Sat 18th Sep 2021 at 8:57am by Ebb
Run > Medium Long Run
-
Time
1:19:28
-
Miles
7.12
-
Min/mi
11:10
-
Pacing
85%
-
WAVA
46.91
-
Stride(cm)
81
-
Cals
739
-
Cadence
177
-
BPM
158
-
%MHR
84.3
-
B/mi
1768
-
Asc(m)
348
-
Hillscore
13
-
Surface
Road
Notes & Comments
1 comments
Last long run before Sheffield half next week. Legs still a bit stiff so took it easy.
Split Summary
===
1) 1m - 10:51(10:51/m) 131/163bpm [1421b/mi] 86cal
2) 1m - 10:50(10:50/m) 163/170bpm [1767b/mi] 104cal
3) 1m - 11:26(11:26/m) 166/183bpm [1898b/mi] 110cal
4) 1m - 11:22(11:22/m) 164/176bpm [1864b/mi] 109cal
5) 1m - 10:29(10:29/m) 163/171bpm [1708b/mi] 100cal
6) 1m - 12:06(12:06/m) 162/177bpm [1960b/mi] 111cal
7) 1m - 11:05(11:05/m) 166/174bpm [1841b/mi] 106cal
8) 0.12m - 1:19(10:38/m) 171/177bpm [1818b/mi] 13cal
10:51 10:50 11:26 11:22 10:29 12:06 11:05 1:19
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:41 |
2:41 |
10:46 |
110 85-123 |
1184 |
179 120-184 |
5/5 |
0.50 |
5:26 |
2:44 |
10:57 |
123 114-135 |
1348 |
180 174-184 |
8/6 |
0.75 |
8:11 |
2:45 |
11:00 |
134 120-148 |
1474 |
178 174-180 |
15/12 |
1.00 |
10:50 |
2:40 |
10:38 |
156 146-162 |
1659 |
178 174-184 |
14/9 |
1.25 |
13:31 |
2:41 |
10:42 |
160 156-166 |
1713 |
178 176-180 |
22/26 |
1.50 |
16:06 |
2:35 |
10:20 |
162 156-169 |
1673 |
178 174-182 |
19/18 |
1.75 |
18:51 |
2:45 |
11:00 |
166 163-170 |
1827 |
178 176-180 |
22/16 |
2.00 |
21:41 |
2:50 |
11:20 |
163 159-168 |
1846 |
177 170-180 |
24/17 |
2.25 |
24:19 |
2:38 |
10:32 |
163 160-167 |
1716 |
176 172-180 |
18/19 |
2.50 |
27:06 |
2:47 |
11:08 |
173 161-183 |
1925 |
177 174-180 |
11/11 |
2.75 |
30:04 |
2:58 |
11:54 |
166 159-172 |
1975 |
174 112-180 |
16/8 |
3.00 |
33:07 |
3:03 |
12:11 |
162 152-168 |
1973 |
175 158-180 |
15/12 |
3.25 |
35:55 |
2:48 |
11:10 |
164 154-173 |
1832 |
178 176-180 |
24/4 |
3.50 |
38:42 |
2:47 |
11:09 |
166 158-175 |
1851 |
177 174-180 |
17/16 |
3.75 |
41:24 |
2:42 |
10:49 |
165 158-169 |
1784 |
177 176-178 |
32/15 |
4.00 |
44:29 |
3:05 |
12:20 |
159 147-168 |
1960 |
174 166-178 |
8/24 |
4.25 |
47:05 |
2:36 |
10:24 |
155 149-162 |
1611 |
178 172-180 |
0/24 |
4.50 |
49:48 |
2:43 |
10:52 |
167 160-170 |
1813 |
179 178-180 |
13/11 |
4.75 |
52:20 |
2:33 |
10:10 |
164 156-170 |
1669 |
178 172-180 |
13/12 |
5.00 |
54:58 |
2:37 |
10:29 |
163 156-167 |
1708 |
179 178-180 |
9/18 |
5.25 |
57:40 |
2:43 |
10:50 |
167 161-175 |
1810 |
178 176-180 |
13/14 |
5.50 |
1:00:19 |
2:38 |
10:34 |
164 162-166 |
1732 |
177 172-180 |
12/20 |
5.75 |
1:04:15 |
3:56 |
15:45 |
159 148-167 |
2503 |
178 176-180 |
9/11 |
6.00 |
1:07:03 |
2:49 |
11:15 |
158 154-162 |
1778 |
177 172-180 |
2/27 |
6.25 |
1:09:46 |
2:43 |
10:51 |
165 159-174 |
1791 |
180 178-182 |
18/16 |
6.50 |
1:12:37 |
2:51 |
11:22 |
165 162-168 |
1876 |
174 120-180 |
11/13 |
6.75 |
1:15:23 |
2:47 |
11:06 |
168 165-173 |
1866 |
178 172-180 |
17/10 |
7.00 |
1:18:09 |
2:45 |
11:01 |
166 160-171 |
1829 |
177 174-180 |
9/10 |
7.12 |
1:19:28 |
1:19 |
10:44 |
172 169-177 |
1845 |
179 176-184 |
4/7 |
Elevation
Biggest Climbs (m) |
Min/mi |
24 16.0% |
10:59
|
24 7.5% |
11:21
|
23 7.5% |
11:06
|
20 16.1% |
10:34
|
14 7.7% |
12:20
|
12 9.0% |
10:51
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:30 |
10:02 |
37.33% |
More |
800m |
5:05 |
10:14 |
40.20% |
More |
1km |
6:23 |
10:17 |
41.71% |
More |
Mile |
10:27 |
10:27 |
43.35% |
More |
5k |
34:18 |
11:02 |
46.12% |
More |
5 miles |
54:52 |
10:58 |
47.05% |
More |
10k |
1:09:20 |
11:10 |
46.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:55 |
9:55 |
45.65 |
5km |
33:00 |
10:37 |
47.93 |
5M |
54:38 |
10:56 |
47.25 |
10km |
1:08:47 |
11:04 |
46.99 |
10M |
1:53:55 |
11:24 |
46.66 |
Half |
2:31:39 |
11:35 |
45.73 |
20M |
3:57:29 |
11:52 |
45.86 |
Mara |
5:16:12 |
12:04 |
45.55 |
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You took it easy, but still a good brisk pace. Well done! Now you need 2 or 3 easy paced short runs and rest a lot, so your legs are not tired for your race.