Sun 24th Jul 2022 at 9:38am by WJKat
Run > Long Run
-
Time
1:42:57
-
Miles
9.01
-
Min/mi
11:26
-
Pacing
73%
-
WAVA
48.40
-
Stride(cm)
83
-
Cals
1105
-
Cadence
170
-
BPM
151
-
%MHR
88.2
-
B/mi
1724
-
Asc(m)
110
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:02(11:02/m) 137/150bpm [1512b/mi] 117cal 5.44/0mph
2) 1m - 11:12(11:12/m) 146/150bpm [1636b/mi] 125cal 5.36/0mph
3) 1m - 10:52(10:52/m) 152/164bpm [1652b/mi] 126cal 5.52/0mph
4) 1m - 10:38(10:38/m) 153/159bpm [1628b/mi] 123cal 5.64/0mph
5) 1m - 10:42(10:42/m) 160/174bpm [1713b/mi] 129cal 5.61/0mph
6) 1m - 11:03(11:03/m) 160/164bpm [1767b/mi] 130cal 5.43/0mph
7) 1m - 11:54(11:54/m) 157/165bpm [1869b/mi] 125cal 5.04/0mph
8) 1m - 11:40(11:40/m) 153/158bpm [1785b/mi] 118cal 5.14/0mph
9) 1m - 13:50(13:50/m) 142/165bpm [1963b/mi] 112cal 4.34/0mph
10) 0.01m - 4(10:12/m) 157/157bpm [1603b/mi] 5.88/0mph
Two weeks off for holiday, a big birthday and work commitments made this a tough run. I tried everything to find an excuse (went out eating and drinking last night, took a covid test to see if I was positive and even did the WJ accounts....) but nothing worked. Lovely conditions, not too hot and a slight breeze but just struggled from mile 7 onwards. Was supposed to be 10, called it at 9 and that was with a walk in the last mile. 3 weeks to a half marathon, need some serious commitment to get round now.
11:02 11:12 10:52 10:38 10:42 11:03 11:54 11:40 13:50 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
2:51 |
2:51 |
11:24 |
135 101-150 |
1540 |
163 160-168 |
2/4 |
| 0.50 |
5:36 |
2:45 |
11:01 |
134 126-140 |
1476 |
165 162-170 |
3/1 |
| 0.75 |
8:25 |
2:49 |
11:16 |
136 132-140 |
1532 |
167 164-170 |
2/4 |
| 1.00 |
11:04 |
2:38 |
10:34 |
142 138-147 |
1500 |
169 166-172 |
5/5 |
| 1.25 |
14:04 |
3:00 |
11:59 |
144 137-149 |
1727 |
168 164-172 |
5/1 |
| 1.50 |
16:49 |
2:46 |
11:04 |
145 143-150 |
1604 |
170 166-172 |
3/2 |
| 1.75 |
19:33 |
2:43 |
10:54 |
146 144-149 |
1591 |
171 168-172 |
3/3 |
| 2.00 |
22:16 |
2:43 |
10:52 |
147 144-150 |
1598 |
172 170-174 |
3/2 |
| 2.25 |
24:59 |
2:43 |
10:52 |
150 147-156 |
1630 |
171 166-174 |
6/8 |
| 2.50 |
27:39 |
2:40 |
10:40 |
151 147-154 |
1610 |
172 170-174 |
2/2 |
| 2.75 |
30:20 |
2:41 |
10:44 |
152 148-157 |
1631 |
172 168-174 |
1/2 |
| 3.00 |
33:08 |
2:48 |
11:12 |
156 151-164 |
1747 |
171 168-174 |
5/2 |
| 3.25 |
35:46 |
2:38 |
10:33 |
149 144-154 |
1572 |
170 168-172 |
1/5 |
| 3.50 |
38:29 |
2:42 |
10:50 |
153 151-156 |
1657 |
172 168-176 |
4/4 |
| 3.75 |
41:07 |
2:38 |
10:34 |
155 152-158 |
1637 |
173 170-176 |
1/4 |
| 4.00 |
43:51 |
2:44 |
10:56 |
157 154-159 |
1717 |
173 170-176 |
1/1 |
| 4.25 |
46:28 |
2:36 |
10:25 |
158 155-160 |
1647 |
174 170-180 |
2/3 |
| 4.50 |
49:10 |
2:42 |
10:50 |
162 155-174 |
1755 |
170 162-174 |
2/2 |
| 4.75 |
51:50 |
2:40 |
10:42 |
161 153-166 |
1721 |
169 164-174 |
1/2 |
| 5.00 |
54:33 |
2:43 |
10:52 |
161 150-167 |
1748 |
170 166-172 |
1/1 |
| 5.25 |
57:16 |
2:42 |
10:49 |
158 157-161 |
1709 |
170 166-172 |
3/0 |
| 5.50 |
1:00:09 |
2:53 |
11:33 |
160 158-164 |
1847 |
171 166-174 |
3/3 |
| 5.75 |
1:02:52 |
2:43 |
10:51 |
160 158-162 |
1737 |
173 170-178 |
6/3 |
| 6.00 |
1:05:36 |
2:44 |
10:56 |
159 157-161 |
1739 |
173 170-176 |
2/4 |
| 6.25 |
1:08:24 |
2:48 |
11:12 |
160 155-165 |
1793 |
173 170-176 |
3/1 |
| 6.50 |
1:11:12 |
2:49 |
11:15 |
160 157-165 |
1799 |
174 170-176 |
3/2 |
| 6.75 |
1:13:57 |
2:44 |
10:57 |
161 158-165 |
1764 |
175 172-178 |
1/3 |
| 7.00 |
1:18:34 |
4:37 |
18:28 |
149 137-162 |
2752 |
169 162-174 |
4/3 |
| 7.25 |
1:21:45 |
3:11 |
12:44 |
153 145-158 |
1949 |
174 172-178 |
3/3 |
| 7.50 |
1:24:45 |
3:00 |
12:00 |
153 147-156 |
1835 |
174 170-178 |
8/5 |
| 7.75 |
1:27:43 |
2:59 |
11:55 |
155 152-157 |
1846 |
173 162-176 |
3/3 |
| 8.00 |
1:30:40 |
2:56 |
11:44 |
153 149-157 |
1796 |
175 162-178 |
2/3 |
| 8.25 |
1:36:06 |
5:26 |
21:46 |
127 107-151 |
2764 |
130 100-174 |
2/1 |
| 8.50 |
1:38:57 |
2:51 |
11:24 |
149 145-154 |
1699 |
175 170-180 |
3/4 |
| 8.75 |
1:42:23 |
3:26 |
13:45 |
150 138-158 |
2063 |
176 170-180 |
3/2 |
| 9.00 |
1:45:09 |
2:45 |
11:01 |
156 153-165 |
1718 |
180 172-182 |
2/2 |
| 9.00 |
1:45:10 |
1 |
11:43 |
157 157-157 |
1840 |
182 182-182 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.3 |
171 |
8.9 |
1:41:16 |
11:24 |
| Walk |
2.7 |
110 |
0.1 |
2:52 |
23:31 |
| Still |
1.0 |
- |
- |
1:01 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:34 |
10:18 |
37.84% |
More |
| 800m |
5:13 |
10:30 |
40.58% |
More |
| 1km |
6:34 |
10:35 |
42.00% |
More |
| Mile |
10:37 |
10:37 |
44.44% |
More |
| 5k |
33:21 |
10:44 |
49.43% |
More |
| 5 miles |
54:17 |
10:51 |
49.57% |
More |
| 10k |
1:07:54 |
10:56 |
49.61% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:01 |
10:01 |
47.10 |
| 5km |
33:18 |
10:43 |
49.51 |
| 5M |
55:09 |
11:02 |
48.79 |
| 10km |
1:09:26 |
11:10 |
48.51 |
| 10M |
1:54:59 |
11:30 |
48.26 |
| Half |
2:33:05 |
11:41 |
47.35 |
| 20M |
3:59:43 |
11:59 |
47.57 |
| Mara |
5:19:10 |
12:11 |
47.31 |
Three Things You Saw Today
1 Tractor full of poo
2 Train
3 Inconsiderate motorists
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