Sun 31st Jul 2022 at 8:29am by WJKat

Run > Long Run
  • Time
    2:09:42
  • Miles
    11.50
  • Min/mi
    11:17
  • Pacing
    93%
  • WAVA
    49.52
  • Stride(cm)
    83
  • Cals
    1366
  • Cadence
    173
  • BPM
    150
  • %MHR
    88
  • B/mi
    1696
  • Asc(m)
    193
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 12:45(12:45/m) 147/168bpm [1875b/mi] 136cal 4.7/0mph
2) 1m - 11:19(11:19/m) 137/147bpm [1551b/mi] 111cal 5.3/0mph
3) 1m - 11:18(11:18/m) 144/152bpm [1626b/mi] 117cal 5.31/0mph
4) 1m - 11:11(11:11/m) 153/175bpm [1711b/mi] 126cal 5.36/0mph
5) 1m - 11:09(11:09/m) 149/161bpm [1661b/mi] 118cal 5.38/0mph
6) 1m - 11:12(11:12/m) 153/162bpm [1715b/mi] 126cal 5.35/0mph
7) 1m - 11:17(11:17/m) 157/165bpm [1773b/mi] 128cal 5.31/0mph
8) 1m - 10:59(10:59/m) 155/158bpm [1702b/mi] 121cal 5.46/0mph
9) 1m - 11:04(11:04/m) 153/158bpm [1693b/mi] 114cal 5.42/0mph
10) 1m - 10:58(10:58/m) 150/161bpm [1645b/mi] 101cal 5.47/0mph
11) 1m - 11:01(11:01/m) 155/166bpm [1709b/mi] 112cal 5.44/0mph
12) 0.5m - 5:28(10:56/m) 156/163bpm [1706b/mi] 56cal 5.49/0mph

With 2 weeks till race day, lack of training nerves kicking in so was very pleased to get a slow 11.5 out of the way this morning. Perfect weather conditions, brilliant bike support from Lou and some lovely Folksworth Hills. Super slow start and nice even splits even up the hills. Comfortable I'll get round in a fortnight......and relax.....

250737
12:45 11:19 11:18 11:11 11:09 11:12 11:17 10:59 11:04 10:58 11:01 5:28

Pace

3% 9% 55% 32% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 6:29 6:29 12:58 155 104-168 2010 162 158-170 7/8
1.00 12:45 6:16 12:31 138 128-161 1728 166 158-172 18/8
1.50 18:25 5:40 11:20 137 130-143 1553 171 168-174 5/8
2.00 24:04 5:39 11:18 137 127-147 1549 173 170-176 7/11
2.50 29:47 5:43 11:27 143 137-149 1637 173 170-176 8/4
3.00 35:21 5:34 11:08 144 131-152 1604 173 166-176 8/12
3.50 41:05 5:44 11:28 152 146-175 1742 175 170-180 6/1
4.00 46:33 5:27 10:54 153 144-162 1669 175 166-178 18/1
4.50 52:06 5:33 11:06 149 132-161 1655 173 164-180 4/25
5.00 57:41 5:36 11:11 150 136-157 1678 174 170-176 8/5
5.50 1:03:20 5:39 11:17 152 147-157 1716 173 170-176 6/3
6.00 1:08:54 5:34 11:08 155 148-162 1725 174 170-176 7/6
6.50 1:14:34 5:40 11:20 156 148-164 1769 174 170-178 19/5
7.00 1:20:11 5:37 11:14 159 152-165 1787 175 170-180 19/6
7.50 1:25:41 5:30 11:01 154 152-158 1696 175 172-178 1/3
8.00 1:31:10 5:29 10:57 155 151-158 1698 175 170-176 5/6
8.50 1:36:47 5:37 11:13 155 152-158 1739 176 174-178 5/0
9.00 1:42:14 5:27 10:55 152 147-156 1659 174 172-176 1/8
9.50 1:47:44 5:30 11:01 151 144-154 1663 174 170-176 1/15
10.00 1:53:15 5:30 11:01 149 139-161 1640 173 170-176 5/17
10.50 1:58:56 5:42 11:23 159 151-166 1810 176 172-180 20/4
11.00 2:04:16 5:20 10:40 150 146-158 1599 174 170-178 0/26
11.50 2:09:44 5:28 10:56 156 150-163 1706 175 170-180 6/12

Heart

150/175max
  • Show Beats/Mile

Elevation

Asc 193m, Range 54m, Flat prediction 2:09:56
Elevation Graph
Biggest Climbs (m) Min/mi
37 4.9% 11:25
32 1.4% 11:08
25 3.0% 11:12
See your biggest climbs

Cadence

173 (180 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 172 11.5 2:09:40 11:17
Walk 0.0 0 0 0 NAN:00:00
Still 0.1 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:34 10:18 37.86% More
800m 5:12 10:28 40.72% More
1km 6:34 10:33 42.09% More
Mile 10:41 10:41 44.15% More
5k 34:05 10:58 48.36% More
5 miles 55:10 11:02 48.78% More
10k 1:08:41 11:03 49.04% More
10 miles 1:51:13 11:07 49.89% More

Predictions

Dist Time Per Mile WAVA
1M 9:44 9:44 48.47
5km 32:24 10:26 50.88
5M 53:39 10:44 50.15
10km 1:07:32 10:52 49.88
10M 1:51:50 11:11 49.62
Half 2:28:54 11:22 48.68
20M 3:53:11 11:40 48.90
Mara 5:10:27 11:51 48.64
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