Thu 8th Jul 2021 at 5:00am by Rrunner

Run > Medium Long Run
  • Amazing
  • warm
  • Time
    1:09:08
  • Miles
    8.82
  • Min/mi
    7:50
  • Pacing
    93%
  • WAVA
    58.23
  • Stride(cm)
    124
  • Cals
    942
  • Cadence
    165
  • BPM
    153
  • %MHR
    82.6
  • B/mi
    1198
  • Asc(m)
    128
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

VLM training day 1!

The return of the medium long run. Originally planned to do a steady 12k but now the miles need to go up stuck in another couple. Guess these runs will be going up in distance over the next few weeks....

Split Summary
===
1) 1km - 5:05(5:05/km) 137/149bpm [697b/km] 64cal
2) 1km - 4:44(4:44/km) 150/152bpm [711b/km] 66cal
3) 1km - 4:58(4:58/km) 153/160bpm [760b/km] 69cal
4) 1km - 4:53(4:53/km) 152/155bpm [742b/km] 67cal
5) 1km - 5:03(5:03/km) 153/157bpm [772b/km] 69cal
6) 1km - 4:56(4:56/km) 157/161bpm [773b/km] 69cal
7) 1km - 4:54(4:54/km) 160/166bpm [783b/km] 69cal
8) 1km - 4:48(4:48/km) 153/156bpm [734b/km] 64cal
9) 1km - 4:58(4:58/km) 153/158bpm [759b/km] 67cal
10) 1km - 4:46(4:46/km) 150/155bpm [716b/km] 63cal
11) 1km - 4:58(4:58/km) 155/162bpm [769b/km] 67cal
12) 1km - 4:59(4:59/km) 156/161bpm [778b/km] 68cal
13) 1km - 4:41(4:41/km) 155/159bpm [726b/km] 64cal
14) 1km - 4:37(4:37/km) 156/160bpm [721b/km] 65cal
15) 0.19km - 49(4:14/km) 158/160bpm [669b/km] 11cal
5:05 4:44 4:58 4:53 5:03 4:56 4:54 4:48 4:58 4:46 4:58 4:59 4:41 4:37 49

Pace

30% 65% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:02 2:02 8:08 127 82-140 1033 170 168-176 3/2
0.50 4:06 2:04 8:16 142 138-145 1173 168 166-170 2/1
0.75 6:01 1:55 7:42 148 145-150 1139 168 166-170 4/0
1.00 7:54 1:52 7:30 150 147-151 1124 168 164-170 2/2
1.25 9:52 1:58 7:51 150 148-152 1178 167 164-170 2/1
1.50 11:52 2:01 8:03 154 150-158 1239 165 164-166 9/0
1.75 13:48 1:55 7:42 156 150-160 1200 163 158-168 2/3
2.00 15:52 2:04 8:18 147 141-151 1219 163 158-166 1/9
2.25 17:47 1:55 7:42 153 151-155 1177 166 162-168 4/5
2.50 19:46 1:59 7:55 153 150-155 1212 164 162-166 7/1
2.75 21:44 1:58 7:53 152 151-154 1197 165 162-166 3/5
3.00 23:45 2:00 8:02 155 152-157 1245 165 162-170 6/3
3.25 25:56 2:11 8:44 153 151-156 1337 164 162-166 5/5
3.50 27:51 1:55 7:41 158 155-161 1213 164 162-166 12/2
3.75 29:45 1:54 7:37 159 156-160 1211 163 162-166 5/2
4.00 31:47 2:02 8:08 164 160-166 1333 164 162-168 12/0
4.25 33:45 1:58 7:52 158 151-166 1242 163 158-166 0/5
4.50 35:43 1:57 7:50 155 153-157 1214 164 162-168 0/3
4.75 37:38 1:55 7:39 153 151-155 1171 166 164-166 1/3
5.00 39:33 1:55 7:41 152 151-153 1169 167 164-168 0/7
5.25 41:36 2:03 8:14 154 149-157 1267 165 162-168 4/6
5.50 43:33 1:57 7:47 150 148-157 1167 166 164-168 0/4
5.75 45:28 1:55 7:42 155 150-158 1193 167 164-170 0/3
6.00 47:24 1:56 7:43 149 147-151 1151 167 164-170 0/10
6.25 49:20 1:56 7:43 149 147-151 1149 166 164-168 0/7
6.50 51:20 2:00 8:00 151 148-154 1208 164 160-168 8/2
6.75 53:19 1:59 7:57 157 154-162 1249 165 162-166 10/11
7.00 55:22 2:02 8:09 156 152-162 1272 164 162-166 6/3
7.25 57:26 2:04 8:16 157 152-160 1299 165 162-166 7/0
7.50 59:19 1:53 7:33 155 148-161 1170 164 162-166 0/9
7.75 1:01:13 1:54 7:35 154 152-157 1168 165 164-168 1/1
8.00 1:03:08 1:55 7:41 156 154-158 1199 166 164-168 2/3
8.25 1:04:58 1:50 7:20 157 155-159 1151 166 164-168 0/3
8.50 1:06:50 1:53 7:30 155 153-156 1163 166 164-168 1/5
8.75 1:08:40 1:49 7:17 158 154-160 1150 166 164-170 2/2
8.82 1:09:07 27 6:44 158 157-158 1063 167 164-170 0/1

Heart

153/166max
  • Show Beats/Mile

Elevation

Asc 128m, Range 50m, Flat prediction 1:08:53
Elevation Graph
Biggest Climbs (m) Min/mi
16 4.9% 7:59
15 2.2% 7:38
13 4.2% 8:10
12 2.1% 8:20
12 1.8% 7:54
See your biggest climbs

Cadence

165 (176 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 165 8.8 1:09:07 7:50
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:02 44.69% More
800m 3:37 7:16 50.00% More
1km 4:33 7:19 51.83% More
Mile 7:21 7:21 54.92% More
5k 23:55 7:42 57.42% More
5 miles 38:50 7:46 57.46% More
10k 48:27 7:48 57.45% More

Predictions

Dist Time Per Mile WAVA
1M 6:41 6:41 60.45
5km 22:33 7:15 60.91
5M 37:35 7:31 59.36
10km 47:28 7:38 58.63
10M 1:19:07 7:55 58.07
Half 1:45:42 8:04 57.02
20M 2:46:29 8:19 57.37
Mara 3:42:27 8:29 57.25

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