Sun 4th Dec 2022 at 10:13am by K5 Gus

Run > Medium Long Run

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Time
1:46:22
Miles
11.87
Min/mi
8:58
Pacing
83%
WAVA
59.35
Stride(cm)
102
Cals
1334
Cadence
177
BPM
146
%MHR
77.9
B/mi
1312
Asc(m)
170
Hillscore
12
Surface
Road

Notes & Comments

Recce of Shale Trail for next week, for the first few miles which will be done in the dark.

Split Summary
===
1) 1m - 8:52(8:52/m) 145/169bpm [1286b/mi] 111cal
2) 1m - 9:10(9:10/m) 158/175bpm [1450b/mi] 121cal
3) 1m - 8:59(8:59/m) 157/171bpm [1410b/mi] 118cal
4) 1m - 8:36(8:36/m) 155/162bpm [1333b/mi] 118cal
5) 1m - 8:30(8:30/m) 148/157bpm [1259b/mi] 97cal
6) 1m - 9:44(9:44/m) 137/151bpm [1333b/mi] 115cal
7) 1m - 9:55(9:55/m) 135/147bpm [1340b/mi] 115cal
8) 1m - 9:16(9:16/m) 143/151bpm [1326b/mi] 122cal
9) 1m - 8:28(8:28/m) 145/155bpm [1229b/mi] 103cal
10) 1m - 8:36(8:36/m) 143/150bpm [1230b/mi] 104cal
11) 1m - 8:37(8:37/m) 145/152bpm [1251b/mi] 110cal
12) 0.87m - 7:36(8:47/m) 147/154bpm [1292b/mi] 100cal

8:52 9:10 8:59 8:36 8:30 9:44 9:55 9:16 8:28 8:36 8:37 7:36

Pin Map

0mi in 0

Pace

26%

59%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:36	4:36 +13	9:13	135 100-149	1244	176 128-184	8/9
1.00	9:06	4:29	8:58	156 140-169	1399	178 170-186	9/8
1.50	13:34	4:29	8:58	157 150-168	1407	178 174-186	14/11
2.00	18:21	4:47 +5	9:34	159 152-175	1520	176 168-182	21/9
2.50	22:48	4:26	8:53	158 148-171	1403	178 174-184	17/7
3.00	27:20	4:33	9:05	156 150-160	1418	178 176-184	13/5
3.50	31:38	4:18	8:36	153 148-158	1316	177 174-182	14/4
4.00	35:56	4:18	8:35	157 151-162	1349	178 174-182	9/5
4.50	39:57	4:01	8:01	151 145-157	1212	179 176-184	1/25
5.00	44:45	4:48 +19	9:37	146 130-154	1404	175 146-186	5/27
5.50	49:19	4:34	9:08	139 124-148	1269	177 170-188	15/8
6.00	55:08	5:49 +39	11:37	136 116-151	1580	175 108-190	16/13
6.50	59:50	4:42	9:24	131 122-141	1230	176 162-182	15/23
7.00	1:05:03	5:14	10:27	138 129-147	1442	170 80-190	27/8
7.50	1:09:50	4:47	9:34	141 134-149	1348	175 172-184	17/4
8.00	1:14:20	4:30	8:59	145 138-151	1303	176 172-182	16/3
8.50	1:18:39	4:19	8:38	147 143-155	1270	177 174-182	7/11
9.00	1:22:48	4:09	8:18	143 134-148	1188	178 174-184	3/15
9.50	1:27:05	4:17	8:34	145 139-150	1241	178 174-184	8/13
10.00	1:31:24	4:20	8:39	141 136-149	1220	178 166-186	5/18
10.50	1:35:36	4:12	8:23	146 136-152	1225	178 172-182	7/18
11.00	1:40:02	4:26	8:51	143 136-151	1267	178 166-184	12/19
11.50	1:44:21	4:19	8:38	147 140-154	1270	177 174-184	8/8
11.87	1:47:39	3:18	9:02	148 141-152	1336	177 170-180	0/0

Heart

146/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 170m, Range 56m, Flat prediction 1:43:49

Elevation Graph

Biggest Climbs (m)	Min/mi
28 2.1%	9:24
23 6.2%	12:22
16 1.5%	8:57
15 3.6%	9:28
13 5.4%	10:58
11 2.9%	9:27
See your biggest climbs

Cadence

177 (190 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	177	11.8	1:45:24	9:01
Walk	0.5	112	0	35	18:31
Still	0.4	-	-	24	-
Pause	1.2	-	-	1:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	44.66%	More
800m	3:58	7:59	52.18%	More
1km	4:56	7:57	54.64%	More
Mile	8:13	8:13	55.79%	More
5k	26:33	8:33	58.78%	More
5 miles	43:38	8:44	58.39%	More
10k	56:43	9:08	56.18%	More
10 miles	1:30:26	9:03	58.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	68.35
5km	23:47	7:39	65.60
5M	40:28	8:06	62.96
10km	51:36	8:18	61.75
10M	1:27:49	8:47	60.07
Half	1:58:45	9:04	58.37
20M	3:10:33	9:32	57.64
Mara	4:17:41	9:50	56.84

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