Sat 9th Oct 2021 at 8:59am by Ebb
Run > Long Run
-
Time
1:09:46
-
Miles
5.37
-
Min/mi
13:00
-
Pacing
86%
-
WAVA
39.78
-
Stride(cm)
73
-
Cals
539
-
Cadence
169
-
BPM
142
-
%MHR
75.6
-
B/mi
1846
-
Asc(m)
186
-
Hillscore
2
-
Surface
Road
Notes & Comments
3 comments
Long run lap 2 - with Maria
Split Summary
===
1) 1m - 12:47(12:47/m) 142/150bpm [1815b/mi] 104cal
2) 1m - 12:14(12:14/m) 146/151bpm [1786b/mi] 101cal
3) 1m - 12:58(12:58/m) 141/153bpm [1829b/mi] 100cal
4) 1m - 13:32(13:32/m) 140/155bpm [1895b/mi] 99cal
5) 1m - 13:29(13:29/m) 143/162bpm [1929b/mi] 99cal
6) 0.37m - 4:46(13:04/m) 143/161bpm [1867b/mi] 36cal
12:47 12:14 12:58 13:32 13:29 4:46
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:04 |
3:04 |
12:15 |
138 114-147 |
1690 |
176 116-204 |
7/8 |
0.50 |
6:02 |
2:58 |
11:53 |
141 136-146 |
1677 |
177 174-180 |
13/19 |
0.75 |
9:14 |
3:12 |
12:46 |
141 137-145 |
1801 |
173 166-178 |
15/9 |
1.00 |
12:47 |
3:33 |
14:12 |
145 140-150 |
2060 |
171 166-176 |
18/9 |
1.25 |
15:50 |
3:03 |
12:11 |
145 139-151 |
1768 |
176 172-178 |
11/9 |
1.50 |
18:51 |
3:01 |
12:06 |
145 142-150 |
1754 |
174 170-178 |
8/21 |
1.75 |
21:55 |
3:04 |
12:14 |
146 141-150 |
1787 |
174 172-176 |
14/11 |
2.00 |
25:00 |
3:06 |
12:23 |
147 145-150 |
1819 |
173 172-176 |
13/6 |
2.25 |
28:29 |
3:29 |
13:54 |
139 122-150 |
1933 |
155 104-180 |
13/17 |
2.50 |
31:28 |
2:59 |
11:58 |
145 140-153 |
1734 |
176 170-178 |
16/14 |
2.75 |
34:57 |
3:29 |
13:56 |
142 128-148 |
1978 |
160 116-178 |
6/10 |
3.00 |
37:59 |
3:02 |
12:07 |
136 120-144 |
1648 |
173 90-178 |
10/11 |
3.25 |
41:18 |
3:19 |
13:15 |
138 118-145 |
1828 |
165 120-178 |
11/7 |
3.50 |
44:29 |
3:11 |
12:45 |
135 122-144 |
1722 |
177 172-178 |
12/15 |
3.75 |
47:40 |
3:11 |
12:42 |
148 141-154 |
1881 |
175 168-178 |
11/13 |
4.00 |
51:31 |
3:51 |
15:25 |
138 121-149 |
2127 |
161 108-178 |
8/9 |
4.25 |
54:32 |
3:01 |
12:04 |
146 136-153 |
1762 |
175 172-178 |
7/5 |
4.50 |
58:02 |
3:30 |
13:59 |
142 118-159 |
1986 |
157 82-190 |
9/16 |
4.75 |
1:01:19 |
3:18 |
13:10 |
148 137-154 |
1950 |
172 128-178 |
11/8 |
5.00 |
1:04:59 |
3:40 |
14:38 |
140 124-161 |
2049 |
157 120-250 |
8/12 |
5.25 |
1:08:20 |
3:21 |
13:25 |
140 127-147 |
1877 |
170 88-178 |
10/7 |
5.36 |
1:09:46 |
1:26 |
12:32 |
152 144-161 |
1904 |
177 174-178 |
3/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.7 |
175 |
5.1 |
1:03:58 |
12:36 |
Walk |
8.1 |
121 |
0.3 |
5:37 |
19:44 |
Still |
0.2 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:50 |
11:23 |
32.94% |
More |
800m |
5:56 |
11:57 |
34.47% |
More |
1km |
7:28 |
12:01 |
35.65% |
More |
Mile |
12:13 |
12:13 |
37.03% |
More |
5k |
39:17 |
12:39 |
40.27% |
More |
5 miles |
1:04:55 |
12:59 |
39.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:45 |
11:45 |
38.53 |
5km |
39:04 |
12:34 |
40.49 |
5M |
1:04:41 |
12:56 |
39.91 |
10km |
1:21:26 |
13:06 |
39.69 |
10M |
2:14:51 |
13:29 |
39.41 |
Half |
2:59:33 |
13:42 |
38.63 |
20M |
4:41:10 |
14:04 |
38.73 |
Mara |
6:14:21 |
14:17 |
38.48 |
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An easier paced run with your friend - or was it rather hilly?
It was the same route Evangel but my friend is a bit steadier. I was happy to run steady as long as I got the distance as I've had some faster runs this week and I have a 10k race next weekend.
It's good to conserve yourself for the race.