Mon 6th Feb 2023 at 10:22am by iceblue

Run > Long Run

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Time
1:46:15
Miles
11.85
Min/mi
8:58
Pacing
90%
WAVA
62.36
Stride(cm)
97
Cals
816
Watts
159
Cadence
185
BPM
143
%MHR
83.5
B/mi
1281
Asc(m)
190
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:25(9:26/m) 145/160bpm [1367b/mi] 70cal 155/W 6.37/7.12mph
2) 1m - 9:00(9:00/m) 145/162bpm [1306b/mi] 69cal 155/W 6.66/7.15mph
3) 1m - 9:03(9:03/m) 143/157bpm [1295b/mi] 68cal 155/W 6.62/7.85mph
4) 1m - 9:15(9:15/m) 136/147bpm [1257b/mi] 68cal 155/W 6.48/7.04mph
5) 1m - 9:21(9:21/m) 143/162bpm [1337b/mi] 67cal 164/W 6.41/6.86mph
6) 1m - 9:00(9:00/m) 144/161bpm [1296b/mi] 68cal 159/W 6.66/7.85mph
7) 1m - 8:32(8:32/m) 142/155bpm [1211b/mi] 71cal 157/W 7.04/7.91mph
8) 1m - 8:47(8:47/m) 141/151bpm [1239b/mi] 69cal 158/W 6.82/7.17mph
9) 1m - 8:51(8:51/m) 141/151bpm [1248b/mi] 69cal 156/W 6.78/7.17mph
10) 1m - 8:55(8:55/m) 142/153bpm [1265b/mi] 69cal 158/W 6.74/7.12mph
11) 1m - 8:45(8:45/m) 146/157bpm [1277b/mi] 69cal 165/W 6.86/7.01mph
12) 0.85m - 7:20(8:36/m) 147/158bpm [1264b/mi] 59cal 169/W 6.99/7.31mph

Legs felt ok after XC yesterday.

9:25 9:00 9:03 9:15 9:21 9:00 8:32 8:47 8:51 8:55 8:45 7:20

Pin Map

0mi in 0

Pace

63%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.50	5:00	5:00 +23	10:00	144 110-160	1440	189 96-202	152 62-196	45/11
1.00	9:54	4:54 +10	9:48	147 139-157	1440	187 94-194	171 67-274	23/6
1.50	14:21	4:27	8:54	143 129-160	1273	187 184-190	149 124-191	5/16
2.00	18:54	4:34	9:07	148 134-162	1349	191 182-200	161 124-205	11/7
2.50	23:27	4:33 +6	9:06	142 132-157	1292	186 180-196	155 91-192	5/17
3.00	28:03	4:35	9:10	143 132-156	1312	185 180-192	157 123-228	11/9
3.50	32:41	4:38	9:16	136 124-142	1261	183 182-186	155 114-209	8/9
4.00	37:31	4:50 +15	9:41	135 118-147	1307	183 98-196	158 71-223	12/7
4.50	42:10	4:39	9:18	140 129-148	1303	184 180-188	160 134-205	10/1
5.00	46:52	4:42	9:24	146 128-162	1373	183 178-188	168 136-219	29/0
5.50	51:28	4:35	9:11	141 130-149	1294	182 178-188	158 102-227	9/15
6.00	56:03	4:35 +10	9:10	147 136-161	1349	183 96-194	161 75-202	18/10
6.50	1:00:46	4:44 +35	9:27	141 127-155	1333	186 136-196	153 67-186	5/34
7.00	1:05:07	4:21	8:42	144 136-149	1253	185 182-192	161 137-191	3/12
7.50	1:09:32	4:24	8:48	144 136-151	1268	184 180-190	158 122-206	6/10
8.00	1:13:55	4:23	8:46	138 124-146	1211	184 180-188	157 120-231	7/11
8.50	1:18:17	4:23	8:45	139 132-148	1217	184 180-188	159 122-210	12/13
9.00	1:22:46	4:28	8:56	142 133-151	1270	184 180-192	153 94-193	4/15
9.50	1:27:22	4:36	9:13	139 130-145	1280	183 178-186	153 112-222	8/4
10.00	1:31:40	4:18	8:37	145 129-153	1248	186 182-188	162 114-189	2/9
10.50	1:36:02	4:22	8:44	145 138-152	1266	185 180-190	164 157-208	6/2
11.00	1:40:25	4:23	8:46	146 138-157	1279	185 182-188	164 124-198	9/7
11.50	1:44:46	4:21	8:41	146 135-158	1268	185 178-190	167 123-229	15/5
11.85	1:47:47	3:01	8:32	149 142-157	1271	187 182-190	171 148-211	6/3

Heart

143/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 190m, Range 80m, Flat prediction 1:45:28

Elevation Graph

Biggest Climbs (m)	Min/mi
40 2.6%	9:23
27 4.0%	10:01
13 2.7%	8:28
See your biggest climbs

Power

159W (274 max)

Power Graph

Power Bands

Cadence

185 (202 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	185	11.8	1:46:09	9:02
Walk	0.7	118	0	45	37:20
Still	0.2	-	-	13	-
Pause	0.6	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	48.03%	More
800m	4:09	8:21	51.05%	More
1km	5:13	8:24	52.86%	More
Mile	8:33	8:33	55.19%	More
5k	27:14	8:46	60.55%	More
5 miles	43:51	8:46	61.36%	More
10k	55:00	8:51	61.25%	More
10 miles	1:30:09	9:01	61.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	61.01
5km	25:42	8:16	64.15
5M	42:34	8:31	63.21
10km	53:36	8:38	62.84
10M	1:28:45	8:53	62.53
Half	1:58:10	9:01	61.34
20M	3:05:03	9:15	61.62
Mara	4:06:22	9:24	61.29

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