Mon 3rd Oct 2022 at 9:57am by Old Man

Run > Long Run
  • Time
    2:40:14
  • Miles
    13.11
  • Min/mi
    12:13
  • Pacing
    51.9%
  • WAVA
    45.33
  • Stride(cm)
    83
  • Cals
    1578
  • Cadence
    159
  • BPM
    128
  • %MHR
    72
  • B/mi
    1567
  • Asc(m)
    680
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Last long run before pacing at GER with Frizzle

We did the same loop as 2 weeks ago, just added an extra mile. Felt better than last week and a little quicker, I always run better when I know the route

Split Summary
===
1) 1m - 11:29(11:29/m) 119/127bpm [1367b/mi] 117cal 5.22/5.91mph
2) 1m - 12:29(12:29/m) 126/135bpm [1574b/mi] 136cal 4.8/5.8mph
3) 1m - 12:02(12:02/m) 125/145bpm [1504b/mi] 123cal 4.99/5.41mph
4) 1m - 12:16(12:16/m) 127/136bpm [1559b/mi] 126cal 4.89/5.2mph
5) 1m - 12:28(12:28/m) 128/134bpm [1596b/mi] 127cal 4.81/5.24mph
6) 1m - 12:17(12:17/m) 122/129bpm [1499b/mi] 91cal 4.88/5.32mph
7) 1m - 12:01(12:01/m) 128/136bpm [1537b/mi] 114cal 5/5.24mph
8) 1m - 12:33(12:33/m) 127/136bpm [1595b/mi] 105cal 4.78/5.18mph
9) 1m - 12:12(12:12/m) 130/144bpm [1586b/mi] 116cal 4.92/5.55mph
10) 1m - 12:10(12:10/m) 134/139bpm [1630b/mi] 128cal 4.93/5.09mph
11) 1m - 12:37(12:37/m) 135/140bpm [1704b/mi] 128cal 4.75/5.32mph
12) 1m - 12:20(12:20/m) 136/141bpm [1678b/mi] 128cal 4.86/5.16mph
13) 1m - 12:04(12:04/m) 137/143bpm [1653b/mi] 125cal 4.97/5.59mph
14) 0.11m - 1:14(11:31/m) 142/145bpm [1636b/mi] 14cal 5.21/5.16mph
11:29 12:29 12:02 12:16 12:28 12:17 12:01 12:33 12:12 12:10 12:37 12:20 12:04 1:14
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

72% 27% 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 5:42 5:42 11:24 116 78-125 1323 164 118-174 18/11
1.00 11:29 5:47 11:33 116 93-127 1341 162 160-164 25/23
1.50 17:41 6:12 12:25 123 116-127 1526 160 158-164 24/26
2.00 24:23 6:41 +24 13:23 129 125-135 1726 159 118-168 51/29
2.50 30:26 6:04 12:07 128 121-144 1551 160 152-164 20/28
3.00 37:07 6:41 +42 13:21 123 115-129 1642 159 118-164 26/22
3.50 43:09 6:02 12:05 126 122-130 1522 158 154-162 17/35
4.00 49:25 6:15 12:31 128 118-135 1601 157 154-160 45/38
4.50 55:45 6:21 12:41 128 123-133 1624 157 154-160 41/45
5.00 1:01:51 6:06 12:12 128 125-130 1562 158 156-168 39/39
5.50 1:08:06 6:15 12:30 124 120-129 1550 157 154-158 60/42
6.00 1:15:09 7:02 +1:01 14:05 119 94-128 1676 158 146-162 55/74
6.50 1:21:06 5:57 11:54 129 125-136 1535 159 158-162 25/32
7.00 1:27:11 6:05 12:11 127 123-133 1547 157 154-160 26/27
7.50 1:33:42 6:31 +13 13:02 126 123-130 1642 156 150-160 52/42
8.00 1:39:57 6:15 12:29 127 120-136 1586 156 146-160 35/39
8.50 1:52:05 12:08 +6:07 24:17 130 98-144 3157 160 122-164 22/21
9.00 1:58:18 6:13 12:26 131 126-138 1629 159 156-160 39/41
9.50 2:04:21 6:03 12:06 133 129-135 1609 159 156-164 35/32
10.00 2:10:28 6:07 12:14 135 128-138 1651 158 152-162 25/19
10.50 2:16:34 6:06 12:12 134 133-136 1635 158 156-160 44/36
11.00 2:23:04 6:30 13:01 135 131-139 1757 157 152-162 38/41
11.50 2:29:18 6:13 12:26 136 132-139 1691 158 156-162 32/30
12.00 2:35:43 6:25 +17 12:51 136 129-141 1747 159 154-162 24/22
12.50 2:41:48 6:05 12:09 137 131-141 1665 159 156-162 35/26
13.00 2:47:46 5:58 11:57 138 133-143 1648 159 156-164 20/39
13.11 2:48:59 1:13 11:32 142 141-144 1638 160 158-162 6/6

Heart

128/144max
  • Show Beats/Mile

Elevation

Asc 680m, Range 51m, Flat prediction 2:40:21
Elevation Graph
Biggest Climbs (m) Min/mi
23 10.9% 11:30
17 11.1% 12:36
17 15.6% 13:43
14 5.3% 11:49
12 9.9% 11:33
11 9.0% 12:41
See your biggest climbs

Cadence

159 (174 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.9 158 13.1 2:40:02 12:49
Walk 0.7 118 0 1:13 1:44:18
Pause 4.4 - - 7:44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:47 11:11 32.11% More
800m 5:40 11:24 37.69% More
1km 7:09 11:30 39.00% More
Mile 11:28 11:28 41.30% More
5k 38:21 12:21 42.12% More
5 miles 1:01:38 12:20 42.87% More
10k 1:17:42 12:30 42.55% More
10 miles 2:10:28 13:03 41.99% More
Half 2:48:55 12:54 42.96% More

Predictions

Dist Time Per Mile WAVA
1M 9:13 9:13 51.41
5km 32:25 10:26 49.82
5M 54:58 11:00 48.06
10km 1:09:57 11:15 47.26
10M 1:58:38 11:52 46.17
Half 2:40:06 12:13 44.98
20M 4:16:04 12:48 44.56
Mara 5:45:34 13:11 44.03
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