Sun 22nd Jan 2023 at 12:07pm by jdc

Run > Long Run

Follow User
0 👍

Time
50:31
Miles
5.34
Min/mi
9:28
Pacing
91%
WAVA
64.15
Stride(cm)
96
Cals
557
Cadence
177
BPM
168
%MHR
98
B/mi
1585
Asc(m)
290
Hillscore
13
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:25(9:25/m) 155/161bpm [1459b/mi] 97cal 6.38/6.66mph
2) 1m - 9:45(9:45/m) 164/167bpm [1599b/mi] 106cal 6.15/6.74mph
3) 1m - 9:19(9:19/m) 171/174bpm [1592b/mi] 104cal 6.44/7.58mph
4) 1m - 9:42(9:42/m) 174/175bpm [1689b/mi] 110cal 6.18/6.78mph
5) 1m - 9:31(9:31/m) 175/175bpm [1664b/mi] 108cal 6.31/6.95mph
6) 0.34m - 2:50(8:15/m) 175/175bpm [1445b/mi] 32cal 7.27/7.43mph

Red January Day 22. Long run was hard today but I did it. Was fairly happy with my performance.

9:25 9:45 9:19 9:42 9:31 2:50

Pace

41%

37%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:24	2:24	9:35	142 115-156	1362	174 170-176	9/3
0.50	4:49	2:25	9:39	157 156-158	1515	175 172-176	6/3
0.75	7:04	2:16	9:03	159 158-159	1439	177 176-178	6/16
1.00	9:25	2:20	9:21	160 160-161	1495	177 174-180	13/8
1.25	11:55	2:31	10:03	162 161-163	1628	175 174-178	18/8
1.50	14:11	2:16	9:04	164 163-164	1487	179 176-182	21/18
1.75	16:43	2:32	10:07	165 164-166	1670	177 174-182	15/29
2.00	19:09	2:26	9:45	167 166-167	1628	176 174-178	30/23
2.25	21:40	2:31	10:03	168 168-169	1689	175 174-180	21/11
2.50	24:19	2:39	10:34	170 169-171	1797	174 172-176	16/17
2.75	26:16	1:57	7:49	172 171-172	1346	180 174-184	13/29
3.00	28:28	2:12	8:48	173 172-174	1524	181 178-182	19/10
3.25	30:59	2:30	10:02	175 174-175	1755	175 172-178	23/12
3.50	33:21	2:22	9:29	175 175-175	1659	176 172-180	11/16
3.75	35:37	2:16	9:05	175 175-175	1589	178 166-182	14/25
4.00	38:18	2:41 +8	10:45	172 161-175	1848	175 172-182	19/5
4.25	40:36	2:18	9:12	175 175-175	1609	177 172-182	6/16
4.50	42:57	2:21	9:23	175 175-175	1642	180 178-186	7/13
4.75	45:26	2:29	9:55	175 175-175	1736	178 176-180	25/15
5.00	47:49	2:23	9:32	175 175-175	1670	175 172-178	23/17
5.25	49:54	2:05	8:22	175 175-175	1463	183 178-186	36/18
5.34	50:39	45	8:00	175 175-175	1401	185 184-186	3/11

Heart

168/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 290m, Range 51m, Flat prediction 49:47

Elevation Graph

Biggest Climbs (m)	Min/mi
31 20.4%	8:17
20 10.5%	9:56
18 9.9%	10:20
14 13.5%	11:27
13 9.9%	10:52
13 9.5%	11:56
See your biggest climbs

Cadence

177 (186 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	177	5.3	50:30	9:29
Walk	0.0	0	0	0	NAN:00:00
Still	0.0	-	-	1	-
Pause	0.3	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	54.71%	More
800m	4:08	8:19	58.79%	More
1km	5:24	8:42	58.34%	More
Mile	9:02	9:02	58.56%	More
5k	29:06	9:22	63.54%	More
5 miles	47:19	9:28	63.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	61.91
5km	28:27	9:09	65.01
5M	47:07	9:25	64.26
10km	59:19	9:33	64.00
10M	1:38:14	9:49	63.90
Half	2:10:47	9:59	62.81
20M	3:24:48	10:14	63.40
Mara	4:32:40	10:24	63.27

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry