Sun 24th Jan 2021 at 10:00am by Autumnleaves

Run > Long Run

Good
icy
breezy
v cold

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Time
1:44:05
Miles
10.00
Min/mi
10:25
Pacing
86%
WAVA
55.90
Stride(cm)
89
Cals
770
Cadence
174
BPM
140
%MHR
75.6
B/mi
1455
Asc(m)
151
Hillscore
1
Surface
Road

speedplay

Notes & Comments

8 comments

80/20 long run with speedplay. 0.5 mi Z1, 1 mi Z2, then 8 x .25 mi Z3, .75 mi Z2, 0.5 mi Z1.

Bitterly cold! Enjoyed this more than I expected to, although I was running out of steam in the final two efforts - it was getting harder to persuade my legs to turn over at a pace that would move me into Z3!

Split Summary
===
1) 0.5m - 5:58(12:00/m) 126/139bpm 45cal 5/5.45mph
2) 1m - 10:12(10:12/m) 138/143bpm 89cal 5.88/6.37mph
3) 1m - 10:11(10:11/m) 142/155bpm 89cal 5.9/7.58mph
4) 1m - 9:46(9:46/m) 143/156bpm 84cal 6.14/7.7mph
5) 1m - 9:58(9:58/m) 143/155bpm 82cal 6.02/7.16mph
6) 1m - 10:36(10:36/m) 143/160bpm 84cal 5.66/7.28mph
7) 1m - 9:53(9:53/m) 143/163bpm 75cal 6.07/8.12mph
8) 1m - 10:10(10:10/m) 144/157bpm 78cal 5.91/7.53mph
9) 1m - 10:15(10:15/m) 142/162bpm 63cal 5.85/8.01mph
10) 1m - 10:41(10:41/m) 141/157bpm 63cal 5.62/7.78mph
11) 0.5m - 6:27(12:46/m) 130/137bpm 18cal 4.7/5.22mph

5:58 10:12 10:11 9:46 9:58 10:36 9:53 10:10 10:15 10:41 6:27

	LindsD Nice work.
	Bintmcskint Well done!
	northernslowcoach Nicely done
	snogard Well done 😀
	lin50 Well done 🏃‍♀️
	Corrah Excellent running
	Sombrero Bravo
	RRR-CAZ 🇬🇧 Good session

Pace

46%

29%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:59	5:59	11:58	122 84-137	1459	170 118-176	9/9
1.00	10:59	5:00	10:00	136 132-140	1360	175 172-178	2/13
1.50	16:10	5:12	10:23	140 133-143	1455	175 172-182	13/7
2.00	21:13	5:02	10:04	146 139-154	1470	175 168-182	14/9
2.50	26:21	5:09	10:18	139 135-143	1431	172 170-178	8/11
3.00	31:11	4:50	9:40	147 134-155	1420	176 168-186	3/8
3.50	36:07	4:56	9:52	141 134-145	1391	174 170-176	8/11
4.00	41:04	4:57	9:55	146 133-155	1447	175 168-182	6/3
4.50	46:06	5:01	10:02	139 137-142	1395	174 170-178	3/7
5.00	51:14	5:08	10:17	148 134-160	1522	176 168-184	15/6
5.50	56:40	5:26	10:52	139 135-142	1511	173 170-176	10/5
6.00	1:01:35	4:54	9:49	146 135-161	1433	175 170-186	7/9
6.50	1:06:34	4:59	9:58	140 133-142	1396	175 170-182	3/4
7.00	1:11:35	5:02	10:04	147 138-156	1479	178 170-190	10/6
7.50	1:16:43	5:07	10:14	142 134-145	1454	176 172-180	9/8
8.00	1:21:46	5:04	10:07	146 133-161	1477	180 122-192	7/5
8.50	1:26:58	5:12	10:24	138 134-141	1435	176 172-182	3/8
9.00	1:32:00	5:01	10:03	145 135-155	1457	180 170-192	4/3
9.50	1:37:40	5:41	11:21	138 133-144	1567	174 170-178	8/6
10.00	1:44:04	6:24	12:47	130 125-137	1662	164 112-174	4/13

Heart

140/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 151m, Range 22m, Flat prediction 1:44:30

Elevation Graph

Biggest Climbs (m)	Min/mi
11 2.2%	9:10
See your biggest climbs

Cadence

174 (192 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	174	10	1:43:31	10:23
Walk	0.5	117	0	34	18:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:39	52.95%	More
800m	4:25	8:53	50.52%	More
1km	5:37	9:03	51.62%	More
Mile	9:41	9:41	50.93%	More
5k	30:47	9:54	56.00%	More
5 miles	50:04	10:01	56.23%	More
10k	1:02:14	10:01	56.68%	More
10 miles	1:44:03	10:24	55.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:17	8:17	59.55
5km	28:49	9:17	59.81
5M	48:36	9:43	57.94
10km	1:01:42	9:56	57.17
10M	1:44:05	10:25	55.91
Half	2:20:02	10:41	54.31
20M	3:42:55	11:09	53.77
Mara	4:59:55	11:27	52.99

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To plan	80/20
Pace (type)