Tue 6th Apr 2021 at 3:00pm by jdc

Run > Long Run
  • snow
  • windy
  • cold
  • Time
    1:16:39
  • Miles
    8.25
  • Min/mi
    9:17
  • Pacing
    91%
  • WAVA
    65.23
  • Stride(cm)
    97
  • Cals
    762
  • Cadence
    179
  • BPM
    161
  • %MHR
    94.1
  • B/mi
    1495
  • Asc(m)
    389
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:29(9:29/m) 151/171bpm 89cal 6.33/6.8mph
2) 1m - 9:11(9:11/m) 159/171bpm 91cal 6.53/7.24mph
3) 1m - 9:21(9:21/m) 161/177bpm 94cal 6.41/7.18mph
4) 1m - 9:54(9:54/m) 161/170bpm 99cal 6.06/6.82mph
5) 1m - 9:44(9:44/m) 165/172bpm 99cal 6.16/7.03mph
6) 1m - 9:03(9:03/m) 161/170bpm 89cal 6.63/7.12mph
7) 1m - 8:56(8:56/m) 161/171bpm 87cal 6.71/7.12mph
8) 1m - 8:52(8:52/m) 169/174bpm 92cal 6.76/7.68mph
9) 0.25m - 2:06(8:22/m) 173/176bpm 22cal 7.17/7.24mph

Long run today as I didn’t do one at the weekend. 3 seasons today snow, wind, and sun. Thought it was slow but when home and checked it out it was the quickest I have done this route which was a big surprise, it did feel that good but clearly it was.
9:29 9:11 9:21 9:54 9:44 9:03 8:56 8:52 2:06

Pace

1% 6% 23% 50% 19% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:21 2:21 9:25 131 93-153 1233 172 118-176 6/6
0.50 4:35 2:13 8:54 152 148-155 1352 176 174-178 6/8
0.75 6:59 2:25 9:39 158 154-161 1523 177 172-180 8/7
1.00 9:28 2:29 9:56 163 157-171 1619 175 172-180 17/13
1.25 11:54 2:25 9:41 164 156-170 1589 178 174-180 36/21
1.50 14:19 2:25 9:41 161 157-164 1558 178 174-182 11/4
1.75 16:29 2:10 8:40 158 151-166 1370 181 178-184 21/21
2.00 18:40 2:11 8:44 150 144-161 1310 183 182-184 5/11
2.25 20:54 2:15 8:59 159 155-162 1428 184 180-186 24/27
2.50 23:21 2:26 9:45 159 151-168 1550 177 172-184 11/15
2.75 25:46 2:25 9:40 166 155-176 1606 177 172-182 17/10
3.00 28:01 2:15 9:01 158 154-162 1424 179 178-182 9/12
3.25 30:24 2:24 9:34 158 155-163 1512 179 176-182 18/13
3.50 32:50 2:26 9:44 161 160-162 1567 179 176-182 16/16
3.75 35:20 2:30 9:59 161 158-162 1609 178 176-182 14/15
4.00 37:55 2:35 10:20 166 160-170 1715 177 174-182 17/11
4.25 40:22 2:27 9:48 163 161-166 1598 179 176-182 14/4
4.50 42:43 2:21 9:22 164 162-167 1537 180 178-184 9/9
4.75 45:02 2:19 9:15 162 156-169 1499 178 172-182 8/13
5.00 47:40 2:38 10:32 169 167-172 1780 175 172-178 14/7
5.25 49:49 2:09 8:35 162 157-169 1391 180 178-184 22/8
5.50 52:02 2:13 8:53 159 156-162 1411 181 178-184 12/20
5.75 54:17 2:15 9:00 161 160-165 1448 181 178-184 7/12
6.00 56:43 2:27 9:47 164 160-170 1605 179 176-182 10/15
6.25 59:02 2:19 9:16 166 158-171 1539 179 176-184 27/12
6.50 1:01:15 2:12 8:49 158 156-160 1393 182 180-184 17/30
6.75 1:03:24 2:10 8:39 160 158-163 1383 183 180-184 13/21
7.00 1:05:40 2:15 9:01 161 159-166 1451 182 180-186 17/24
7.25 1:07:54 2:14 8:58 167 161-170 1496 183 180-188 21/24
7.50 1:10:17 2:23 9:32 169 167-173 1611 184 178-186 19/14
7.75 1:12:26 2:09 8:38 170 166-173 1466 182 178-186 15/18
8.00 1:14:32 2:05 8:21 169 165-173 1411 185 182-188 16/27
8.25 1:16:37 2:06 8:24 173 171-176 1452 186 182-190 12/15

Heart

161/176max
  • Show Beats/Mile

Elevation

Asc 389m, Range 61m, Flat prediction 1:16:45
Elevation Graph
Biggest Climbs (m) Min/mi
24 12.9% 8:22
21 15.6% 9:06
18 9.3% 7:04
16 9.5% 10:31
16 13.0% 9:55
14 3.6% 10:17
See your biggest climbs

Cadence

179 (190 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 179 8.3 1:16:38 9:17
Walk 0.0 118 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:55 53.05% More
800m 4:03 8:10 58.13% More
1km 5:06 8:13 60.01% More
Mile 8:39 8:39 59.71% More
5k 27:44 8:56 65.10% More
5 miles 46:13 9:15 63.92% More
10k 57:38 9:16 64.24% More

Predictions

Dist Time Per Mile WAVA
1M 8:11 8:11 63.15
5km 27:13 8:46 66.34
5M 45:05 9:01 65.52
10km 56:45 9:08 65.24
10M 1:33:59 9:24 65.08
Half 2:05:08 9:33 63.94
20M 3:15:57 9:48 64.48
Mara 4:20:54 9:57 64.29
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