Sun 5th Sep 2021 at 9:22am by tipsku

Run > Medium Long Run

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Time
1:30:00
Miles
9.46
Min/mi
9:31
Pacing
87%
WAVA
53.29
Stride(cm)
94
Cals
774
Cadence
180
BPM
143
%MHR
76.3
B/mi
1357
Asc(m)
36
Hillscore
2
Surface
Road

Notes & Comments

Training 22: 90 minutes easy run
Resuming the training plan, I tackled my favourite, the easy long run. I chose a route which gave me 84 squares in Hide and seek and I flushed out 8 fetchies from their hiding places. Good haul!

Split Summary
===
1) 0.5m - 5:00(9:59/m) 118/134bpm [1178b/mi] 37cal
2) 0.62m - 5:42(9:11/m) 135/145bpm [1239b/mi] 50cal
3) 0.62m - 5:50(9:23/m) 144/151bpm [1352b/mi] 52cal
4) 0.62m - 5:57(9:35/m) 144/154bpm [1379b/mi] 54cal
5) 0.62m - 6:08(9:53/m) 142/150bpm [1403b/mi] 51cal
6) 0.62m - 6:05(9:47/m) 146/150bpm [1428b/mi] 53cal
7) 0.62m - 6:03(9:44/m) 148/152bpm [1441b/mi] 55cal
8) 0.62m - 5:51(9:25/m) 146/150bpm [1375b/mi] 51cal
9) 0.62m - 5:54(9:29/m) 148/156bpm [1404b/mi] 52cal
10) 0.27m - 2:30(9:23/m) 147/152bpm [1378b/mi] 22cal
11) 0.62m - 5:55(9:31/m) 149/155bpm [1418b/mi] 52cal
12) 0.62m - 5:56(9:34/m) 149/153bpm [1424b/mi] 53cal
13) 0.62m - 5:41(9:08/m) 149/154bpm [1362b/mi] 50cal
14) 0.62m - 5:42(9:10/m) 151/158bpm [1384b/mi] 51cal
15) 0.62m - 5:28(8:49/m) 144/150bpm [1269b/mi] 44cal
16) 0.13m - 1:18(9:54/m) 135/148bpm [1337b/mi] 9cal
17) 0.49m - 5:00(10:15/m) 140/148bpm [1435b/mi] 38cal

5:00 5:42 5:50 5:57 6:08 6:05 6:03 5:51 5:54 2:30 5:55 5:56 5:41 5:42 5:28 1:18 5:00

Pin Map

0mi in 0

Pace

62%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:58	4:58	9:56	116 60-134	1153	175 84-182	5/4
1.00	9:32	4:34	9:08	134 126-143	1225	180 176-186	4/5
1.50	14:26	4:53 +14	9:47	141 124-151	1379	181 162-200	4/5
2.00	19:17	4:51	9:42	144 132-150	1396	180 176-182	9/5
2.50	24:00	4:44	9:27	145 138-152	1371	182 178-188	11/5
3.00	28:59	4:59	9:57	142 136-150	1414	180 178-184	2/9
3.50	34:00	5:01	10:02	146 141-150	1464	180 164-196	7/4
4.00	38:44	4:44	9:28	147 142-152	1391	180 176-192	7/6
4.50	43:37	4:53	9:46	147 141-152	1437	180 176-184	11/1
5.00	48:13	4:36	9:12	148 142-156	1362	180 178-184	6/5
5.50	52:59	4:46	9:33	147 143-153	1403	181 178-184	6/6
6.00	57:42	4:43	9:26	148 144-153	1395	181 178-184	5/7
6.50	1:02:29	4:47	9:34	150 143-155	1436	180 176-182	13/2
7.00	1:07:14	4:45	9:30	149 144-153	1417	180 178-184	8/5
7.50	1:11:50	4:35	9:11	149 144-154	1368	181 178-182	4/7
8.00	1:16:23	4:33	9:07	151 145-158	1376	181 178-188	5/7
8.50	1:21:02	4:39	9:18	147 140-152	1367	180 176-186	1/15
9.00	1:26:34	5:31 +1:10	11:02	140 120-148	1546	180 156-186	2/7
9.46	1:31:33	4:59 +8	10:45	139 122-147	1494	177 170-182	6/8

Heart

143/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 29m, Flat prediction 1:29:47

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.1%	9:43
See your biggest climbs

Cadence

180 (200 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.3	179	9.5	1:29:57	9:40
Walk	0.0	84	0	0	NAN:00:00
Still	0.1	-	-	4	-
Pause	1.6	-	-	1:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	40.48%	More
800m	4:25	8:54	43.90%	More
1km	5:33	8:56	45.66%	More
Mile	9:02	9:02	47.95%	More
5k	28:50	9:17	52.50%	More
5 miles	46:54	9:23	52.61%	More
10k	58:52	9:28	52.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	57.50
5km	26:20	8:29	57.48
5M	44:32	8:54	55.41
10km	56:36	9:07	54.56
10M	1:35:41	9:34	53.02
Half	2:08:54	9:50	51.33
20M	3:25:37	10:17	50.49
Mara	4:37:00	10:34	49.54

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