Sun 18th Sep 2022 at 9:26am by WJKat

Run > Long Run

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Time
1:45:16
Miles
10.00
Min/mi
10:32
Pacing
87%
WAVA
52.70
Stride(cm)
87
Cals
1169
Cadence
176
BPM
155
%MHR
90.6
B/mi
1630
Asc(m)
130
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:25(10:25/m) 141/158bpm [1469b/mi] 110cal 5.76/0mph
2) 1m - 10:31(10:31/m) 153/165bpm [1609b/mi] 121cal 5.7/0mph
3) 1m - 10:41(10:41/m) 154/161bpm [1646b/mi] 121cal 5.61/0mph
4) 1m - 10:26(10:26/m) 156/160bpm [1627b/mi] 121cal 5.75/0mph
5) 1m - 10:25(10:25/m) 159/163bpm [1655b/mi] 122cal 5.76/0mph
6) 1m - 10:22(10:22/m) 158/164bpm [1639b/mi] 121cal 5.78/0mph
7) 1m - 10:38(10:38/m) 158/174bpm [1681b/mi] 120cal 5.64/0mph
8) 1m - 10:42(10:42/m) 157/164bpm [1679b/mi] 116cal 5.61/0mph
9) 1m - 10:40(10:40/m) 157/161bpm [1674b/mi] 114cal 5.63/0mph
10) 1m - 10:23(10:23/m) 155/161bpm [1610b/mi] 103cal 5.78/0mph
11) 0m - 3(10:36/m) 141/141bpm [1496b/mi] 5.65/0mph

LR Part 1 - accidentally stopped watch at 10 miles with a mile still to go. Not sure that 11 miles on the bike the day before is the right preparation for 11-mile run as knee felt a bit tricksy after yesterday's bike ride and I could feel it today - no injury just a bit sore. Wind in the wrong direction on mile end road and I should have worn a vest as way too warm in a T-shirt. Overall pleased with pace but would have liked to have felt more comfortable with it. Shotbloks at 3 and 7 and should have been at 9 but forgot!

10:25 10:31 10:41 10:26 10:25 10:22 10:38 10:42 10:40 10:23 3

Pace

14%

69%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:14	5:14	10:27	132 68-153	1380	172 116-174	5/5
1.00	10:25	5:12	10:23	150 145-158	1558	174 170-180	7/9
1.50	15:38	5:13	10:26	153 143-158	1595	175 168-180	9/6
2.00	20:56	5:18	10:37	153 144-165	1624	173 166-182	9/11
2.50	26:26	5:30	11:00	153 147-161	1682	173 166-176	7/6
3.00	31:37	5:11	10:23	154 151-157	1598	175 172-176	2/5
3.50	36:52	5:14	10:28	156 151-160	1634	175 170-178	6/5
4.00	42:03	5:12	10:23	156 153-160	1621	175 170-176	8/10
4.50	47:14	5:10	10:21	158 154-163	1634	175 172-178	3/2
5.00	52:28	5:14	10:29	160 157-163	1676	174 168-176	4/3
5.50	57:37	5:09	10:19	158 155-160	1630	175 172-180	5/1
6.00	1:02:50	5:13	10:26	159 156-164	1658	175 174-180	7/5
6.50	1:08:08	5:18	10:36	158 150-174	1675	174 168-178	6/7
7.00	1:13:29	5:20	10:40	157 154-161	1676	177 172-182	10/8
7.50	1:18:56	5:27	10:54	156 152-164	1700	177 172-182	7/6
8.00	1:24:11	5:15	10:30	158 154-161	1660	180 176-184	3/10
8.50	1:29:40	5:30	10:59	157 154-160	1725	181 176-186	5/7
9.00	1:35:00	5:20	10:39	158 151-161	1683	180 176-184	8/8
9.50	1:41:07	6:07	12:14	155 143-161	1896	179 174-184	10/3
10.00	1:46:57	5:51	11:41	155 133-161	1811	179 170-182	4/6
10.00	1:46:59	2	10:38	141 141-141	1499	178 178-178	0/0

Heart

155/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 130m, Range 14m, Flat prediction 1:45:16

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (186 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	10	1:46:58	10:42
Walk	0.0	116	0	1	21:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:28	9:55	39.32%	More
800m	5:02	10:07	42.11%	More
1km	6:20	10:12	43.55%	More
Mile	10:16	10:16	45.96%	More
5k	32:11	10:21	51.23%	More
5 miles	52:17	10:27	51.47%	More
10k	1:05:04	10:28	51.77%	More
10 miles	1:46:57	10:42	51.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:10	9:10	51.47
5km	30:29	9:49	54.08
5M	50:29	10:06	53.30
10km	1:03:34	10:14	52.99
10M	1:45:16	10:32	52.72
Half	2:20:09	10:42	51.71
20M	3:39:28	10:58	51.96
Mara	4:52:12	11:09	51.68

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