Thu 1st Apr 2021 at 5:00am by B Rubble

Run > Medium Long Run
  • breezy
  • Time
    2:17:39
  • Miles
    15.14
  • Min/mi
    9:06
  • Pacing
    20%
  • WAVA
    58.12
  • Stride(cm)
    103
  • Cals
    1202
  • Cadence
    172
  • BPM
    120
  • %MHR
    72.6
  • B/mi
    1089
  • Asc(m)
    165
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

New route. Canal loop with Lightenbrook, Wisloe past Buildit, Ferney, Birch, Acacia, Kingsdown. Tired and achy back.

Split Summary
===
1) 1m - 8:45(8:45/m) 117/134bpm 81cal 6.85/9.93mph
2) 1m - 8:39(8:39/m) 121/134bpm 88cal 6.94/8.18mph
3) 1m - 8:52(8:52/m) 119/124bpm 83cal 6.76/7.45mph
4) 1m - 8:34(8:34/m) 115/126bpm 73cal 7/8.35mph
5) 1m - 8:57(8:57/m) 120/127bpm 78cal 6.7/8.04mph
6) 1m - 8:49(8:49/m) 118/124bpm 69cal 6.81/7.56mph
7) 1m - 9:02(9:02/m) 119/125bpm 70cal 6.65/7.1mph
8) 1m - 9:26(9:26/m) 117/123bpm 65cal 6.36/6.99mph
9) 1m - 9:28(9:28/m) 117/122bpm 67cal 6.34/8.75mph
10) 1m - 9:19(9:19/m) 119/125bpm 70cal 6.44/7.2mph
11) 1m - 9:06(9:06/m) 117/125bpm 73cal 6.59/8.39mph
12) 1m - 9:06(9:06/m) 124/131bpm 91cal 6.59/7.62mph
13) 1m - 9:14(9:14/m) 125/133bpm 93cal 6.49/7.47mph
14) 1m - 10:02(10:02/m) 127/135bpm 98cal 5.98/8.18mph
15) 1m - 8:51(8:51/m) 127/135bpm 87cal 6.78/8.06mph
16) 0.14m - 1:27(10:03/m) 132/136bpm 16cal 5.97/6.45mph
8:45 8:39 8:52 8:34 8:57 8:49 9:02 9:26 9:28 9:19 9:06 9:06 9:14 10:02 8:51 1:27

Pace

5% 32% 53% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:57 3:57 7:55 105 54-134 831 176 122-184 4/24
1.00 8:45 4:47 9:35 123 116-134 1179 175 172-178 13/14
1.50 13:03 4:18 8:36 117 112-124 1006 174 170-178 13/6
2.00 17:24 4:21 8:42 125 112-134 1087 175 172-182 21/9
2.50 21:49 4:25 8:49 118 115-121 1041 174 172-178 6/13
3.00 26:16 4:27 8:55 119 115-124 1061 173 170-174 10/11
3.50 30:34 4:18 8:35 115 108-126 987 171 168-176 5/25
4.00 34:51 4:17 8:34 114 108-120 977 171 166-174 4/36
4.50 39:20 4:29 8:58 119 113-124 1067 172 170-178 3/17
5.00 43:47 4:28 8:56 120 113-127 1072 171 168-174 8/8
5.50 48:06 4:18 8:37 118 113-124 1017 172 168-178 1/17
6.00 52:36 4:30 9:01 119 117-122 1072 172 170-182 4/8
6.50 57:04 4:27 8:55 119 115-125 1060 171 170-174 3/8
7.00 1:01:38 4:34 9:08 119 115-125 1088 171 170-174 4/8
7.50 1:06:19 4:41 9:23 117 115-122 1098 170 168-172 7/7
8.00 1:11:04 4:45 9:30 116 111-120 1102 171 168-176 8/7
8.50 1:15:51 4:47 9:34 117 113-121 1119 170 168-172 6/4
9.00 1:20:33 4:41 9:23 118 115-122 1107 170 168-172 5/8
9.50 1:25:11 4:39 9:17 117 111-123 1086 170 168-174 5/4
10.00 1:29:52 4:41 9:22 121 116-124 1133 170 168-174 7/5
10.50 1:42:23 12:31 +7:54 25:02 117 57-124 2928 170 146-176 8/2
11.00 1:46:51 4:29 8:57 114 63-125 1020 173 170-176 10/3
11.50 1:51:27 4:36 9:12 124 120-130 1140 172 170-174 10/8
12.00 1:55:57 4:30 9:00 123 116-126 1107 172 170-180 7/3
12.50 2:00:27 4:30 9:00 126 122-131 1134 173 170-176 11/6
13.00 2:06:30 6:03 +1:18 12:06 122 83-132 1477 171 162-176 19/5
13.50 2:11:29 4:59 9:58 127 108-135 1265 171 168-176 18/6
14.00 2:17:53 6:24 +1:22 12:49 125 89-134 1601 170 90-178 27/5
14.50 2:22:10 4:17 8:33 127 122-135 1087 171 168-180 1/17
15.00 2:27:28 5:18 +42 10:36 127 112-134 1346 171 168-176 18/4
15.14 2:28:56 1:28 10:08 132 130-136 1337 171 170-176 11/0

Heart

120/136max
  • Show Beats/Mile

Elevation

Asc 165m, Range 106m, Flat prediction 2:11:18
Elevation Graph
Biggest Climbs (m) Min/mi
28 3.1% 10:50
25 4.3% 13:56
19 1.9% 9:34
19 3.3% 9:05
18 4.8% 16:07
16 3.3% 10:24
See your biggest climbs

Cadence

172 (184 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.4 171 15.1 2:17:29 9:13
Walk 6.2 108 0 9:26 123:57:51
Still 0.0 - - 1 -
Pause 1.3 - - 2:00 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:50 44.13% More
800m 3:55 7:53 51.98% More
1km 4:56 7:56 53.84% More
Mile 8:32 8:32 52.79% More
5k 26:59 8:41 56.84% More
5 miles 43:47 8:45 57.19% More
10k 54:28 8:46 57.46% More
10 miles 1:29:51 8:59 57.64% More
Half 2:07:36 9:44 53.73% More

Predictions

Dist Time Per Mile WAVA
1M 7:38 7:38 59.01
5km 25:31 8:13 60.12
5M 42:21 8:28 59.11
10km 53:22 8:35 58.64
10M 1:28:32 8:51 58.49
Half 1:58:00 9:00 57.66
20M 3:05:07 9:15 58.24
Mara 4:06:44 9:25 58.26

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