Sun 2nd Oct 2022 at 7:15am by TBR (TheBeardRunner)

Run > Medium Long Run

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Time
1:37:51
Miles
10.01
Min/mi
9:47
Pacing
8%
WAVA
53.44
Stride(cm)
96
Cals
926
Cadence
172
BPM
157
%MHR
81.6
B/mi
1531
Asc(m)
329
Hillscore
13
Surface
Road

Notes & Comments

6 comments

Long Run with Fast Finish 1. New fueling strategy. Took 2 freestate caffeine gummies at start and no further carbs. Took electrolyte drink during the run. Felt great throughout the run. My best ever run?

===
1) 1m - 10:52(10:52/m) 141/153bpm [1532b/mi] 92cal 5.52/5.95mph
2) 1m - 10:04(10:04/m) 150/155bpm [1510b/mi] 93cal 5.96/6.1mph
3) 1m - 9:59(9:59/m) 150/164bpm [1497b/mi] 88cal 6.01/6.24mph
4) 1m - 9:54(9:54/m) 157/173bpm [1554b/mi] 94cal 6.06/6.28mph
5) 1m - 9:35(9:35/m) 156/167bpm [1496b/mi] 87cal 6.26/7.33mph
6) 1m - 9:54(9:54/m) 158/162bpm [1565b/mi] 92cal 6.06/6.28mph
7) 1m - 9:51(9:51/m) 164/173bpm [1617b/mi] 97cal 6.09/6.43mph
8) 1m - 9:41(9:41/m) 171/177bpm [1656b/mi] 101cal 6.2/6.43mph
9) 1m - 10:04(10:04/m) 167/173bpm [1681b/mi] 101cal 5.96/6.47mph
10) 1m - 7:55(7:55/m) 170/175bpm [1345b/mi] 81cal 7.58/8.08mph
11) 0.01m - 2(5:56/m) 170/170bpm [1009b/mi] 10.11/8.06mph

10:52 10:04 9:59 9:54 9:35 9:54 9:51 9:41 10:04 7:55 2

	Corrah Fabulous. Out of interest did you check your blood sugar before?
	Velociraptor Well done 😃
	TBR (TheBeardRunner) I did Corrah. It was 6.2 before the run, 6.8 after 😊
	Corrah Excellent. I get hangry so need regular fuel on long runs.
	TBR (TheBeardRunner) I thought I would have so pleasantly surprised
	Autumnleaves Great!!

Pin Map

0mi in 0

Pace

15%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	13:09	13:09 +7:33	26:17	130 85-149	3418	172 120-180	12/21
1.00	18:25	5:16	10:32	149 143-151	1569	173 168-178	20/10
1.50	23:27	5:03	10:05	150 145-154	1513	173 166-178	25/16
2.00	28:29	5:02	10:05	151 148-155	1522	173 168-178	13/23
2.50	33:27	4:57	9:54	148 142-153	1466	174 170-178	22/31
3.00	38:28	5:02	10:04	153 146-164	1539	173 168-180	17/29
3.50	43:25	4:57	9:54	157 152-171	1554	172 166-176	32/20
4.00	48:22	4:57	9:54	157 155-160	1555	172 168-176	18/20
4.50	53:21	4:58	9:56	155 143-166	1541	172 168-176	17/22
5.00	57:58	4:37	9:14	157 151-166	1451	173 168-180	37/41
5.50	1:02:55	4:57	9:54	157 154-161	1555	172 166-176	25/50
6.00	1:07:52	4:57	9:55	158 155-162	1566	171 164-174	39/29
6.50	1:12:51	4:59	9:58	161 157-168	1605	171 168-174	35/30
7.00	1:17:44	4:52	9:44	168 155-172	1636	171 168-172	23/20
7.50	1:22:38	4:55	9:49	171 168-174	1680	170 164-176	23/19
8.00	1:27:24	4:46	9:32	171 167-176	1631	169 164-172	40/24
8.50	1:32:28	5:03	10:06	167 157-171	1688	170 166-172	37/22
9.00	1:37:28	5:01	10:01	167 164-172	1674	170 166-172	26/22
9.50	1:41:34	4:05	8:11	169 164-174	1382	174 172-178	18/24
10.00	1:45:23	3:49	7:39	171 168-174	1307	177 174-182	6/28
10.01	1:45:26	3	7:53	170 170-170	1339	180 180-180	0/0

Heart

157/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 329m, Range 68m, Flat prediction 1:37:31

Elevation Graph

Biggest Climbs (m)	Min/mi
30 22.8%	10:32
20 7.1%	10:23
15 13.8%	9:52
15 9.9%	9:31
14 8.4%	9:33
14 7.7%	9:42
See your biggest climbs

Cadence

172 (182 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	172	10	1:37:52	10:32
Walk	0.0	120	0	1	3:42:16
Pause	6.7	-	-	7:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	46.59%	More
800m	3:48	7:39	54.05%	More
1km	4:47	7:41	56.03%	More
Mile	7:55	7:55	57.43%	More
5k	28:39	9:13	54.01%	More
5 miles	47:25	9:29	53.26%	More
10k	59:10	9:31	53.36%	More
10 miles	1:45:20	10:32	49.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:29	7:29	60.69
5km	26:31	8:32	58.34
5M	45:06	9:01	56.00
10km	57:28	9:15	54.95
10M	1:37:44	9:46	53.48
Half	2:12:07	10:05	51.97
20M	3:31:51	10:36	51.36
Mara	4:46:22	10:56	50.67

Fetch Miles

8:18	Stingray last mile

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