Wed 8th Sep 2021 at 6:59pm by Alun
Run > Medium Long Run
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Time
1:18:42
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Miles 9.17
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Min/mi 8:35
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Pacing
30%
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WAVA
59.51
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Stride(cm)
130
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Cals
988
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Cadence
144
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BPM
127
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%MHR
72.8
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B/mi 1086
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Asc(m)
421
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Hillscore
29
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Surface
Road
Notes & Comments
Easy paced miles around Strood including a quick visit to Tesco to buy replacement batteries for the smoke alarms (hopefully no more 3am false alarms!!), easing down tomorrow before Friday's Medway Mile and Saturday's 3000m.
Split Summary
===
1) 0.62m - 5:24(8:42/m) 122/131bpm [1061b/mi] 66cal
2) 0.62m - 5:10(8:19/m) 128/137bpm [1064b/mi] 68cal
3) 0.62m - 5:17(8:29/m) 128/140bpm [1087b/mi] 68cal
4) 0.62m - 5:08(8:16/m) 121/133bpm [1001b/mi] 61cal
5) 0.62m - 5:13(8:23/m) 126/140bpm [1057b/mi] 65cal
6) 0.62m - 5:07(8:14/m) 121/135bpm [996b/mi] 58cal
7) 0.62m - 5:16(8:29/m) 122/127bpm [1035b/mi] 64cal
8) 0.62m - 5:29(8:50/m) 129/140bpm [1139b/mi] 71cal
9) 0.62m - 5:16(8:29/m) 125/130bpm [1060b/mi] 69cal
10) 0.62m - 5:15(8:27/m) 127/130bpm [1074b/mi] 64cal
11) 0.62m - 5:27(8:46/m) 130/139bpm [1140b/mi] 73cal
12) 0.62m - 5:29(8:49/m) 132/139bpm [1165b/mi] 70cal
13) 0.62m - 5:28(8:47/m) 133/139bpm [1169b/mi] 70cal
14) 0.62m - 5:30(8:51/m) 131/136bpm [1158b/mi] 69cal
15) 0.47m - 4:13(9:02/m) 129/134bpm [1166b/mi] 52cal
Split Summary
===
1) 0.62m - 5:24(8:42/m) 122/131bpm [1061b/mi] 66cal
2) 0.62m - 5:10(8:19/m) 128/137bpm [1064b/mi] 68cal
3) 0.62m - 5:17(8:29/m) 128/140bpm [1087b/mi] 68cal
4) 0.62m - 5:08(8:16/m) 121/133bpm [1001b/mi] 61cal
5) 0.62m - 5:13(8:23/m) 126/140bpm [1057b/mi] 65cal
6) 0.62m - 5:07(8:14/m) 121/135bpm [996b/mi] 58cal
7) 0.62m - 5:16(8:29/m) 122/127bpm [1035b/mi] 64cal
8) 0.62m - 5:29(8:50/m) 129/140bpm [1139b/mi] 71cal
9) 0.62m - 5:16(8:29/m) 125/130bpm [1060b/mi] 69cal
10) 0.62m - 5:15(8:27/m) 127/130bpm [1074b/mi] 64cal
11) 0.62m - 5:27(8:46/m) 130/139bpm [1140b/mi] 73cal
12) 0.62m - 5:29(8:49/m) 132/139bpm [1165b/mi] 70cal
13) 0.62m - 5:28(8:47/m) 133/139bpm [1169b/mi] 70cal
14) 0.62m - 5:30(8:51/m) 131/136bpm [1158b/mi] 69cal
15) 0.47m - 4:13(9:02/m) 129/134bpm [1166b/mi] 52cal
5:24 5:10 5:17 5:08 5:13 5:07 5:16 5:29 5:16 5:15 5:27 5:29 5:28 5:30 4:13
Pin Map |
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Recent0
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Elev0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:16 | 2:16 | 9:03 | 114 89-124 | 1032 | 146 142-148 | 15/11 |
0.50 | 4:22 | 2:07 | 8:27 | 125 122-128 | 1055 | 147 144-148 | 8/17 |
0.75 | 6:36 | 2:13 | 8:54 | 132 129-134 | 1174 | 145 144-146 | 14/4 |
1.00 | 8:38 | 2:03 | 8:10 | 129 118-137 | 1055 | 145 142-148 | 10/6 |
1.25 | 10:39 | 2:01 | 8:04 | 124 119-132 | 1000 | 145 142-148 | 8/23 |
1.50 | 12:48 | 2:08 | 8:33 | 130 116-139 | 1112 | 143 140-146 | 52/36 |
1.75 | 14:55 | 2:08 | 8:30 | 123 114-140 | 1046 | 144 140-148 | 1/14 |
2.00 | 17:00 | 2:05 | 8:19 | 130 122-140 | 1082 | 143 140-146 | 11/4 |
2.25 | 19:05 | 2:05 | 8:18 | 122 112-132 | 1013 | 142 140-146 | 5/11 |
2.50 | 21:08 | 2:03 | 8:12 | 115 112-119 | 943 | 144 140-146 | 2/23 |
2.75 | 23:11 | 2:03 | 8:14 | 121 118-123 | 996 | 146 144-150 | 3/10 |
3.00 | 25:19 | 2:08 | 8:31 | 129 124-137 | 1100 | 145 142-148 | 15/15 |
3.25 | 27:23 | 2:04 | 8:16 | 134 124-139 | 1109 | 144 140-146 | 22/11 |
3.50 | 29:25 | 2:02 | 8:08 | 119 114-123 | 967 | 146 144-148 | 3/31 |
3.75 | 36:20 | 6:55 +4:51 | 27:40 | 116 89-127 | 3209 | 146 142-150 | 6/18 |
4.00 | 38:25 | 2:05 | 8:21 | 121 117-124 | 1010 | 147 144-152 | 16/2 |
4.25 | 40:36 | 2:11 | 8:45 | 124 119-127 | 1085 | 145 140-150 | 10/9 |
4.50 | 42:48 | 2:12 | 8:48 | 128 125-132 | 1126 | 146 144-148 | 4/6 |
4.75 | 45:07 | 2:19 | 9:15 | 137 126-140 | 1268 | 143 140-146 | 13/3 |
5.00 | 47:11 | 2:04 | 8:15 | 118 113-123 | 973 | 146 142-152 | 22/6 |
5.25 | 49:16 | 2:05 | 8:20 | 124 119-128 | 1033 | 145 142-146 | 13/19 |
5.50 | 51:23 | 2:07 | 8:29 | 127 126-128 | 1077 | 145 142-146 | 14/12 |
5.75 | 53:33 | 2:10 | 8:39 | 128 126-129 | 1107 | 146 142-150 | 9/12 |
6.00 | 55:37 | 2:04 | 8:18 | 128 127-130 | 1062 | 146 142-148 | 11/10 |
6.25 | 57:48 | 2:11 | 8:42 | 128 126-133 | 1115 | 144 140-148 | 13/11 |
6.50 | 1:00:08 | 2:20 | 9:18 | 137 134-138 | 1275 | 141 140-144 | 13/9 |
6.75 | 1:02:12 | 2:05 | 8:18 | 124 118-136 | 1030 | 144 142-146 | 16/1 |
7.00 | 1:04:18 | 2:06 | 8:24 | 125 119-128 | 1050 | 145 144-148 | 4/21 |
7.25 | 1:06:28 | 2:10 | 8:41 | 133 127-139 | 1156 | 145 140-146 | 6/7 |
7.50 | 1:08:49 | 2:20 | 9:21 | 136 133-138 | 1271 | 142 140-146 | 27/5 |
7.75 | 1:10:55 | 2:06 | 8:24 | 131 125-139 | 1101 | 144 142-148 | 14/5 |
8.00 | 1:13:09 | 2:14 | 8:58 | 132 125-138 | 1183 | 143 140-146 | 16/11 |
8.25 | 1:15:23 | 2:14 | 8:55 | 133 128-137 | 1185 | 143 140-146 | 15/2 |
8.50 | 1:17:40 | 2:17 | 9:09 | 131 128-133 | 1198 | 141 138-146 | 15/6 |
8.75 | 1:19:49 | 2:09 | 8:36 | 128 126-132 | 1101 | 144 140-146 | 13/15 |
9.00 | 1:22:02 | 2:13 | 8:51 | 127 124-132 | 1123 | 143 140-146 | 8/6 |
9.16 | 1:23:34 | 1:32 | 9:22 | 132 129-134 | 1235 | 141 138-144 | 15/9 |
Heart
127/140max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 421m,
Range 101m, Flat prediction 1:10:27
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
43 23.2% | 8:34 |
28 5.1% | 9:11 |
24 7.8% | 8:30 |
22 13.9% | 9:51 |
19 8.1% | 9:38 |
16 4.2% | 28:32 |
See your biggest climbs |
Cadence
144 (152 max)
Stride Length: 130cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 68.4 | 145 | 6.7 | 55:37 | 8:58 |
Walk | 26.1 | 141 | 2.4 | 23:06 | 9:33 |
Pause | 5.5 | - | - | 4:51 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:23 | 7:23 | 60.51 |
5km | 24:47 | 7:59 | 61.39 |
5M | 41:11 | 8:14 | 60.27 |
10km | 51:56 | 8:21 | 59.73 |
10M | 1:26:20 | 8:38 | 59.44 |
Half | 1:55:11 | 8:48 | 58.53 |
20M | 3:00:59 | 9:03 | 59.03 |
Mara | 4:01:28 | 9:13 | 59.00 |
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