17) 0.62m - 6:10(9:55/m) 139/153bpm 83cal
18) 0.62m - 4:41(7:32/m) 128/132bpm 36cal
19) 0.62m - 4:54(7:52/m) 126/129bpm 34cal
20) 0.62m - 4:55(7:55/m) 127/131bpm 35cal
21) 0.62m - 5:06(8:12/m) 124/130bpm 35cal
22) 0.62m - 5:13(8:24/m) 132/137bpm 56cal
23) 0.62m - 5:47(9:18/m) 125/139bpm 57cal
24) 0.62m - 4:58(8:00/m) 130/135bpm 48cal
25) 0.62m - 4:55(7:55/m) 134/137bpm 59cal
26) 0.62m - 5:11(8:21/m) 134/141bpm 60cal
27) 0.62m - 5:35(8:59/m) 142/148bpm 81cal
28) 0.62m - 5:09(8:17/m) 142/147bpm 74cal
29) 0.08m - 43(8:47/m) 142/143bpm 10cal
5:07 4:47 4:59 5:14 5:25 5:02 5:15 5:32 5:03 5:32 5:27 4:59 5:08 5:00 4:56 5:40 6:10 4:41 4:54 4:55 5:06 5:13 5:47 4:58 4:55 5:11 5:35 5:09 43
Pin Map |
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Min/mi0
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Elev0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:09 | 4:09 | 8:18 | 112 69-126 | 929 | 155 150-160 | 5/13 |
1.00 | 8:02 | 3:53 | 7:47 | 120 111-122 | 933 | 155 152-160 | 0/30 |
1.50 | 11:51 | 3:49 | 7:38 | 120 110-130 | 915 | 155 150-160 | 0/23 |
2.00 | 15:58 | 4:07 | 8:15 | 129 124-138 | 1064 | 154 150-160 | 12/6 |
2.50 | 20:12 | 4:13 | 8:27 | 133 125-144 | 1123 | 154 150-156 | 16/5 |
3.00 | 24:35 | 4:23 | 8:46 | 141 138-145 | 1236 | 152 148-156 | 31/0 |
3.50 | 28:47 | 4:12 | 8:24 | 137 132-140 | 1150 | 153 152-156 | 21/2 |
4.00 | 32:52 | 4:05 | 8:10 | 135 121-142 | 1104 | 153 148-158 | 18/13 |
4.50 | 36:59 | 4:07 | 8:14 | 136 119-142 | 1119 | 153 148-158 | 16/10 |
5.00 | 41:35 | 4:36 | 9:13 | 137 116-150 | 1262 | 152 148-158 | 44/16 |
5.50 | 45:40 | 4:05 | 8:10 | 134 129-140 | 1094 | 153 150-158 | 7/3 |
6.00 | 49:43 | 4:03 | 8:07 | 127 114-139 | 1030 | 153 148-160 | 7/31 |
6.50 | 54:37 | 4:53 | 9:46 | 138 120-151 | 1348 | 150 146-156 | 51/5 |
7.00 | 58:42 | 4:05 | 8:11 | 130 125-135 | 1063 | 152 148-156 | 8/8 |
7.50 | 1:02:43 | 4:01 | 8:02 | 128 124-131 | 1029 | 154 152-160 | 1/19 |
8.00 | 1:06:52 | 4:09 | 8:17 | 129 120-135 | 1069 | 153 144-156 | 4/9 |
8.50 | 1:10:52 | 4:00 | 8:01 | 128 126-131 | 1026 | 154 150-156 | 1/5 |
9.00 | 1:14:48 | 3:56 | 7:52 | 123 119-128 | 968 | 153 150-156 | 0/28 |
9.50 | 1:18:52 | 4:04 | 8:09 | 120 112-127 | 977 | 151 148-156 | 0/28 |
10.00 | 1:23:37 | 4:45 | 9:29 | 130 113-143 | 1234 | 150 140-156 | 33/15 |
10.50 | 1:28:45 | 5:08 | 10:16 | 141 130-153 | 1447 | 153 124-248 | 43/2 |
11.00 | 1:32:36 | 3:51 | 7:42 | 128 126-130 | 986 | 153 150-156 | 0/20 |
11.50 | 1:36:29 | 3:53 | 7:47 | 127 123-131 | 987 | 153 146-158 | 0/19 |
12.00 | 1:40:19 | 3:49 | 7:39 | 127 125-130 | 971 | 154 146-158 | 0/18 |
12.50 | 1:47:04 | 6:45 +2:39 | 13:30 | 124 93-130 | 1673 | 151 34-160 | 3/14 |
13.00 | 1:51:07 | 4:03 | 8:06 | 126 115-130 | 1021 | 154 152-158 | 7/3 |
13.50 | 1:55:18 | 4:11 | 8:22 | 130 126-134 | 1087 | 154 148-158 | 7/4 |
14.00 | 1:59:49 | 4:31 +14 | 9:02 | 134 127-139 | 1211 | 152 148-156 | 19/0 |
14.50 | 2:07:29 | 7:40 +3:05 | 15:20 | 120 107-137 | 1839 | 152 134-168 | 1/54 |
15.00 | 2:11:27 | 3:59 | 7:57 | 131 129-135 | 1042 | 152 150-156 | 7/6 |
15.50 | 2:15:24 | 3:57 | 7:54 | 134 132-137 | 1060 | 152 150-156 | 4/8 |
16.00 | 2:19:32 | 4:07 | 8:14 | 134 128-141 | 1104 | 151 148-154 | 10/10 |
16.50 | 2:23:54 | 4:22 | 8:45 | 138 132-147 | 1207 | 151 146-154 | 23/1 |
17.00 | 2:28:18 | 4:24 | 8:48 | 145 139-148 | 1276 | 150 148-154 | 31/0 |
17.48 | 2:32:20 | 4:02 | 8:24 | 141 138-144 | 1185 | 151 146-156 | 13/3 |
Heart
130/153max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 466m,
Range 142m, Flat prediction 2:22:49
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
80 9.9% | 10:41 |
71 3.4% | 8:34 |
67 2.5% | 8:35 |
58 4.7% | 8:29 |
55 2.8% | 8:24 |
33 3.1% | 8:13 |
See your biggest climbs |
Cadence
153 (248 max)
Stride Length: 126cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.3 | 153 | 16.1 | 2:12:37 | 8:25 |
Walk | 10.5 | 144 | 1.3 | 16:18 | 12:07 |
Still | 0.1 | - | - | 6 | - |
Pause | 2.1 | - | - | 3:19 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:54 | 6:54 | 64.23 |
5km | 23:08 | 7:27 | 65.23 |
5M | 38:28 | 7:42 | 63.96 |
10km | 48:30 | 7:48 | 63.40 |
10M | 1:20:38 | 8:04 | 63.08 |
Half | 1:47:35 | 8:13 | 62.10 |
20M | 2:49:01 | 8:27 | 62.64 |
Mara | 3:45:31 | 8:36 | 62.60 |
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