Mon 30th Jan 2023 at 11:41am by nme2no1
Run > General
-
Time
1:40:03
-
Miles
11.07
-
Min/mi
9:02
-
Pacing
42%
-
WAVA
53.24
-
Stride(cm)
107
-
Cals
1438
-
Cadence
167
-
BPM
136
-
%MHR
79.4
-
B/mi
1227
-
Asc(m)
60
-
Hillscore
1
-
Surface
Road
Notes & Comments
2 comments
Nice blue sky, and an inclination to run, so this happened.
I did consider stretching it to a half, but mile 11 reminded me that I was already pushing my luck on distance just yet.
Beautiful out there though. Bit of headwind in mile 9, but otherwise glorious running weather.
Split Summary
===
1) 1m - 8:58(8:58/m) 131/140bpm [1174b/mi] 136cal 6.7/7.22mph
2) 1m - 8:46(8:46/m) 138/141bpm [1210b/mi] 140cal 6.85/7.16mph
3) 1m - 8:47(8:47/m) 137/140bpm [1204b/mi] 138cal 6.83/7.28mph
4) 1m - 8:59(8:59/m) 138/143bpm [1240b/mi] 139cal 6.68/6.87mph
5) 1m - 9:10(9:10/m) 139/151bpm [1273b/mi] 138cal 6.55/6.89mph
6) 1m - 9:08(9:08/m) 132/140bpm [1206b/mi] 120cal 6.57/7.03mph
7) 1m - 8:57(8:57/m) 139/144bpm [1245b/mi] 134cal 6.7/7.28mph
8) 1m - 8:54(8:54/m) 138/145bpm [1228b/mi] 127cal 6.74/6.89mph
9) 1m - 9:15(9:15/m) 140/143bpm [1294b/mi] 136cal 6.49/6.87mph
10) 1m - 9:09(9:09/m) 135/143bpm [1236b/mi] 114cal 6.55/6.99mph
11) 1m - 9:16(9:16/m) 134/139bpm [1242b/mi] 107cal 6.47/6.74mph
12) 0.08m - 44(9:45/m) 137/139bpm [1336b/mi] 9cal 6.15/6.66mph
8:58 8:46 8:47 8:59 9:10 9:08 8:57 8:54 9:15 9:09 9:16 44
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:35 |
4:35 |
9:10 |
122 86-136 |
1118 |
169 158-174 |
7/6 |
1.00 |
8:58 |
4:23 |
8:45 |
137 130-140 |
1199 |
172 168-174 |
6/9 |
1.50 |
13:17 |
4:19 |
8:39 |
138 133-141 |
1193 |
171 168-174 |
6/6 |
2.00 |
17:43 |
4:26 |
8:53 |
137 130-140 |
1217 |
169 166-172 |
7/5 |
2.50 |
22:05 |
4:22 |
8:44 |
137 132-140 |
1196 |
168 166-172 |
5/7 |
3.00 |
26:31 |
4:25 |
8:50 |
137 135-140 |
1211 |
168 164-174 |
5/7 |
3.50 |
30:58 |
4:27 |
8:55 |
139 136-143 |
1239 |
168 166-170 |
8/8 |
4.00 |
35:30 |
4:31 |
9:03 |
137 134-140 |
1240 |
167 164-170 |
7/4 |
4.50 |
40:04 |
4:35 |
9:09 |
143 136-151 |
1309 |
165 162-168 |
23/1 |
5.00 |
48:12 |
8:08 +3:34
|
16:16 |
133 94-151 |
2164 |
167 162-174 |
9/8 |
5.50 |
52:41 |
4:29 |
8:57 |
130 124-132 |
1164 |
168 166-174 |
1/18 |
6.00 |
57:21 |
4:40 |
9:19 |
135 129-140 |
1258 |
166 164-168 |
5/8 |
6.50 |
1:01:49 |
4:28 |
8:56 |
138 136-141 |
1233 |
165 164-168 |
10/1 |
7.00 |
1:06:18 |
4:29 |
8:59 |
139 135-144 |
1248 |
166 164-170 |
10/8 |
7.50 |
1:10:47 |
4:29 |
8:58 |
141 136-145 |
1265 |
167 166-170 |
15/10 |
8.00 |
1:15:12 |
4:25 |
8:49 |
134 127-141 |
1182 |
167 164-170 |
6/23 |
8.50 |
1:19:48 |
4:37 |
9:13 |
138 135-141 |
1273 |
166 162-170 |
8/11 |
9.00 |
1:24:27 |
4:38 |
9:17 |
141 139-143 |
1308 |
165 162-168 |
0/1 |
9.50 |
1:28:54 |
4:27 |
8:54 |
141 136-143 |
1255 |
167 164-170 |
3/2 |
10.00 |
1:36:51 |
7:57 +3:14
|
15:54 |
129 98-142 |
2051 |
165 158-170 |
7/7 |
10.50 |
1:41:33 |
4:43 |
9:25 |
133 127-135 |
1253 |
164 162-166 |
5/6 |
11.00 |
1:46:08 |
4:34 |
9:08 |
136 133-139 |
1243 |
164 164-166 |
8/7 |
11.07 |
1:46:52 |
44 |
9:53 |
137 136-138 |
1355 |
164 162-168 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.0 |
166 |
11.1 |
1:40:02 |
9:39 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.0 |
- |
- |
2 |
- |
Pause |
6.0 |
- |
- |
6:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
38.70% |
More |
800m |
4:17 |
8:36 |
44.16% |
More |
1km |
5:22 |
8:38 |
45.87% |
More |
Mile |
8:41 |
8:41 |
48.28% |
More |
5k |
27:19 |
8:48 |
52.22% |
More |
5 miles |
48:05 |
9:37 |
48.27% |
More |
10k |
59:07 |
9:31 |
49.01% |
More |
10 miles |
1:36:49 |
9:41 |
49.45% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:13 |
7:13 |
58.12 |
5km |
24:55 |
8:01 |
57.26 |
5M |
41:57 |
8:23 |
55.33 |
10km |
53:12 |
8:34 |
54.47 |
10M |
1:29:31 |
8:57 |
53.48 |
Half |
2:00:17 |
9:11 |
52.24 |
20M |
3:11:04 |
9:33 |
52.11 |
Mara |
4:16:44 |
9:48 |
51.71 |
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Terrific to see the distance increasing steadily. A good pace with a low HR, nice one.
Thanks FF. Couple of stops along the way, but I’m pleased with it overall.