Sun 9th May 2021 at 9:00am by Autumnleaves

Run > Long Run

Good
breezy

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Time
1:49:31
Miles
10.00
Min/mi
10:57
Pacing
81%
WAVA
53.13
Stride(cm)
88
Cals
927
Cadence
168
BPM
138
%MHR
74.7
B/mi
1514
Asc(m)
332
Hillscore
13
Surface
Road

Notes & Comments

8 comments

Long run with speedplay - so:
0.5 mi Z1
1 mi Z2
8 x 0.25 mi Z3 0.75 mi Z2
0.5 mi Z1

Walked for a minute after each pick-up. This felt better than last time we did it, out and back route and it was definitely more uphill on the way back! Good session but you really notice the cumulative fatigue effect on heart rate.

Split Summary
===
1) 0.5m - 6:21(12:45/m) 123/135bpm [1569b/mi] 53cal 4.7/5.99mph
2) 1m - 10:35(10:35/m) 138/142bpm [1459b/mi] 107cal 5.67/5.97mph
3) 1m - 10:35(10:35/m) 141/153bpm [1491b/mi] 106cal 5.67/7.16mph
4) 1m - 10:20(10:20/m) 139/151bpm [1437b/mi] 97cal 5.8/7.08mph
5) 1m - 10:13(10:13/m) 141/157bpm [1440b/mi] 95cal 5.88/6.93mph
6) 1m - 10:42(10:42/m) 141/152bpm [1509b/mi] 98cal 5.61/7.01mph
7) 1m - 10:47(10:47/m) 142/154bpm [1532b/mi] 96cal 5.56/7.06mph
8) 1m - 10:57(10:57/m) 141/154bpm [1544b/mi] 91cal 5.48/7.16mph
9) 1m - 10:50(10:50/m) 141/155bpm [1528b/mi] 82cal 5.54/7.01mph
10) 1m - 10:43(10:43/m) 141/151bpm [1512b/mi] 79cal 5.59/7.1mph
11) 0.5m - 7:27(14:52/m) 128/142bpm [1902b/mi] 23cal 4.04/5.49mph

6:21 10:35 10:35 10:20 10:13 10:42 10:47 10:57 10:50 10:43 7:27

	Corrah Good work xx
	snogard 😀
	Ness Good training. 👍😁
	Autumnleaves Notes added
	Ness Sounds like a great session.
	LindsD That sounds really hard!
	Bintmcskint Good stuff!
	RRR-CAZ 🇬🇧 Nice running

Pace

61%

21%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:21	6:21	12:42	119 85-135	1512	165 118-172	17/33
1.00	11:42	5:21	10:43	138 136-141	1478	170 166-174	51/37
1.50	16:55	5:13	10:26	138 134-142	1439	171 168-172	29/31
2.00	22:09	5:14	10:28	142 125-152	1487	165 122-182	23/24
2.50	27:29	5:20	10:40	139 134-142	1484	173 170-176	27/29
3.00	32:35	5:06	10:11	143 130-151	1457	168 124-182	31/30
3.50	37:50	5:15	10:30	137 131-146	1438	171 168-176	11/22
4.00	42:54	5:04	10:08	141 126-155	1430	167 118-184	17/22
4.50	48:03	5:09	10:18	140 136-144	1441	174 172-178	27/28
5.00	53:24	5:21	10:42	142 126-152	1520	167 122-182	16/29
5.50	58:45	5:21	10:41	140 137-142	1496	174 168-178	25/14
6.00	1:03:56	5:11	10:23	143 130-153	1484	171 118-188	29/17
6.50	1:09:32	5:36	11:12	140 137-142	1568	174 170-182	17/22
7.00	1:15:04	5:31	11:03	144 129-153	1591	165 118-188	24/10
7.50	1:20:31	5:27	10:54	139 133-144	1515	172 170-176	17/15
8.00	1:26:00	5:30	10:59	142 130-154	1560	167 118-188	34/38
8.50	1:31:19	5:19	10:38	140 136-143	1489	173 170-176	25/30
9.00	1:36:41	5:21	10:43	142 130-151	1522	168 114-188	31/20
9.50	1:42:08	5:27	10:55	140 138-143	1528	175 170-180	26/32
10.00	1:49:56	7:48 +26	15:38	127 115-138	1986	142 108-174	42/40

Heart

138/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 332m, Range 43m, Flat prediction 1:48:51

Elevation Graph

Biggest Climbs (m)	Min/mi
29 27.4%	16:21
24 4.6%	10:39
20 12.3%	10:23
16 5.7%	10:38
12 8.2%	12:04
11 5.8%	13:11
See your biggest climbs

Cadence

168 (188 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.9	174	9.3	1:36:34	10:28
Walk	11.7	122	0.7	12:56	17:37
Pause	0.4	-	-	26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	48.33%	More
800m	4:41	9:26	47.54%	More
1km	5:59	9:37	48.54%	More
Mile	10:02	10:02	49.19%	More
5k	31:59	10:18	53.90%	More
5 miles	51:51	10:22	54.30%	More
10k	1:04:57	10:27	54.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:43	8:43	56.59
5km	30:19	9:45	56.85
5M	51:08	10:14	55.07
10km	1:04:56	10:27	54.32
10M	1:49:31	10:57	53.14
Half	2:27:21	11:15	51.62
20M	3:54:33	11:44	51.11
Mara	5:15:34	12:03	50.37

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