Sun 29th Jan 2023 at 7:38am by Dillthedog

Run > Progressive
  • Time
    1:54:58
  • Miles
    13.15
  • Min/mi
    8:45
  • Pacing
    88%
  • WAVA
    59.87
  • Stride(cm)
    98
  • Cals
    1397
  • Cadence
    187
  • BPM
    137
  • %MHR
    81.1
  • B/mi
    1198
  • Asc(m)
    114
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

2 z1
3 z2
5 z3
4 z4
Zone 4 close to 8 min miles, last progressive run before Bideford. Felt hard work at z2 and didn’t think I was going to be able to pick up to z3 or 4.

Split Summary
===
1) 1m - 9:25(9:25/m) 115/124bpm [1083b/mi] 103cal
2) 1m - 9:14(9:14/m) 122/127bpm [1127b/mi] 105cal
3) 1m - 8:44(8:44/m) 130/139bpm [1136b/mi] 106cal
4) 1m - 9:24(9:24/m) 136/145bpm [1279b/mi] 112cal
5) 1m - 8:28(8:28/m) 134/139bpm [1136b/mi] 104cal
6) 1m - 8:08(8:08/m) 138/143bpm [1122b/mi] 103cal
7) 1m - 8:50(8:50/m) 140/145bpm [1237b/mi] 112cal
8) 1m - 9:23(9:23/m) 138/143bpm [1296b/mi] 108cal
9) 1m - 8:54(8:54/m) 141/144bpm [1255b/mi] 104cal
10) 1m - 9:01(9:01/m) 139/145bpm [1254b/mi] 99cal
11) 1m - 7:53(7:53/m) 147/154bpm [1158b/mi] 105cal
12) 1m - 8:03(8:03/m) 152/155bpm [1223b/mi] 110cal
13) 1m - 8:04(8:04/m) 154/157bpm [1241b/mi] 111cal
14) 0.15m - 1:26(9:32/m) 141/152bpm [1345b/mi] 15cal
9:25 9:14 8:44 9:24 8:28 8:08 8:50 9:23 8:54 9:01 7:53 8:03 8:04 1:26
Pin Map
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0mi in 0

Pace

7% 22% 29% 36% 5% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:45 4:45 9:30 110 66-124 1044 180 98-184 3/3
1.00 9:24 4:39 9:18 120 114-124 1116 186 182-188 2/2
1.50 14:04 4:40 9:19 122 119-125 1137 187 184-190 4/2
2.00 18:38 4:35 9:10 123 119-127 1127 188 184-190 3/3
2.50 22:59 4:20 8:41 129 124-132 1119 189 182-192 6/3
3.00 27:23 4:24 8:48 132 126-139 1161 187 180-190 7/5
3.50 32:30 5:08 10:15 139 128-145 1426 184 176-188 35/2
4.00 36:47 4:17 8:33 132 128-135 1129 185 182-188 30/27
4.50 40:59 4:12 8:24 134 130-137 1125 188 184-192 5/10
5.00 45:15 4:17 8:33 135 132-139 1155 188 186-190 8/16
5.50 49:22 4:07 8:14 137 132-143 1128 187 178-190 7/13
6.00 53:23 4:01 8:01 140 137-143 1123 188 178-192 3/13
6.50 57:46 4:23 8:46 140 135-144 1227 185 176-190 11/11
7.00 1:02:13 4:27 8:55 140 137-145 1248 186 168-192 11/6
7.50 1:07:01 4:48 9:36 138 133-142 1324 185 174-190 13/4
8.00 1:11:37 4:36 9:11 139 136-143 1277 187 184-190 13/8
8.50 1:16:02 4:25 8:50 141 136-143 1245 188 186-192 12/7
9.00 1:20:38 4:36 +7 9:12 141 134-144 1298 188 184-212 12/5
9.50 1:25:30 4:52 9:45 142 138-145 1383 188 184-190 30/31
10.00 1:29:39 4:09 8:18 135 124-141 1120 185 174-190 2/35
10.50 1:33:36 3:57 7:53 144 134-151 1136 189 182-192 6/8
11.00 1:37:32 3:56 7:52 150 146-154 1181 192 188-194 3/7
11.50 1:41:33 4:01 8:02 152 150-154 1222 191 188-194 3/2
12.00 1:45:34 4:02 8:03 152 149-155 1224 191 188-194 2/4
12.50 1:49:33 3:59 7:58 154 147-157 1227 192 188-194 2/2
13.00 1:53:38 4:05 8:09 153 148-157 1247 190 186-192 4/5
13.15 1:55:33 1:55 +28 12:49 141 127-152 1807 181 130-190 2/2

Heart

137/157max
  • Show Beats/Mile

Elevation

Asc 114m, Range 74m, Flat prediction 1:53:51
Elevation Graph
Biggest Climbs (m) Min/mi
67 5.8% 9:46
32 4.9% 8:55
10 2.7% 9:40
See your biggest climbs

Cadence

187 (212 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.4 187 13.1 1:54:54 8:46
Walk 0.5 114 0 32 22:15
Pause 0.1 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:39 45.13% More
800m 3:51 7:45 52.88% More
1km 4:50 7:47 54.83% More
Mile 7:50 7:50 57.55% More
5k 24:45 7:58 61.99% More
5 miles 42:00 8:24 59.62% More
10k 53:25 8:36 58.59% More

Predictions

Dist Time Per Mile WAVA
1M 7:15 7:15 62.13
5km 24:28 7:53 62.70
5M 40:46 8:09 61.41
10km 51:28 8:17 60.81
10M 1:25:43 8:34 60.42
Half 1:54:30 8:44 59.42
20M 3:00:14 9:01 59.82
Mara 4:00:46 9:11 59.71
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