Sun 11th Apr 2021 at 11:00am by jdc

Run > Long Run

windy
cold

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Time
1:37:19
Miles
10.30
Min/mi
9:27
Pacing
93%
WAVA
64.86
Stride(cm)
96
Cals
944
Cadence
177
BPM
161
%MHR
94.4
B/mi
1525
Asc(m)
507
Hillscore
27
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:43(9:43/m) 142/188bpm 84cal 6.17/6.62mph
2) 1m - 9:37(9:37/m) 156/168bpm 91cal 6.24/6.87mph
3) 1m - 9:34(9:34/m) 161/168bpm 93cal 6.28/6.66mph
4) 1m - 9:46(9:46/m) 164/179bpm 96cal 6.15/7.28mph
5) 1m - 9:52(9:52/m) 170/177bpm 102cal 6.08/6.59mph
6) 1m - 9:28(9:28/m) 166/174bpm 94cal 6.34/6.64mph
7) 1m - 9:05(9:05/m) 162/169bpm 86cal 6.61/6.89mph
8) 1m - 9:02(9:02/m) 163/166bpm 85cal 6.64/6.89mph
9) 1m - 9:07(9:07/m) 168/173bpm 91cal 6.58/6.89mph
10) 1m - 9:23(9:23/m) 169/176bpm 94cal 6.4/6.85mph
11) 0.3m - 2:43(9:04/m) 172/175bpm 28cal 6.62/6.91mph

Long run today 10 miles was my idea! Very old route and made a bit of a change, I actually found the more hilly first 5 miles better than the more downhill second 5 miles but it was probably more down to fitness than anything else. Legs felt very heavy by Tamworth road but overall satisfied with my performance. Longest non stop run for 6 years so must be happy with that.

9:43 9:37 9:34 9:46 9:52 9:28 9:05 9:02 9:07 9:23 2:43

Pace

26%

60%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:53	4:53	9:45	141 85-188	1375	174 118-178	2/4
1.00	9:43	4:50	9:41	143 139-149	1384	178 174-180	18/11
1.50	14:24	4:41	9:21	152 142-160	1422	179 174-184	35/33
2.00	19:20	4:56	9:52	160 153-168	1579	177 174-182	37/41
2.50	24:08	4:48	9:36	160 149-168	1536	177 174-178	45/24
3.00	28:53	4:46	9:31	163 160-167	1551	178 176-180	29/35
3.50	33:40	4:47	9:34	162 148-171	1551	176 172-178	37/25
4.00	38:39	4:58	9:57	166 150-178	1651	177 174-182	49/51
4.50	43:40	5:02	10:04	172 168-177	1730	177 174-180	42/18
5.00	48:30	4:50	9:40	168 163-174	1623	177 168-180	40/29
5.50	53:19	4:49	9:38	168 164-174	1618	179 176-180	26/22
6.00	57:59	4:39	9:18	163 160-165	1517	177 172-180	49/21
6.50	1:02:33	4:34	9:09	164 156-169	1499	179 178-182	24/51
7.00	1:07:03	4:30	9:00	161 157-165	1449	179 176-182	35/42
7.50	1:11:33	4:30	9:01	162 157-164	1460	178 176-180	38/47
8.00	1:16:05	4:32	9:05	164 161-166	1488	179 178-182	23/42
8.50	1:20:36	4:30	9:00	168 165-170	1513	177 174-180	19/29
9.00	1:25:13	4:37	9:14	168 163-173	1551	177 174-180	25/37
9.50	1:29:54	4:41 +10	9:22	168 163-172	1575	178 174-182	42/62
10.00	1:34:45	4:51	9:42	171 167-175	1659	176 172-180	27/23
10.30	1:37:28	2:43	9:05	172 169-175	1561	182 174-190	27/9

Heart

161/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 507m, Range 114m, Flat prediction 1:36:29

Elevation Graph

Biggest Climbs (m)	Min/mi
32 6.6%	10:01
27 6.1%	9:44
22 17.4%	9:22
22 18.9%	6:49
21 12.2%	10:09
21 7.8%	9:59
See your biggest climbs

Cadence

177 (190 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	177	10.3	1:37:18	9:28
Walk	0.0	118	0	0	NAN:00:00
Pause	0.2	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	50.39%	More
800m	4:25	8:53	53.43%	More
1km	5:32	8:55	55.31%	More
Mile	8:59	8:59	57.57%	More
5k	28:13	9:05	63.98%	More
5 miles	45:58	9:12	64.26%	More
10k	57:58	9:20	63.87%	More
10 miles	1:34:32	9:27	64.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	62.89
5km	27:19	8:48	66.10
5M	45:14	9:03	65.30
10km	56:57	9:10	65.01
10M	1:34:19	9:26	64.85
Half	2:05:34	9:35	63.72
20M	3:16:38	9:50	64.26
Mara	4:21:48	10:00	64.07

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