Mon 9th Jan 2023 at 10:14am by Kazzaf

Run > Long Run

breezy

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Time
1:44:09
Miles
10.01
Min/mi
10:24
Pacing
54%
WAVA
55.94
Stride(cm)
84
Cals
876
Cadence
185
BPM
155
%MHR
77.7
B/mi
1618
Asc(m)
449
Hillscore
6
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 10:25(10:25/m) 144/157bpm [1501b/mi] 89cal
2) 1m - 10:20(10:20/m) 154/162bpm [1592b/mi] 90cal
3) 1m - 10:30(10:30/m) 151/164bpm [1586b/mi] 87cal
4) 1m - 10:42(10:42/m) 156/167bpm [1670b/mi] 87cal
5) 1m - 10:36(10:36/m) 148/167bpm [1568b/mi] 83cal
6) 1m - 10:34(10:34/m) 153/161bpm [1616b/mi] 84cal
7) 1m - 10:33(10:33/m) 161/167bpm [1697b/mi] 89cal
8) 1m - 10:05(10:05/m) 161/167bpm [1622b/mi] 86cal
9) 1m - 9:59(9:59/m) 165/168bpm [1647b/mi] 88cal
10) 1m - 10:21(10:21/m) 170/186bpm [1760b/mi] 92cal
11) 0.01m - 5(15:43/m) 159/169bpm [2499b/mi] 1cal

Planned to go longer today but wasn’t sure how long and thought maybe 8m. Very happy to get to 10m and pleased to see that heart rate is a bit slower than lately. Did feel tired and felt like I wasn’t picking my legs up properly. Can also feel tightness in upper hamstrings so need to get back to regular deadlifts and bridges with ball.

10:25 10:20 10:30 10:42 10:36 10:34 10:33 10:05 9:59 10:21 5

Pin Map

0mi in 0

Pace

24%

67%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:12	5:12	10:24	134 90-148	1393	184 182-190	29/8
1.00	10:26	5:15	10:29	150 143-157	1573	183 180-186	20/18
1.50	15:34	5:08	10:16	154 145-161	1582	185 180-194	12/13
2.00	20:46	5:12	10:24	155 151-162	1612	184 180-186	25/23
2.50	25:57	5:10	10:21	156 153-164	1614	184 180-188	24/21
3.00	34:56	9:00 +3:41	17:59	144 104-154	2591	184 178-192	11/23
3.50	40:24	5:28	10:56	150 144-155	1639	183 178-196	7/18
4.00	45:39	5:15	10:30	161 158-166	1690	186 182-190	36/26
4.50	50:49	5:10	10:20	156 151-167	1612	184 182-188	18/22
5.00	58:05	7:15 +1:50	14:31	139 99-159	2017	184 124-194	18/34
5.50	1:03:55	5:50 +37	11:40	150 143-157	1751	183 122-188	26/40
6.00	1:09:33	5:38 +18	11:17	155 146-161	1748	185 182-188	38/21
6.50	1:14:45	5:12	10:23	162 157-166	1683	185 182-190	30/35
7.00	1:20:06	5:21	10:42	161 154-167	1723	185 182-190	54/45
7.50	1:25:06	5:00	10:00	160 154-167	1601	187 182-194	23/36
8.00	1:30:10	5:04	10:08	162 160-165	1643	187 184-194	32/36
8.50	1:35:10	5:00	10:00	164 158-168	1639	186 184-190	41/19
9.00	1:40:09	4:59	9:59	165 162-167	1646	187 182-192	33/52
9.50	1:45:45	5:36 +22	11:11	165 155-182	1846	184 126-188	39/27
10.00	1:50:52	5:07	10:15	175 167-186	1794	186 184-190	15/12
10.01	1:51:36	44 +38	2:21:46	159 149-169	22542	186 186-186	0/0

Heart

155/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 449m, Range 53m, Flat prediction 1:44:00

Elevation Graph

Biggest Climbs (m)	Min/mi
26 5.2%	10:40
18 8.6%	10:37
14 11.4%	10:53
See your biggest climbs

Cadence

185 (196 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	185	10	1:43:50	10:52
Walk	2.5	124	0	2:56	5:04:25
Still	0.1	-	-	4	-
Pause	4.1	-	-	4:46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:47	41.36%	More
800m	4:55	9:53	45.35%	More
1km	6:11	9:57	46.94%	More
Mile	9:57	9:57	49.59%	More
5k	31:39	10:11	54.45%	More
5 miles	52:48	10:34	53.34%	More
10k	1:07:22	10:50	52.36%	More
10 miles	1:50:52	11:05	52.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	59.67
5km	28:45	9:15	59.95
5M	48:32	9:42	58.02
10km	1:01:38	9:55	57.23
10M	1:44:02	10:24	55.94
Half	2:20:01	10:41	54.32
20M	3:43:00	11:09	53.75
Mara	5:00:08	11:27	52.96

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