Fri 20th Jan 2023 at 8:34am by Kazzaf

Run > Long Run

icy
v cold

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Time
1:43:24
Miles
10.01
Min/mi
10:20
Pacing
79%
WAVA
56.34
Stride(cm)
84
Cals
882
Cadence
185
BPM
153
%MHR
76.6
B/mi
1582
Asc(m)
338
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:40(10:40/m) 120/138bpm [1280b/mi] 90cal
2) 1m - 10:04(10:04/m) 133/154bpm [1339b/mi] 85cal
3) 1m - 10:08(10:08/m) 160/169bpm [1621b/mi] 91cal
4) 1m - 10:18(10:18/m) 159/164bpm [1637b/mi] 89cal
5) 1m - 10:21(10:21/m) 159/165bpm [1645b/mi] 88cal
6) 1m - 10:23(10:23/m) 155/163bpm [1610b/mi] 83cal
7) 1m - 10:24(10:24/m) 161/166bpm [1673b/mi] 89cal
8) 1m - 10:20(10:20/m) 160/168bpm [1654b/mi] 88cal
9) 1m - 10:20(10:20/m) 159/168bpm [1643b/mi] 87cal
10) 1m - 10:25(10:25/m) 173/196bpm [1802b/mi] 92cal
11) 0.01m - 2(6:52/m) 168/169bpm [1153b/mi]

Ray had haircut in Stilton so decided to start from there and revisit the old A1 then bit of Orton Mere and Ferry Meadows to get some distance. Felt ok to start but after a while could feel the result of yesterdays workout and back & hamstrings were getting a bit sore. Pleased to have done it and pace about what I expected.

10:40 10:04 10:08 10:18 10:21 10:23 10:24 10:20 10:20 10:25 2

Pin Map

0mi in 0

Pace

20%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:29	5:29	10:58	114 76-133	1250	185 180-192	19/16
1.00	11:33	6:04 +54	12:08	123 106-138	1493	184 180-190	17/12
1.50	16:41	5:08	10:15	126 107-134	1292	184 178-190	21/13
2.00	21:37	4:57	9:53	141 131-152	1394	184 182-186	15/33
2.50	26:42	5:04	10:09	159 148-169	1613	184 182-186	17/15
3.00	31:45	5:03	10:07	161 155-167	1628	183 180-188	15/11
3.50	36:52	5:07	10:14	160 157-163	1637	185 182-188	18/14
4.00	42:03	5:11	10:21	159 152-164	1646	185 182-188	18/24
4.50	47:12	5:09	10:18	160 156-165	1647	185 182-190	22/21
5.00	52:24	5:13	10:25	158 156-162	1647	185 182-188	21/19
5.50	57:30	5:06	10:11	159 154-163	1619	185 182-188	29/39
6.00	1:03:09	5:39 +22	11:18	152 130-161	1718	186 182-192	15/27
6.50	1:08:15	5:06	10:12	160 158-164	1633	185 182-188	39/40
7.00	1:13:33	5:18	10:35	162 157-166	1715	185 182-190	18/17
7.50	1:19:36	6:03 +53	12:06	157 134-168	1900	184 132-188	22/16
8.00	1:24:46	5:10	10:21	163 159-167	1686	186 182-192	23/22
8.50	1:31:12	6:26 +1:14	12:51	156 133-166	2006	182 122-188	16/12
9.00	1:36:21	5:09	10:18	161 158-168	1658	185 182-188	22/28
9.50	1:41:34	5:13	10:26	171 157-189	1783	186 182-188	32/19
10.00	1:46:45	5:11	10:23	175 156-195	1817	185 182-188	24/25
10.00	1:46:48	3	11:02	169 169-169	1865	186 186-186	0/0

Heart

153/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 338m, Range 40m, Flat prediction 1:43:28

Elevation Graph

Biggest Climbs (m)	Min/mi
16 6.5%	10:11
14 12.6%	10:16
13 4.7%	10:04
10 6.9%	10:22
See your biggest climbs

Cadence

185 (192 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.7	184	10	1:43:16	10:29
Walk	1.8	125	0	1:56	4:00:51
Pause	1.5	-	-	1:36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:37	42.12%	More
800m	4:51	9:44	46.04%	More
1km	6:06	9:50	47.54%	More
Mile	9:56	9:56	49.64%	More
5k	31:33	10:09	54.64%	More
5 miles	51:30	10:18	54.67%	More
10k	1:04:09	10:19	54.98%	More
10 miles	1:46:45	10:41	54.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:12	8:12	60.16
5km	28:33	9:11	60.37
5M	48:11	9:38	58.44
10km	1:01:12	9:51	57.63
10M	1:43:17	10:20	56.34
Half	2:19:01	10:37	54.71
20M	3:41:24	11:04	54.14
Mara	4:57:58	11:22	53.34

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