Sat 30th Jul 2022 at 8:00am by Ebb

Run > Long Run
  • Time
    2:53:16
  • Miles
    14.36
  • Min/mi
    12:04
  • Pacing
    62%
  • WAVA
    44.88
  • Stride(cm)
    77
  • Cals
    1422
  • Cadence
    174
  • BPM
    146
  • %MHR
    77.7
  • B/mi
    1763
  • Asc(m)
    615
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

1 comments
Steady paced long run in light rain for lost of it. Nice for it to be cooler.
Legs very heavy for the last couple of miles, but that's my highest mileage week in ages.

Split Summary
===
1) 1m - 11:01(11:01/m) 135/149bpm [1488b/mi] 92cal
2) 1m - 11:07(11:07/m) 144/153bpm [1600b/mi] 102cal
3) 1m - 11:34(11:34/m) 140/151bpm [1618b/mi] 97cal
4) 1m - 11:57(11:57/m) 146/153bpm [1745b/mi] 103cal
5) 1m - 12:26(12:26/m) 141/149bpm [1752b/mi] 99cal
6) 1m - 11:32(11:32/m) 144/152bpm [1662b/mi] 96cal
7) 1m - 12:26(12:26/m) 145/159bpm [1803b/mi] 98cal
8) 1m - 14:08(14:08/m) 147/169bpm [2077b/mi] 109cal
9) 1m - 12:22(12:22/m) 146/158bpm [1805b/mi] 92cal
10) 1m - 10:57(10:57/m) 149/158bpm [1632b/mi] 90cal
11) 1m - 12:33(12:33/m) 151/169bpm [1896b/mi] 100cal
12) 1m - 11:13(11:13/m) 154/165bpm [1727b/mi] 98cal
13) 1m - 13:06(13:06/m) 153/162bpm [2004b/mi] 105cal
14) 1m - 12:34(12:34/m) 155/166bpm [1947b/mi] 108cal
15) 0.36m - 4:21(12:01/m) 151/161bpm [1814b/mi] 33cal
11:01 11:07 11:34 11:57 12:26 11:32 12:26 14:08 12:22 10:57 12:33 11:13 13:06 12:34 4:21
Evangel
That was a really good run, Ebb; well done you!

Pace

16% 49% 33% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:34 5:34 11:08 126 88-144 1403 179 118-184 32/26
1.00 11:01 5:27 10:54 140 131-149 1525 178 174-180 31/29
1.50 16:35 5:34 11:08 143 137-147 1591 178 162-184 28/35
2.00 22:08 5:34 11:08 146 140-153 1624 179 174-186 27/27
2.50 30:19 8:10 +2:15 16:20 135 108-150 2206 174 88-180 29/28
3.00 35:57 5:38 11:17 144 137-149 1624 176 172-180 35/22
3.50 41:45 5:48 11:36 146 141-150 1693 176 170-178 32/36
4.00 47:54 6:09 12:19 147 138-153 1810 173 114-180 39/23
4.50 53:38 5:44 11:27 143 139-147 1638 177 174-180 28/30
5.00 1:00:20 6:42 13:24 139 108-149 1863 175 108-182 19/27
5.50 1:06:05 5:45 11:29 142 135-152 1632 175 116-180 33/24
6.00 1:11:52 5:48 11:36 146 139-149 1692 176 122-182 31/30
6.50 1:17:31 5:38 11:17 148 145-150 1669 177 174-180 29/27
7.00 1:24:18 6:48 13:35 140 119-158 1902 151 118-186 21/14
7.50 1:31:48 7:30 15:00 139 111-157 2085 169 96-182 34/29
8.00 1:38:27 6:38 13:17 158 135-169 2098 177 172-182 25/14
8.50 1:44:45 6:18 12:36 146 120-155 1841 177 170-182 56/23
9.00 1:50:48 6:03 12:06 145 133-158 1754 178 102-184 19/30
9.50 1:56:18 5:30 11:00 145 136-153 1594 180 176-184 17/40
10.00 2:01:45 5:28 10:55 152 147-158 1660 178 172-182 20/26
10.50 2:07:06 5:21 10:41 146 141-151 1560 177 174-178 18/53
11.00 2:14:18 7:12 14:25 156 130-169 2249 174 106-182 44/29
11.50 2:20:05 5:46 11:33 154 136-162 1778 176 116-182 20/38
12.00 2:25:31 5:27 10:53 154 144-165 1676 178 176-182 26/22
12.50 2:33:09 7:38 15:16 149 124-161 2276 166 102-184 18/17
13.00 2:38:37 5:28 10:55 157 137-162 1714 179 174-184 21/17
13.50 2:44:34 5:57 11:53 158 150-165 1879 174 112-186 22/23
14.00 2:51:11 6:37 13:14 152 133-161 2011 176 106-184 17/27
14.36 2:55:32 4:21 12:01 150 135-160 1803 167 106-182 17/17

Heart

146/169max
  • Show Beats/Mile

Elevation

Asc 615m, Range 91m, Flat prediction 2:54:26
Elevation Graph
Biggest Climbs (m) Min/mi
25 14.1% 11:14
21 8.9% 10:48
20 6.7% 11:32
15 6.8% 10:49
15 12.8% 11:30
14 4.3% 11:30
See your biggest climbs

Cadence

174 (186 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.0 177 14.1 2:43:03 11:45
Walk 3.6 118 0.3 6:25 22:19
Still 2.1 - - 3:49 -
Pause 1.3 - - 2:15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:34 10:19 36.69% More
800m 5:13 10:31 39.50% More
1km 6:36 10:38 40.67% More
Mile 10:46 10:46 42.48% More
5k 35:46 11:31 44.66% More
5 miles 59:26 11:53 43.84% More
10k 1:14:18 11:57 43.91% More
10 miles 2:01:08 12:07 44.31% More
Half 2:39:45 12:12 44.16% More

Predictions

Dist Time Per Mile WAVA
1M 10:17 10:17 44.45
5km 34:12 11:00 46.70
5M 56:38 11:20 46.01
10km 1:11:18 11:28 45.76
10M 1:58:04 11:48 45.47
Half 2:37:12 12:00 44.57
20M 4:06:10 12:19 44.71
Mara 5:27:44 12:31 44.43
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