Sat 28th Aug 2021 at 9:40am by Pegg

Run > Medium Long Run
  • Amazing
  • warm
  • Time
    2:43:48
  • Miles
    15.93
  • Min/mi
    10:17
  • Pacing
    0%
  • WAVA
    52.42
  • Stride(cm)
    91
  • Cals
    1344
  • Cadence
    171
  • BPM
    152
  • %MHR
    67
  • B/mi
    1564
  • Asc(m)
    183
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Running Swansea. A loop of the marina then along the coast to Langland Bay before doubling back.

Had a pit stop at a cafe in the marina to use the loo, then had to stop to top up my water at Langland Bay - it was a lot warmer than forecast, but I do like running in the sunshine.

A much happier run than my 20 miler last week. I need to decide what distance I’ll do for my last long run next weekend…

Split Summary
===
1) 0.62m - 6:00(9:40/m) 135/151bpm [1305b/mi] 50cal 6.21/6.7mph
2) 0.62m - 5:59(9:38/m) 150/153bpm [1445b/mi] 58cal 6.23/6.28mph
3) 0.62m - 6:14(10:02/m) 151/156bpm [1515b/mi] 59cal 5.98/6.22mph
4) 0.62m - 6:18(10:08/m) 150/159bpm [1519b/mi] 57cal 5.92/6.91mph
5) 0.62m - 6:05(9:48/m) 152/156bpm [1489b/mi] 56cal 6.13/6.72mph
6) 0.62m - 6:15(10:03/m) 150/158bpm [1507b/mi] 53cal 5.97/6.39mph
7) 0.62m - 6:26(10:21/m) 151/155bpm [1563b/mi] 53cal 5.8/6.35mph
8) 0.62m - 6:09(9:54/m) 154/160bpm [1526b/mi] 53cal 6.06/6.59mph
9) 0.62m - 5:51(9:25/m) 155/159bpm [1460b/mi] 51cal 6.37/7.16mph
10) 0.62m - 5:50(9:23/m) 159/162bpm [1492b/mi] 55cal 6.4/6.45mph
11) 0.62m - 6:38(10:40/m) 151/161bpm [1610b/mi] 48cal 5.63/6.45mph
12) 0.62m - 5:54(9:30/m) 155/160bpm [1473b/mi] 48cal 6.31/6.74mph
13) 0.62m - 6:15(10:03/m) 156/165bpm [1568b/mi] 51cal 5.97/6.68mph
14) 0.62m - 7:45(12:28/m) 148/164bpm [1845b/mi] 47cal 4.81/6.85mph
15) 0.62m - 7:41(12:21/m) 149/159bpm [1841b/mi] 53cal 4.86/6.49mph
16) 0.62m - 6:42(10:46/m) 147/159bpm [1584b/mi] 45cal 5.57/6.66mph
17) 0.62m - 7:50(12:37/m) 147/162bpm [1854b/mi] 57cal 4.76/5.93mph
18) 0.62m - 6:54(11:06/m) 151/160bpm [1676b/mi] 54cal 5.41/6.24mph
19) 0.62m - 7:20(11:48/m) 144/159bpm [1699b/mi] 48cal 5.08/6.35mph
20) 0.62m - 6:23(10:17/m) 150/156bpm [1542b/mi] 48cal 5.84/6.47mph
21) 0.62m - 6:03(9:45/m) 154/159bpm [1501b/mi] 49cal 6.16/6.72mph
22) 0.62m - 5:58(9:37/m) 158/162bpm [1519b/mi] 54cal 6.24/6.37mph
23) 0.62m - 5:55(9:31/m) 159/161bpm [1513b/mi] 52cal 6.3/6.59mph
24) 0.62m - 6:01(9:41/m) 162/166bpm [1568b/mi] 57cal 6.2/6.59mph
25) 0.62m - 5:41(9:09/m) 163/165bpm [1492b/mi] 54cal 6.56/7.41mph
26) 0.39m - 3:41(9:23/m) 163/166bpm [1528b/mi] 34cal 6.4/6.64mph
6:00 5:59 6:14 6:18 6:05 6:15 6:26 6:09 5:51 5:50 6:38 5:54 6:15 7:45 7:41 6:42 7:50 6:54 7:20 6:23 6:03 5:58 5:55 6:01 5:41 3:41

Pace

14% 8% 12% 25% 35% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:47 4:47 9:35 132 79-151 1264 174 148-180 9/14
1.00 9:38 4:50 9:41 150 145-152 1452 173 170-176 9/10
1.50 14:31 4:54 9:48 150 146-153 1469 173 164-176 10/10
2.00 19:34 5:02 10:04 152 145-159 1531 173 134-176 12/14
2.50 34:42 15:08 +10:04 30:16 150 120-159 4541 173 164-178 13/22
3.00 39:30 4:48 9:36 152 148-156 1459 173 164-178 12/9
3.50 45:08 5:39 +31 11:17 152 140-158 1715 172 96-176 14/12
4.00 50:05 4:56 9:53 150 139-155 1482 175 172-176 12/10
4.50 55:17 5:12 10:24 150 133-156 1560 170 128-178 12/13
5.00 1:00:18 5:01 10:02 154 146-160 1546 171 80-182 8/10
5.50 1:04:59 4:41 9:23 155 150-159 1454 176 174-178 15/14
6.00 1:09:41 4:41 9:23 157 149-162 1473 176 172-178 8/7
6.50 1:14:25 4:44 9:29 158 154-162 1498 174 172-176 20/24
7.00 1:21:27 7:01 +1:34 14:03 149 121-158 2093 167 128-186 14/10
7.50 1:26:12 4:45 9:30 156 152-161 1483 177 172-182 10/10
8.00 1:31:27 5:16 +11 10:31 156 141-165 1641 170 124-184 27/14
8.50 1:38:04 6:36 +17 13:13 152 136-164 2009 160 86-184 15/18
9.00 1:44:25 6:21 +26 12:43 149 133-159 1894 164 112-180 34/8
9.50 1:51:30 7:04 +1:09 14:09 146 130-156 2065 164 110-188 17/29
10.00 2:06:53 15:23 +9:50 30:47 145 110-159 4463 170 120-240 17/31
10.50 2:13:14 6:21 12:42 148 132-162 1878 156 104-178 33/14
11.00 2:18:52 5:38 11:16 152 141-160 1712 168 110-186 24/31
11.50 2:24:04 5:12 10:24 152 143-159 1582 170 128-176 13/23
12.00 2:34:43 10:39 +4:31 21:18 141 105-156 3003 172 108-190 19/29
12.50 2:39:43 5:00 10:00 151 146-157 1510 176 164-182 8/11
13.00 2:44:36 4:54 9:47 154 150-159 1507 176 174-184 8/7
13.50 2:49:22 4:45 9:31 158 156-162 1504 176 174-184 12/12
14.00 2:54:12 4:50 9:40 159 154-161 1538 175 172-176 10/10
14.50 2:58:54 4:42 9:24 161 157-166 1514 174 170-178 10/10
15.00 3:03:43 4:48 9:37 162 159-165 1558 174 170-176 12/10
15.50 3:08:19 4:37 9:14 162 160-165 1495 176 172-180 10/10
15.93 3:12:22 4:03 9:27 163 159-166 1540 174 170-176 9/11

Heart

152/166max
  • Show Beats/Mile

Elevation

Asc 183m, Range 45m, Flat prediction 2:31:37
Elevation Graph
Biggest Climbs (m) Min/mi
15 12.7% 16:09
15 5.5% 12:51
14 5.3% 1:13:04
13 5.0% 10:32
11 6.7% 13:56
See your biggest climbs

Cadence

171 (240 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.2 174 15.3 2:30:53 11:40
Walk 5.5 125 0.6 12:10 20:29
Still 0.6 - - 1:17 -
Pause 12.7 - - 28:02 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 43.35% More
800m 4:32 9:07 45.11% More
1km 5:38 9:04 47.25% More
Mile 9:14 9:14 49.04% More
5k 29:29 9:30 53.64% More
5 miles 51:17 10:15 50.34% More
10k 1:04:50 10:26 49.85% More
10 miles 2:03:18 12:20 43.10% More
Half 2:34:23 11:47 45.23% More

Predictions

Dist Time Per Mile WAVA
1M 8:43 8:43 51.94
5km 28:58 9:19 54.61
5M 47:58 9:36 53.81
10km 1:00:23 9:43 53.52
10M 1:40:00 10:00 53.15
Half 2:13:08 10:10 52.09
20M 3:28:29 10:25 52.24
Mara 4:37:34 10:36 51.89

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