Sat 13th Aug 2022 at 7:52am by Ebb

Run > Long Run
  • Time
    2:39:33
  • Miles
    13.37
  • Min/mi
    11:56
  • Pacing
    29%
  • WAVA
    45.16
  • Stride(cm)
    76
  • Cals
    1326
  • Cadence
    177
  • BPM
    146
  • %MHR
    77.8
  • B/mi
    1745
  • Asc(m)
    567
  • Hillscore
    35
  • Surface
    Road

Notes & Comments

2 comments
A warm long run - though had a genius idea to hide some water bottles on the route which meant we could top up our bottles around 8 miles in.
Split Summary
===
1) 1m - 10:55(10:55/m) 128/152bpm [1398b/mi] 86cal
2) 1m - 11:33(11:33/m) 150/166bpm [1733b/mi] 108cal
3) 1m - 13:32(13:32/m) 142/171bpm [1921b/mi] 111cal
4) 1m - 10:43(10:43/m) 137/150bpm [1469b/mi] 83cal
5) 1m - 10:59(10:59/m) 144/159bpm [1582b/mi] 94cal
6) 1m - 15:51(15:51/m) 145/167bpm [2299b/mi] 120cal
7) 1m - 10:58(10:58/m) 149/159bpm [1634b/mi] 95cal
8) 1m - 14:27(14:27/m) 148/163bpm [2140b/mi] 114cal
9) 1m - 11:00(11:00/m) 149/164bpm [1639b/mi] 89cal
10) 1m - 10:39(10:39/m) 148/158bpm [1576b/mi] 85cal
11) 1m - 10:53(10:53/m) 153/157bpm [1666b/mi] 97cal
12) 1m - 11:33(11:33/m) 152/165bpm [1755b/mi] 94cal
13) 1m - 12:45(12:45/m) 156/169bpm [1990b/mi] 114cal
14) 0.37m - 3:43(10:08/m) 161/166bpm [1631b/mi] 36cal
10:55 11:33 13:32 10:43 10:59 15:51 10:58 14:27 11:00 10:39 10:53 11:33 12:45 3:43
Evangel
Well done, Ebb for doing a HM+ in such conditions. That must have been really hot by the end. Here it was about 27 Cent. at that time.
Ebb
Thank you. It started at a pleasant 17C but warmed up quickly was 26C by the end. We were trying to run on the shady side of the road where there was shade.

Pace

13% 30% 49% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:26 5:26 10:53 119 86-140 1295 180 176-186 15/16
1.00 10:55 5:29 10:57 136 122-152 1490 177 176-180 49/45
1.50 16:43 5:48 11:35 147 132-157 1704 174 120-182 25/23
2.00 22:29 5:46 11:32 153 143-166 1764 177 174-180 42/13
2.50 29:35 7:06 14:12 143 109-171 2030 177 170-178 24/17
3.00 36:01 6:26 12:53 140 119-151 1803 171 104-184 13/26
3.50 41:19 5:18 10:37 137 133-143 1454 177 174-182 11/39
4.00 46:44 5:25 10:50 138 128-150 1495 176 172-178 13/36
4.50 52:16 5:32 11:04 146 135-159 1615 177 170-180 45/38
5.00 57:44 5:27 10:55 143 136-152 1561 177 174-180 27/43
5.50 1:06:20 8:37 17:13 140 99-162 2411 177 172-180 31/17
6.00 1:13:35 7:14 14:29 150 115-167 2172 177 174-180 41/17
6.50 1:19:03 5:29 10:57 148 138-159 1621 177 174-180 20/13
7.00 1:24:33 5:29 10:59 151 140-158 1658 177 170-178 21/28
7.50 1:31:36 7:03 14:07 148 130-161 2089 177 118-184 22/17
8.00 1:39:00 7:24 14:48 149 120-162 2205 175 114-182 47/20
8.50 1:44:51 5:51 11:43 154 143-164 1804 178 116-182 28/24
9.00 1:50:00 5:09 10:17 144 140-149 1481 177 174-180 29/45
9.50 1:55:09 5:09 10:18 146 140-152 1503 177 174-182 5/48
10.00 2:08:17 13:08 +7:38 26:16 149 122-157 3914 176 118-182 12/32
10.50 2:13:41 5:24 10:48 151 142-156 1631 179 170-182 27/18
11.00 2:19:10 5:30 10:59 154 151-157 1692 177 126-182 14/25
11.50 2:25:11 6:01 12:01 149 134-161 1792 178 126-188 26/17
12.00 2:30:43 5:32 11:03 155 139-165 1714 176 120-182 20/23
12.50 2:37:28 6:45 13:31 154 137-168 2081 172 100-182 26/10
13.00 2:43:28 6:00 12:00 158 150-165 1895 178 174-182 19/16
13.37 2:47:12 3:44 10:10 161 158-166 1637 177 170-182 14/16

Heart

146/171max
  • Show Beats/Mile

Elevation

Asc 567m, Range 106m, Flat prediction 2:35:46
Elevation Graph
Biggest Climbs (m) Min/mi
42 7.5% 16:04
31 6.3% 11:39
29 18.1% 11:03
24 8.8% 12:21
24 5.8% 16:36
19 9.8% 25:16
See your biggest climbs

Cadence

177 (188 max) Stride Length: 76cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.4 177 13.2 2:26:56 11:40
Walk 1.5 117 0.1 2:41 22:09
Still 5.7 - - 9:57 -
Pause 4.4 - - 7:38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 9:59 37.90% More
800m 5:05 10:13 40.62% More
1km 6:22 10:15 42.17% More
Mile 10:17 10:17 44.46% More
5k 34:44 11:11 45.98% More
5 miles 57:41 11:32 45.18% More
10k 1:15:49 12:12 43.03% More
10 miles 2:07:17 12:44 42.17% More
Half 2:44:10 12:32 42.97% More

Predictions

Dist Time Per Mile WAVA
1M 10:13 10:13 44.74
5km 33:58 10:56 47.02
5M 56:15 11:15 46.33
10km 1:10:49 11:24 46.07
10M 1:57:16 11:44 45.78
Half 2:36:08 11:55 44.87
20M 4:04:30 12:14 45.02
Mara 5:25:32 12:25 44.73
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