Tue 28th Sep 2021 at 6:39am by MrMo

Run > Medium Long Run

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Time
1:54:04
Miles
12.00
Min/mi
9:30
Pacing
67%
WAVA
50.77
Stride(cm)
99
Cals
1295
Cadence
170
BPM
149
%MHR
76.9
B/mi
1412
Asc(m)
204
Hillscore
19
Surface
Road

Notes & Comments

Felt a fair bit better today. Managed to get lost though. Was planning to 11 but had to take it to 12. Found myself having to hold it back late on, but also found myself stiffening up in the back and hips.

Split Summary
===
1) 1m - 9:56(9:56/m) 127/137bpm [1262b/mi] 103cal
2) 1m - 9:53(9:53/m) 140/153bpm [1384b/mi] 110cal
3) 1m - 9:40(9:40/m) 148/161bpm [1431b/mi] 110cal
4) 1m - 9:52(9:52/m) 152/167bpm [1499b/mi] 112cal
5) 1m - 9:38(9:38/m) 153/164bpm [1475b/mi] 113cal
6) 1m - 10:01(10:01/m) 159/173bpm [1593b/mi] 122cal
7) 1m - 9:18(9:18/m) 152/160bpm [1413b/mi] 107cal
8) 1m - 9:06(9:06/m) 144/154bpm [1311b/mi] 96cal
9) 1m - 9:12(9:12/m) 146/152bpm [1342b/mi] 100cal
10) 1m - 9:15(9:15/m) 151/158bpm [1398b/mi] 103cal
11) 1m - 9:13(9:13/m) 157/161bpm [1448b/mi] 108cal
12) 1m - 8:57(8:57/m) 162/173bpm [1450b/mi] 111cal
13) 0m - 2(7:00/m) 167/167bpm [1169b/mi]

9:56 9:53 9:40 9:52 9:38 10:01 9:18 9:06 9:12 9:15 9:13 8:57 2

Pace

33%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:59	4:59	9:58	119 77-130	1187	171 168-172	10/1
1.00	9:56	4:57	9:53	132 127-136	1305	172 168-176	5/2
1.50	17:49	7:53 +2:57	15:46	132 97-141	2082	172 148-176	10/14
2.00	22:45	4:56	9:52	146 133-153	1441	171 158-176	25/1
2.50	27:33	4:48	9:35	145 134-154	1390	170 164-176	8/17
3.00	32:25	4:53	9:46	150 136-161	1464	170 164-176	11/20
3.50	37:26	5:01	10:01	157 138-167	1574	168 160-174	34/0
4.00	42:17	4:51	9:42	145 131-159	1407	170 160-174	4/31
4.50	47:03	4:46	9:32	155 144-164	1478	169 164-174	17/8
5.00	52:05	5:01 +10	10:02	151 145-159	1516	169 148-176	21/14
5.50	57:05	5:01	10:01	160 152-169	1604	169 162-174	12/18
6.00	1:02:30	5:25 +26	10:50	158 148-172	1710	168 116-176	25/1
6.50	1:07:10	4:40	9:20	149 141-156	1389	171 166-176	24/12
7.00	1:11:50	4:41	9:21	155 145-160	1449	171 162-174	10/12
7.50	1:16:24	4:33	9:07	147 143-153	1340	172 168-174	16/13
8.00	1:20:55	4:31	9:02	140 133-147	1265	170 166-174	4/12
8.50	1:25:31	4:36	9:12	144 138-148	1326	172 170-174	0/30
9.00	1:30:06	4:35	9:11	148 144-151	1359	172 166-176	2/19
9.50	1:34:42	4:36	9:11	149 144-153	1369	171 168-176	4/8
10.00	1:39:23	4:41	9:21	153 150-158	1432	171 166-178	4/15
10.50	1:43:59	4:36	9:13	157 155-161	1446	171 170-174	4/3
11.00	1:48:36	4:37	9:14	157 154-160	1450	170 168-178	3/4
11.50	1:53:11	4:35	9:09	160 157-163	1465	171 168-174	3/5
12.00	1:57:33	4:23	8:45	165 159-173	1445	172 164-178	7/3

Heart

149/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 204m, Range 81m, Flat prediction 1:52:02

Elevation Graph

Biggest Climbs (m)	Min/mi
52 3.8%	10:26
38 2.5%	9:49
38 3.9%	9:47
34 4.1%	9:41
14 3.3%	9:26
11 5.7%	10:44
See your biggest climbs

Cadence

170 (178 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	170	12	1:54:00	9:30
Walk	3.0	116	0	3:35	52:14:15

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	38.22%	More
800m	4:21	8:45	43.41%	More
1km	5:28	8:48	45.07%	More
Mile	8:56	8:56	46.97%	More
5k	28:21	9:07	50.34%	More
5 miles	45:43	9:09	50.78%	More
10k	57:31	9:15	50.38%	More
10 miles	1:34:48	9:29	50.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	53.77
5km	26:30	8:32	53.84
5M	44:19	8:52	52.38
10km	56:02	9:01	51.71
10M	1:33:41	9:22	51.10
Half	2:05:24	9:34	50.11
20M	3:18:02	9:54	50.28
Mara	4:25:06	10:07	50.08

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