Sun 19th Sep 2021 at 10:51am by McGettingThere
Run > Long Run
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Time
1:24:28
-
Miles 9.07
-
Min/mi 9:19
-
Pacing
50%
-
WAVA
52.47
-
Stride(cm)
98
-
Cals
975
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Cadence
176
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BPM
156
-
%MHR
87.8
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B/mi 1455
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Asc(m)
298
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Hillscore
25
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Surface
Road
Notes & Comments
Started slow - not feeling it - picked up a little up the Craggs.
Gel'd and water just before the descent back into Wharnie.
Still felt knackered by the end.
Hard week, upped mileage and starting with a cold perhaps. Ease off ready for next weekend.
Split Summary
===
1) 1m - 8:46(8:46/m) 137/154bpm [1202b/mi] 87cal
2) 1m - 9:31(9:31/m) 161/169bpm [1531b/mi] 125cal
3) 1m - 10:43(10:43/m) 157/165bpm [1682b/mi] 131cal
4) 1m - 10:37(10:37/m) 160/169bpm [1697b/mi] 131cal
5) 1m - 8:57(8:57/m) 156/162bpm [1396b/mi] 98cal
6) 1m - 9:06(9:06/m) 158/170bpm [1438b/mi] 102cal
7) 1m - 7:57(7:57/m) 158/168bpm [1257b/mi] 86cal
8) 1m - 8:46(8:46/m) 160/168bpm [1402b/mi] 99cal
9) 1m - 9:29(9:29/m) 162/170bpm [1535b/mi] 110cal
10) 0.07m - 36(8:52/m) 160/162bpm [1419b/mi] 6cal
Gel'd and water just before the descent back into Wharnie.
Still felt knackered by the end.
Hard week, upped mileage and starting with a cold perhaps. Ease off ready for next weekend.
Split Summary
===
1) 1m - 8:46(8:46/m) 137/154bpm [1202b/mi] 87cal
2) 1m - 9:31(9:31/m) 161/169bpm [1531b/mi] 125cal
3) 1m - 10:43(10:43/m) 157/165bpm [1682b/mi] 131cal
4) 1m - 10:37(10:37/m) 160/169bpm [1697b/mi] 131cal
5) 1m - 8:57(8:57/m) 156/162bpm [1396b/mi] 98cal
6) 1m - 9:06(9:06/m) 158/170bpm [1438b/mi] 102cal
7) 1m - 7:57(7:57/m) 158/168bpm [1257b/mi] 86cal
8) 1m - 8:46(8:46/m) 160/168bpm [1402b/mi] 99cal
9) 1m - 9:29(9:29/m) 162/170bpm [1535b/mi] 110cal
10) 0.07m - 36(8:52/m) 160/162bpm [1419b/mi] 6cal
8:46 9:31 10:43 10:37 8:57 9:06 7:57 8:46 9:29 36
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:35 | 2:35 +15 | 10:22 | 123 80-140 | 1274 | 178 132-186 | 4/11 |
0.50 | 4:39 | 2:03 | 8:13 | 140 129-146 | 1151 | 174 168-182 | 1/28 |
0.75 | 6:51 | 2:12 | 8:48 | 138 130-142 | 1214 | 173 166-180 | 4/25 |
1.00 | 9:00 | 2:10 | 8:39 | 146 139-154 | 1263 | 179 176-182 | 3/8 |
1.25 | 11:19 | 2:19 | 9:15 | 157 151-167 | 1451 | 179 176-182 | 5/8 |
1.50 | 13:26 | 2:07 | 8:28 | 163 158-169 | 1379 | 176 170-180 | 4/7 |
1.75 | 15:42 | 2:16 | 9:03 | 163 158-167 | 1474 | 176 174-178 | 7/6 |
2.00 | 18:31 | 2:50 | 11:18 | 163 156-169 | 1843 | 174 172-180 | 18/5 |
2.25 | 20:49 | 2:18 | 9:11 | 160 157-165 | 1469 | 176 172-180 | 5/3 |
2.50 | 23:37 | 2:48 | 11:13 | 159 155-163 | 1783 | 173 168-178 | 17/2 |
2.75 | 26:43 | 3:06 | 12:25 | 154 148-162 | 1912 | 167 156-176 | 23/0 |
3.00 | 30:26 | 3:42 +1:12 | 14:50 | 152 123-162 | 2254 | 175 164-182 | 21/0 |
3.25 | 32:52 | 2:26 | 9:45 | 162 157-165 | 1579 | 175 160-182 | 11/5 |
3.50 | 35:25 | 2:33 | 10:10 | 160 155-163 | 1628 | 171 116-180 | 3/14 |
3.75 | 38:16 | 2:52 | 11:27 | 162 157-169 | 1855 | 174 166-180 | 10/13 |
4.00 | 41:02 | 2:46 | 11:03 | 158 151-165 | 1746 | 174 166-180 | 22/1 |
4.25 | 45:12 | 4:10 +2:05 | 16:39 | 158 155-162 | 2631 | 173 164-180 | 20/0 |
4.50 | 47:28 | 2:16 | 9:03 | 158 155-161 | 1430 | 179 176-182 | 20/1 |
4.75 | 49:41 | 2:13 | 8:53 | 151 147-158 | 1342 | 178 174-182 | 1/31 |
5.00 | 52:04 | 2:23 | 9:33 | 157 153-161 | 1500 | 178 172-182 | 7/10 |
5.25 | 54:21 | 2:17 | 9:08 | 156 153-160 | 1424 | 178 174-180 | 20/3 |
5.50 | 56:34 | 2:13 | 8:52 | 161 153-169 | 1428 | 175 172-180 | 16/5 |
5.75 | 58:50 | 2:16 | 9:04 | 160 153-166 | 1450 | 175 160-180 | 5/13 |
6.00 | 1:04:03 | 5:13 +2:55 | 20:52 | 155 112-166 | 3235 | 179 174-182 | 3/10 |
6.25 | 1:06:08 | 2:05 | 8:18 | 152 130-163 | 1262 | 181 172-186 | 8/11 |
6.50 | 1:08:04 | 1:56 | 7:44 | 160 148-167 | 1238 | 180 174-186 | 1/15 |
6.75 | 1:10:47 | 2:44 +47 | 10:55 | 157 143-163 | 1713 | 178 168-184 | 1/20 |
7.00 | 1:12:49 | 2:01 | 8:05 | 163 155-168 | 1319 | 179 174-186 | 0/28 |
7.25 | 1:15:02 | 2:14 | 8:55 | 156 151-161 | 1391 | 177 162-186 | 1/29 |
7.50 | 1:17:13 | 2:10 | 8:40 | 161 158-164 | 1397 | 177 172-182 | 9/10 |
7.75 | 1:19:21 | 2:08 | 8:32 | 163 159-168 | 1391 | 180 178-182 | 3/16 |
8.00 | 1:21:34 | 2:14 | 8:55 | 162 158-165 | 1444 | 179 176-180 | 8/3 |
8.25 | 1:23:43 | 2:09 | 8:36 | 162 157-164 | 1394 | 179 176-182 | 7/3 |
8.50 | 1:25:58 | 2:15 | 8:58 | 161 156-165 | 1444 | 178 174-182 | 10/4 |
8.75 | 1:28:38 | 2:40 | 10:39 | 164 159-169 | 1747 | 178 174-180 | 26/0 |
9.00 | 1:31:37 | 2:59 +34 | 11:56 | 160 148-166 | 1909 | 180 176-184 | 23/1 |
9.07 | 1:32:13 | 36 | 8:57 | 160 159-161 | 1431 | 179 178-180 | 3/1 |
Heart
156/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 298m,
Range 133m, Flat prediction 1:16:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
72 5.2% | 12:24 |
70 7.2% | 11:08 |
58 6.3% | 11:03 |
29 3.8% | 9:34 |
21 5.8% | 11:50 |
See your biggest climbs |
Cadence
176 (186 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.0 | 176 | 9.1 | 1:26:20 | 10:10 |
Walk | 0.2 | 122 | 0 | 10 | 16:07 |
Pause | 5.8 | - | - | 5:43 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:41 | 6:41 | 64.23 |
5km | 24:38 | 7:56 | 59.31 |
5M | 42:35 | 8:31 | 55.87 |
10km | 54:40 | 8:48 | 54.35 |
10M | 1:34:30 | 9:27 | 51.97 |
Half | 2:08:56 | 9:51 | 50.01 |
20M | 3:29:45 | 10:29 | 48.71 |
Mara | 4:46:09 | 10:55 | 47.61 |
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