Sun 20th Nov 2022 at 1:30pm by JCB
Run > Long Run
drizzle
breezy
-
Time
1:50:17
-
Miles
9.97
-
Min/mi
11:04
-
Pacing
83%
-
WAVA
44.37
-
Stride(cm)
90
-
Cals
1083
-
Cadence
161
-
BPM
136
-
%MHR
79.9
-
B/mi
1503
-
Asc(m)
182
-
Hillscore
17
-
Surface
Mixed
Notes & Comments
Personal plan: aiming for 2 hours with getting some hill in. Trying to keep heart rate in zone 2, but not that successfully when going uphill or after 50 minutes. Did some walking for limited breaks. Some strong winds, seemed from West. Trying to run slowly up hills to get ascent in. Only a little bit of rain.
Split Summary
===
1) 1km - 6:17(6:17/km) 119/135bpm [747b/km] 61cal 9.56/10.61kmph
2) 1km - 6:09(6:09/km) 129/137bpm [793b/km] 66cal 9.76/10.08kmph
3) 1km - 6:32(6:32/km) 146/152bpm [955b/km] 81cal 9.18/10.21kmph
4) 1km - 5:51(5:51/km) 126/137bpm [737b/km] 56cal 10.26/10.61kmph
5) 1km - 6:36(6:36/km) 149/157bpm [984b/km] 83cal 9.09/10.11kmph
6) 1km - 6:11(6:11/km) 138/156bpm [853b/km] 67cal 9.71/10.45kmph
7) 1km - 6:32(6:32/km) 139/150bpm [909b/km] 72cal 9.18/9.47kmph
8) 1km - 6:51(6:51/km) 145/159bpm [993b/km] 78cal 8.76/10.38kmph
9) 1km - 7:29(7:29/km) 138/156bpm [1033b/km] 74cal 8.02/10.68kmph
10) 1km - 6:32(6:32/km) 139/155bpm [908b/km] 66cal 9.19/10.81kmph
11) 1km - 6:36(6:36/km) 141/150bpm [931b/km] 69cal 9.09/9.64kmph
12) 1km - 7:08(7:08/km) 137/143bpm [978b/km] 66cal 8.4/9.47kmph
13) 1km - 7:52(7:52/km) 135/145bpm [1062b/km] 67cal 7.62/9.31kmph
14) 1km - 7:41(7:41/km) 136/144bpm [1046b/km] 67cal 7.8/9.81kmph
15) 1km - 8:06(8:06/km) 129/139bpm [1045b/km] 57cal 7.41/9.54kmph
16) 1km - 7:37(7:37/km) 130/137bpm [991b/km] 51cal 7.87/9.77kmph
17) 0.04km - 16(7:04/km) 137/138bpm [969b/km] 2cal 8.49/8.67kmph
6:17 6:09 6:32 5:51 6:36 6:11 6:32 6:51 7:29 6:32 6:36 7:08 7:52 7:41 8:06 7:37 16
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:04 |
5:04 |
10:08 |
115 93-127 |
1166 |
167 158-172 |
4/10 |
| 1.00 |
10:03 |
4:59 |
9:59 |
130 122-137 |
1297 |
166 162-170 |
2/15 |
| 1.50 |
15:09 |
5:06 |
10:12 |
137 119-148 |
1397 |
165 160-168 |
20/3 |
| 2.00 |
20:13 |
5:03 |
10:07 |
143 125-152 |
1446 |
166 156-170 |
17/14 |
| 2.50 |
24:56 |
4:44 |
9:27 |
126 122-137 |
1192 |
169 164-172 |
1/24 |
| 3.00 |
30:18 |
5:21 |
10:42 |
149 134-156 |
1595 |
165 162-168 |
29/0 |
| 3.50 |
35:17 |
4:59 |
9:58 |
144 130-157 |
1435 |
168 164-172 |
6/14 |
| 4.00 |
40:24 |
5:07 |
10:15 |
137 131-146 |
1403 |
168 166-170 |
5/8 |
| 4.50 |
45:43 |
5:19 |
10:38 |
141 134-153 |
1499 |
168 162-172 |
10/6 |
| 5.00 |
51:16 |
5:33 |
11:06 |
143 127-159 |
1588 |
167 162-172 |
19/25 |
| 5.50 |
57:40 |
6:24 |
12:47 |
142 124-156 |
1816 |
145 104-170 |
26/7 |
| 6.00 |
1:02:48 |
5:09 |
10:18 |
139 125-155 |
1431 |
168 158-172 |
14/28 |
| 6.50 |
1:08:08 |
5:20 |
10:40 |
139 126-150 |
1482 |
168 164-172 |
10/10 |
| 7.00 |
1:13:20 |
5:12 |
10:24 |
138 131-143 |
1435 |
168 162-172 |
2/12 |
| 7.50 |
1:19:27 |
6:07 |
12:14 |
136 130-142 |
1664 |
166 156-170 |
1/9 |
| 8.00 |
1:25:43 |
6:16 |
12:32 |
134 126-145 |
1678 |
146 96-170 |
14/3 |
| 8.50 |
1:32:02 |
6:19 |
12:38 |
136 127-144 |
1719 |
156 108-170 |
8/10 |
| 9.00 |
1:38:16 |
6:14 |
12:27 |
130 117-140 |
1619 |
148 110-170 |
6/7 |
| 9.50 |
1:44:41 |
6:25 |
12:50 |
130 120-139 |
1669 |
146 100-170 |
13/3 |
| 9.96 |
1:50:17 |
5:36 |
12:03 |
130 123-138 |
1566 |
153 110-170 |
8/2 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
37 3.8% |
10:43
|
|
37 3.5% |
10:30
|
|
27 4.3% |
11:12
|
|
26 5.9% |
13:58
|
|
17 1.3% |
12:43
|
|
14 4.8% |
10:37
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
89.8 |
166 |
9.3 |
1:38:59 |
10:36 |
| Walk |
9.9 |
111 |
0.6 |
10:52 |
17:24 |
| Still |
0.4 |
- |
- |
26 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:17 |
9:10 |
36.25% |
More |
| 800m |
4:36 |
9:15 |
42.18% |
More |
| 1km |
5:47 |
9:19 |
43.66% |
More |
| Mile |
9:42 |
9:42 |
44.26% |
More |
| 5k |
31:12 |
10:03 |
46.81% |
More |
| 5 miles |
51:10 |
10:14 |
46.49% |
More |
| 10k |
1:04:57 |
10:27 |
45.75% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:09 |
7:09 |
60.04 |
| 5km |
27:33 |
8:52 |
53.03 |
| 5M |
48:32 |
9:42 |
49.02 |
| 10km |
1:02:51 |
10:07 |
47.27 |
| 10M |
1:50:41 |
11:04 |
44.37 |
| Half |
2:32:36 |
11:39 |
42.25 |
| 20M |
4:12:24 |
12:37 |
40.48 |
| Mara |
5:48:00 |
13:17 |
39.15 |
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