Sat 15th May 2021 at 5:00am by Rrunner

Run > Long Run

Amazing
drizzle

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Time
55:34
Miles
6.22
Min/mi
8:56
Pacing
96%
WAVA
50.08
Stride(cm)
111
Cals
737
Cadence
161
BPM
156
%MHR
84.1
B/mi
1391
Asc(m)
70
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:48(5:48/km) 140/151bpm [813b/km] 70cal
2) 1km - 5:38(5:38/km) 151/157bpm [851b/km] 73cal
3) 1km - 5:39(5:39/km) 155/159bpm [876b/km] 75cal
4) 1km - 5:32(5:32/km) 154/161bpm [853b/km] 72cal
5) 1km - 5:37(5:37/km) 149/164bpm [836b/km] 70cal
6) 1km - 5:26(5:26/km) 160/167bpm [869b/km] 74cal
7) 1km - 5:36(5:36/km) 163/168bpm [914b/km] 78cal
8) 1km - 5:26(5:26/km) 165/171bpm [895b/km] 76cal
9) 1km - 5:24(5:24/km) 164/169bpm [886b/km] 75cal
10) 1km - 5:25(5:25/km) 162/170bpm [879b/km] 74cal
11) 0.01km - 2(3:27/km) 164/164bpm [566b/km]

10k Long run. First time in double figures for a while and felt really good. Originally planned to do the Daisy Nook 10k loop but thought this with the climb out of Boggart Hole Clough would be more Er, interesting.

Felt good even in the climbs in my mind I saw myself walk/running part of it but no kept going and even managed to keep the same average pace, albeit the HR was lit up!

5:48 5:38 5:39 5:32 5:37 5:26 5:36 5:26 5:24 5:25 2

Pace

99%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:15	2:15	9:02	126 98-140	1137	171 166-182	0/3
0.50	4:39	2:24	9:35	145 138-151	1390	164 162-170	7/1
0.75	6:59	2:20	9:20	148 146-149	1382	161 158-164	1/2
1.00	9:14	2:15	8:59	151 149-153	1356	162 160-164	0/2
1.25	11:30	2:16	9:06	153 150-157	1392	161 160-164	3/1
1.50	13:48	2:18	9:11	156 152-158	1433	159 158-162	2/0
1.75	16:04	2:16	9:04	155 153-158	1405	160 158-162	3/0
2.00	18:17	2:13	8:53	157 154-160	1395	160 158-162	4/1
2.25	20:32	2:14	8:57	155 152-160	1388	160 158-162	1/6
2.50	22:44	2:12	8:48	149 146-153	1312	161 160-162	0/6
2.75	24:59	2:15	9:01	150 148-151	1353	161 158-162	0/8
3.00	27:17	2:18	9:10	145 139-157	1330	159 156-160	5/15
3.25	29:32	2:15	9:00	162 157-167	1458	160 158-162	8/1
3.50	31:41	2:09	8:36	158 154-166	1360	161 160-164	1/2
3.75	33:52	2:11	8:46	161 157-164	1411	161 160-162	3/1
4.00	36:09	2:17	9:07	165 161-168	1503	160 158-162	6/1
4.25	38:20	2:12	8:46	162 158-167	1421	161 158-162	1/2
4.50	40:33	2:13	8:51	163 160-168	1443	161 160-164	7/1
4.75	42:49	2:16	9:03	164 157-167	1484	159 158-162	6/0
5.00	44:56	2:08	8:30	167 163-171	1420	161 160-164	0/3
5.25	47:06	2:10	8:40	164 161-169	1421	162 160-164	1/2
5.50	49:18	2:11	8:45	164 163-166	1434	161 158-164	2/0
5.75	51:29	2:12	8:47	164 159-167	1440	162 160-164	1/1
6.00	53:40	2:10	8:42	159 153-165	1383	160 158-162	1/7
6.22	55:34	1:54	8:45	165 160-169	1443	163 160-166	3/0

Heart

156/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 36m, Flat prediction 55:31

Elevation Graph

Biggest Climbs (m)	Min/mi
14 4.8%	9:24
13 2.2%	8:49
See your biggest climbs

Cadence

161 (182 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	6.2	55:34	8:56
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	37.22%	More
800m	4:16	8:34	42.36%	More
1km	5:21	8:36	44.15%	More
Mile	8:40	8:40	46.61%	More
5k	27:17	8:47	50.34%	More
5 miles	44:22	8:52	50.29%	More
10k	55:31	8:56	50.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:49	7:49	51.68
5km	26:23	8:30	52.06
5M	43:57	8:47	50.76
10km	55:30	8:56	50.15
10M	1:32:30	9:15	49.67
Half	2:03:36	9:26	48.77
20M	3:14:40	9:44	49.06
Mara	4:20:07	9:56	48.96

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Volume (kg)
TE
RPE