Wed 5th May 2021 at 6:00am by elio

Run > Tempo
  • Time
    1:12:07
  • Miles
    10.25
  • Min/mi
    7:02
  • Pacing
    83%
  • WAVA
    63.54
  • Stride(cm)
    121
  • Cals
    1163
  • Cadence
    189
  • BPM
    168
  • %MHR
    101.2
  • B/mi
    1182
  • Asc(m)
    361
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

5-6 degrees, long sleeves gloves

7x5min T/ 1min jog
0.81-81-81-81-81-80-81 ( 0.80=6:16 0.81=6:10-11)

Definitely for TT need to start slower and then see if I can pick it up mid way through

Effort felt comfortably hard, it’s just find the courage to go 13 miles at pace that’s intimidating.
However TT will be the pace guide for marathon training so will give my best come what may.

Split Summary
===
1) 1m - 8:26(8:26/m) 135/155bpm [1138b/mi] 106cal 7.12/11.15mph
2) 1m - 7:49(7:49/m) 146/153bpm [1141b/mi] 108cal 7.68/11.12mph
3) 0.81m - 5:00(6:11/m) 169/178bpm [1045b/mi] 81cal 9.71/10.02mph
4) 0.12m - 1:00(8:32/m) 166/175bpm [1416b/mi] 15cal 7.03/9.66mph
5) 0.81m - 5:00(6:11/m) 174/179bpm [1076b/mi] 84cal 9.7/10.08mph
6) 0.11m - 1:00(8:44/m) 170/177bpm [1486b/mi] 16cal 6.87/9.33mph
7) 0.81m - 5:00(6:10/m) 176/181bpm [1087b/mi] 86cal 9.72/9.87mph
8) 0.11m - 1:00(8:50/m) 171/179bpm [1511b/mi] 16cal 6.79/9.54mph
9) 0.81m - 5:00(6:10/m) 177/183bpm [1090b/mi] 88cal 9.74/10.06mph
10) 0.12m - 1:00(8:16/m) 174/178bpm [1438b/mi] 16cal 7.26/9.79mph
11) 0.81m - 5:00(6:12/m) 183/190bpm [1136b/mi] 92cal 9.67/9.98mph
12) 0.11m - 1:00(8:55/m) 184/188bpm [1640b/mi] 18cal 6.73/9.77mph
13) 0.8m - 5:00(6:16/m) 182/193bpm [1140b/mi] 92cal 9.58/10.18mph
14) 0.11m - 1:00(9:07/m) 178/183bpm [1624b/mi] 17cal 6.58/9.68mph
15) 0.81m - 5:00(6:11/m) 184/193bpm [1136b/mi] 92cal 9.72/10.14mph
16) 0.11m - 1:00(8:48/m) 186/190bpm [1637b/mi] 18cal 6.82/9.79mph
17) 1m - 7:45(7:45/m) 170/183bpm [1317b/mi] 126cal 7.75/8.08mph
18) 0.8m - 6:07(7:42/m) 163/176bpm [1255b/mi] 92cal 7.79/8.18mph
8:26 7:49 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 7:45 6:07

Pace

1% 1% 9% 27% 9% 53%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:24 4:24 8:48 132 105-142 1162 182 176-188 9/37
1.00 8:55 4:31 +29 9:01 137 111-155 1236 184 178-206 25/37
1.50 12:53 3:58 7:57 143 137-147 1136 184 178-208 22/28
2.00 16:43 3:50 7:41 149 144-153 1144 185 180-208 18/16
2.50 19:47 3:03 6:07 165 147-173 1008 194 186-198 10/16
3.00 23:10 3:24 6:47 170 156-177 1154 190 178-200 25/18
3.50 26:14 3:03 6:07 175 171-177 1070 195 192-198 17/25
4.00 29:39 3:25 6:50 172 156-179 1175 189 174-196 22/16
4.50 32:44 3:05 6:10 178 175-181 1098 194 192-196 13/20
5.00 36:09 3:25 6:50 173 161-181 1182 189 174-196 24/11
5.50 39:13 3:05 6:09 180 175-183 1107 194 190-198 12/28
6.00 42:34 3:21 6:42 177 170-186 1187 191 180-196 24/11
6.50 45:39 3:05 6:10 184 180-190 1135 193 190-196 15/23
7.00 49:04 3:25 6:49 181 172-190 1234 192 178-204 19/14
7.50 52:28 3:24 6:48 183 173-193 1245 189 174-194 17/23
8.00 55:36 3:08 6:16 181 169-189 1134 194 178-204 13/17
8.50 59:05 3:29 6:59 187 176-193 1305 188 176-196 22/13
9.00 1:02:59 3:54 7:48 167 156-179 1302 185 180-190 23/23
9.50 1:06:50 3:51 +2 7:42 173 164-183 1331 186 182-192 15/26
10.00 1:10:43 3:53 7:47 166 160-176 1291 186 180-190 33/21
10.25 1:12:38 1:55 7:41 159 155-162 1222 186 184-190 8/10

Heart

168/193max
  • Show Beats/Mile

Elevation

Asc 361m, Range 63m, Flat prediction 1:12:19
Elevation Graph
Biggest Climbs (m) Min/mi
26 6.7% 7:55
26 7.0% 7:31
19 3.6% 6:19
18 8.0% 7:50
13 12.8% 8:34
13 11.6% 7:31
See your biggest climbs

Cadence

189 (208 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 188 10.2 1:12:09 7:05
Walk 0.0 0 0 0 NAN:00:00
Pause 0.7 - - 29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 6:00 50.86% More
800m 3:02 6:05 57.46% More
1km 3:47 6:06 60.05% More
Mile 6:25 6:25 61.22% More
5k 20:03 6:27 66.51% More
5 miles 32:20 6:28 66.93% More
10k 40:12 6:28 67.23% More
10 miles 1:10:23 7:02 63.42% More

Predictions

Dist Time Per Mile WAVA
1M 6:07 6:07 64.16
5km 20:21 6:33 65.53
5M 33:42 6:44 64.23
10km 42:25 6:50 63.72
10M 1:10:15 7:02 63.54
Half 1:33:32 7:08 62.64
20M 2:26:28 7:19 63.38
Mara 3:15:01 7:27 63.47
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