Sat 20th Mar 2021 at 11:00am by Pegg
Run > Long Run
warm
-
Time
2:11:05
-
Miles
13.13
-
Min/mi
9:59
-
Pacing
72%
-
WAVA
53.39
-
Stride(cm)
96
-
Cals
1049
-
Cadence
168
-
BPM
155
-
%MHR
68.1
-
B/mi
1543
-
Asc(m)
320
-
Hillscore
22
-
Surface
Road
Notes & Comments
Started well, most kms under 6mins. But then I hit Totterdown Hill halfway around and have no idea why I planned a route that included this. I walked up most of it, it was so steep! Then I felt all out of energy for the rest of the run. Maybe it's time to add a hill training session in each week?
11-13 degrees, long sleeved white top, buff as headband, no gloves or hat. Only just warm enough as I headed out but could have got away with a tshirt as I went on.
Split Summary
===
1) 0.62m - 6:10(9:55/m) 137/147bpm 50cal 6.05/6.76mph
2) 0.62m - 5:58(9:36/m) 150/158bpm 56cal 6.25/6.74mph
3) 0.62m - 6:04(9:45/m) 154/158bpm 57cal 6.15/7.01mph
4) 0.62m - 6:09(9:53/m) 158/165bpm 60cal 6.07/6.64mph
5) 0.62m - 5:55(9:31/m) 150/167bpm 50cal 6.31/6.72mph
6) 0.62m - 7:24(11:55/m) 156/165bpm 67cal 5.03/6.07mph
7) 0.62m - 5:49(9:21/m) 157/163bpm 52cal 6.42/6.68mph
8) 0.62m - 5:57(9:34/m) 154/163bpm 50cal 6.27/6.99mph
9) 0.62m - 5:35(8:58/m) 154/161bpm 44cal 6.69/6.82mph
10) 0.62m - 5:45(9:15/m) 162/166bpm 55cal 6.49/6.62mph
11) 0.62m - 6:02(9:43/m) 163/168bpm 56cal 6.18/6.93mph
12) 0.62m - 5:46(9:16/m) 162/166bpm 53cal 6.47/6.59mph
13) 0.62m - 10:16(16:31/m) 158/167bpm 74cal 3.63/6.37mph
14) 0.62m - 6:20(10:12/m) 154/162bpm 44cal 5.88/7.03mph
15) 0.62m - 5:35(8:59/m) 151/156bpm 32cal 6.68/7.58mph
16) 0.62m - 5:23(8:39/m) 148/155bpm 35cal 6.93/7.26mph
17) 0.62m - 6:41(10:45/m) 154/163bpm 48cal 5.59/7.45mph
18) 0.62m - 5:45(9:15/m) 157/162bpm 41cal 6.48/7.33mph
19) 0.62m - 5:53(9:28/m) 155/161bpm 40cal 6.34/6.87mph
20) 0.62m - 5:51(9:25/m) 156/160bpm 37cal 6.38/7.33mph
21) 0.62m - 5:56(9:33/m) 158/163bpm 42cal 6.29/6.68mph
22) 0.08m - 54(11:03/m) 158/160bpm 6cal 5.43/7.2mph
6:10 5:58 6:04 6:09 5:55 7:24 5:49 5:57 5:35 5:45 6:02 5:46 10:16 6:20 5:35 5:23 6:41 5:45 5:53 5:51 5:56 54
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:01 |
5:01 |
10:01 |
135 93-146 |
1353 |
174 168-180 |
13/4 |
| 1.00 |
9:53 |
4:52 +7
|
9:45 |
147 141-153 |
1433 |
174 164-176 |
7/11 |
| 1.50 |
14:43 |
4:50 |
9:40 |
153 149-158 |
1479 |
172 170-174 |
13/6 |
| 2.00 |
19:42 |
4:59 |
9:58 |
156 152-161 |
1554 |
173 170-178 |
17/5 |
| 2.50 |
24:36 |
4:54 |
9:48 |
159 152-164 |
1557 |
172 170-176 |
15/13 |
| 3.00 |
29:14 |
4:38 |
9:16 |
148 136-167 |
1371 |
173 170-176 |
13/23 |
| 3.50 |
35:26 |
6:12 |
12:25 |
155 142-165 |
1924 |
158 110-174 |
38/4 |
| 4.00 |
40:16 |
4:50 |
9:40 |
159 149-165 |
1538 |
174 172-176 |
18/13 |
| 4.50 |
45:05 |
4:49 |
9:38 |
157 145-162 |
1513 |
173 166-182 |
11/20 |
| 5.00 |
49:47 |
4:42 |
9:23 |
152 144-161 |
1427 |
172 164-174 |
1/29 |
| 5.50 |
54:16 |
4:29 |
8:58 |
153 148-160 |
1372 |
171 168-174 |
3/20 |
| 6.00 |
58:52 |
4:36 |
9:12 |
161 157-165 |
1481 |
173 170-174 |
16/7 |
| 6.50 |
1:03:50 |
4:58 |
9:56 |
164 156-168 |
1629 |
166 130-188 |
13/10 |
| 7.00 |
1:08:24 |
4:34 |
9:09 |
161 155-165 |
1472 |
174 172-178 |
20/10 |
| 7.50 |
1:13:16 |
4:52 |
9:44 |
163 160-166 |
1585 |
169 116-174 |
50/10 |
| 8.00 |
1:23:09 |
9:53 +1:29
|
19:47 |
158 144-167 |
3124 |
124 84-170 |
52/6 |
| 8.50 |
1:29:28 |
6:19 +37
|
12:37 |
155 143-162 |
1957 |
163 100-184 |
33/7 |
| 9.00 |
1:33:58 |
4:30 |
9:00 |
151 146-156 |
1360 |
173 172-178 |
1/32 |
| 9.50 |
1:38:31 |
4:33 |
9:07 |
150 143-156 |
1367 |
173 172-180 |
2/31 |
| 10.00 |
1:42:49 |
4:17 |
8:35 |
149 142-156 |
1278 |
179 174-184 |
0/46 |
| 10.50 |
1:48:19 |
5:30 |
11:00 |
154 149-163 |
1695 |
156 118-178 |
14/18 |
| 11.00 |
1:53:03 |
4:44 |
9:28 |
157 147-162 |
1486 |
173 170-178 |
24/8 |
| 11.50 |
1:57:40 |
4:38 |
9:16 |
157 153-161 |
1454 |
174 172-176 |
4/23 |
| 12.00 |
2:02:24 |
4:44 |
9:28 |
155 151-160 |
1467 |
173 170-174 |
4/14 |
| 12.50 |
2:07:07 |
4:42 |
9:25 |
156 151-160 |
1468 |
173 164-176 |
5/12 |
| 13.00 |
2:11:54 |
4:47 |
9:34 |
158 155-161 |
1512 |
173 170-176 |
8/8 |
| 13.13 |
2:13:17 |
1:23 |
10:36 |
159 157-163 |
1685 |
171 164-174 |
2/3 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
62 4.9% |
11:37
|
|
49 7.8% |
14:05
|
|
33 5.1% |
11:54
|
|
17 11.5% |
16:06
|
|
16 4.8% |
11:19
|
|
15 12.0% |
16:07
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
88.7 |
173 |
12.4 |
1:57:55 |
9:44 |
| Walk |
9.7 |
123 |
0.8 |
13:09 |
16:54 |
| Pause |
1.6 |
- |
- |
2:13 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:03 |
8:13 |
45.56% |
More |
| 800m |
4:11 |
8:25 |
48.93% |
More |
| 1km |
5:15 |
8:26 |
50.79% |
More |
| Mile |
8:40 |
8:40 |
52.28% |
More |
| 5k |
29:04 |
9:21 |
54.43% |
More |
| 5 miles |
47:53 |
9:35 |
53.90% |
More |
| 10k |
1:00:19 |
9:42 |
53.58% |
More |
| 10 miles |
1:42:25 |
10:15 |
51.89% |
More |
| Half |
2:12:49 |
10:08 |
52.58% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:33 |
8:33 |
52.95 |
| 5km |
28:27 |
9:09 |
55.60 |
| 5M |
47:06 |
9:25 |
54.81 |
| 10km |
59:19 |
9:33 |
54.48 |
| 10M |
1:38:13 |
9:49 |
54.12 |
| Half |
2:10:46 |
9:59 |
53.04 |
| 20M |
3:24:47 |
10:14 |
53.18 |
| Mara |
4:32:38 |
10:24 |
52.83 |
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