Wed 30th Nov 2022 at 6:37am by MrMo

Run > General
  • Time
    1:26:22
  • Miles
    9.00
  • Min/mi
    9:36
  • Pacing
    92%
  • WAVA
    50.01
  • Stride(cm)
    100
  • Cals
    1022
  • Cadence
    168
  • BPM
    154
  • %MHR
    79.7
  • B/mi
    1475
  • Asc(m)
    162
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

This was good; a lot better than Monday's run. The left knee was about 7/10 and I didn't feel as unfit today.

Nice bit of weather that is getting colder. Time for the tights soon.

Split Summary
===
1) 1m - 10:01(10:01/m) 135/149bpm [1352b/mi] 107cal
2) 1m - 9:53(9:53/m) 150/168bpm [1483b/mi] 115cal
3) 1m - 9:39(9:39/m) 157/168bpm [1516b/mi] 115cal
4) 1m - 9:52(9:52/m) 156/168bpm [1539b/mi] 116cal
5) 1m - 9:41(9:41/m) 156/170bpm [1510b/mi] 118cal
6) 1m - 9:50(9:50/m) 155/169bpm [1525b/mi] 116cal
7) 1m - 9:34(9:34/m) 157/168bpm [1503b/mi] 113cal
8) 1m - 9:07(9:07/m) 159/163bpm [1450b/mi] 112cal
9) 1m - 8:42(8:42/m) 161/170bpm [1401b/mi] 110cal
10) 0m - 2(5:59/m) 167/167bpm [1001b/mi]
10:01 9:53 9:39 9:52 9:41 9:50 9:34 9:07 8:42 2

Pace

8% 34% 50% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:28 2:28 9:51 118 88-138 1163 168 154-174 7/0
0.50 5:01 2:33 10:14 138 132-145 1411 169 166-170 3/1
0.75 7:31 2:29 9:57 141 136-149 1403 170 168-172 2/2
1.00 10:01 2:31 10:03 144 142-146 1447 169 166-174 1/3
1.25 12:34 2:33 10:10 144 142-146 1465 169 168-172 0/6
1.50 15:03 2:29 9:57 146 143-152 1453 169 162-172 5/2
1.75 17:26 2:23 9:33 154 147-161 1471 170 166-176 16/0
2.00 19:54 2:28 9:50 158 148-167 1554 167 162-170 2/16
2.25 22:22 2:28 9:53 151 142-157 1493 169 166-172 3/1
2.50 24:51 2:29 9:55 153 151-157 1516 169 166-170 6/1
2.75 27:14 2:23 9:33 164 157-168 1567 170 162-178 11/0
3.00 29:34 2:19 9:18 158 147-167 1469 169 166-172 10/8
3.25 32:00 2:27 9:47 162 152-165 1585 167 164-170 12/2
3.50 34:22 2:22 9:27 161 155-167 1521 169 166-176 9/5
3.75 36:51 2:29 9:55 152 143-162 1506 164 160-172 3/12
4.00 39:26 2:35 10:19 146 141-155 1506 166 154-172 0/20
4.25 41:44 2:18 9:13 150 146-154 1383 169 166-172 3/11
4.50 44:06 2:22 9:28 154 149-156 1458 170 168-172 0/11
4.75 46:35 2:29 9:55 162 155-170 1608 166 162-172 5/1
5.00 49:06 2:32 10:07 158 151-165 1598 165 160-170 16/1
5.25 51:55 2:49 11:16 161 149-169 1814 166 160-170 7/11
5.50 54:17 2:21 9:26 150 142-154 1414 167 164-170 17/2
5.75 56:43 2:26 9:43 151 141-164 1468 168 164-174 1/10
6.00 58:57 2:14 8:57 156 145-165 1395 168 164-174 1/17
6.25 1:01:31 2:35 10:19 162 146-168 1670 166 160-172 14/3
6.50 1:03:59 2:27 9:49 151 147-159 1483 166 152-170 7/16
6.75 1:06:13 2:14 8:57 156 150-161 1397 170 166-178 13/1
7.00 1:08:31 2:18 9:12 158 156-160 1454 169 166-174 0/17
7.25 1:10:47 2:16 9:03 158 156-161 1429 170 168-172 2/2
7.50 1:13:01 2:15 8:59 160 158-163 1437 169 166-170 2/3
7.75 1:15:21 2:19 9:16 160 157-162 1483 168 166-170 2/2
8.00 1:17:38 2:17 9:10 159 156-163 1457 168 166-172 2/3
8.25 1:19:54 2:16 9:06 159 155-160 1446 168 166-172 2/2
8.50 1:22:06 2:12 8:48 160 157-164 1407 169 164-174 1/3
8.75 1:24:15 2:08 8:33 162 160-168 1384 170 168-172 3/3
9.00 1:26:20 2:06 8:23 165 163-170 1384 169 158-172 3/4
9.00 1:26:22 2 8:51 167 167-167 1477 168 168-168 0/0

Heart

154/170max
  • Show Beats/Mile

Elevation

Asc 162m, Range 59m, Flat prediction 1:25:15
Elevation Graph
Biggest Climbs (m) Min/mi
31 2.5% 9:49
24 5.8% 10:12
21 3.8% 9:55
21 2.7% 9:44
19 5.2% 10:24
16 5.9% 10:01
See your biggest climbs

Cadence

168 (178 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 167 9 1:26:22 9:36
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:15 39.70% More
800m 4:10 8:23 45.71% More
1km 5:15 8:27 47.34% More
Mile 8:42 8:42 48.57% More
5k 28:17 9:06 50.84% More
5 miles 46:54 9:23 49.90% More
10k 58:41 9:27 49.78% More

Predictions

Dist Time Per Mile WAVA
1M 8:03 8:03 52.51
5km 27:23 8:49 52.51
5M 45:47 9:09 51.12
10km 57:53 9:19 50.47
10M 1:36:47 9:41 49.88
Half 2:09:33 9:53 48.92
20M 3:24:35 10:14 49.09
Mara 4:33:52 10:27 48.89
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