Sun 28th May 2023 at 8:21am by rupert bear

Run > Medium Long Run
  • Time
    2:01:31
  • Miles
    12.02
  • Min/mi
    10:07
  • Pacing
    5%
  • WAVA
    58.05
  • Stride(cm)
    89
  • Cals
    1106
  • Cadence
    179
  • BPM
    114
  • %MHR
    72.1
  • B/mi
    1152
  • Asc(m)
    727
  • Hillscore
    52
  • Surface
    Road

Notes & Comments

Sunday Trails Run
Rhyslyn Car Park to top of Mynydd Penhydd (up behind Afan Argoed Centre)
Split Summary
===
1) 1mi - 10:32(10:32/mi) 92/106bpm [969b/mi] 75cal 5.7/6.66mph
2) 1mi - 14:33(14:33/mi) 94/109bpm [1367b/mi] 97cal 4.12/6.39mph
3) 1mi - 11:12(11:12/mi) 124/140bpm [1389b/mi] 121cal 5.36/6.89mph
4) 1mi - 10:48(10:48/mi) 128/146bpm [1382b/mi] 117cal 5.56/6.68mph
5) 1mi - 10:01(10:01/mi) 118/145bpm [1182b/mi] 91cal 5.99/6.8mph
6) 1mi - 9:36(9:36/mi) 119/143bpm [1142b/mi] 91cal 6.25/7.03mph
7) 1mi - 9:48(9:48/mi) 117/143bpm [1147b/mi] 84cal 6.12/6.87mph
8) 1mi - 8:59(8:59/mi) 132/146bpm [1186b/mi] 102cal 6.68/7.31mph
9) 1mi - 9:06(9:06/mi) 114/146bpm [1037b/mi] 74cal 6.6/7.33mph
10) 1mi - 8:55(8:55/mi) 118/134bpm [1052b/mi] 77cal 6.73/7.39mph
11) 1mi - 10:12(10:12/mi) 117/148bpm [1194b/mi] 84cal 5.88/7.24mph
12) 1mi - 7:42(7:42/mi) 134/142bpm [1032b/mi] 92cal 7.79/8.75mph
13) 0.02mi - 7(7:57/mi) 140/140bpm [1112b/mi] 1cal 7.55/7.89mph
10:32 14:33 11:12 10:48 10:01 9:36 9:48 8:59 9:06 8:55 10:12 7:42 7

Pace

85% 8% 3% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 8:45 8:45 +3:40 17:31 81 42-103 1419 176 170-184 22/11
1.00 14:12 5:26 10:53 100 93-106 1088 177 172-180 28/7
1.50 19:42 5:30 11:01 101 95-109 1113 176 172-180 33/12
2.00 28:46 9:03 +2 18:07 94 65-106 1703 177 174-184 27/30
2.50 34:29 5:43 11:27 123 104-136 1408 178 170-186 16/13
3.00 43:33 9:04 +3:35 18:08 127 84-140 2302 177 166-188 16/25
3.50 49:04 5:31 11:02 139 122-146 1535 179 170-184 50/18
4.00 58:52 9:48 +4:31 19:36 116 80-140 2274 177 170-184 70/27
4.50 1:07:42 8:50 +3:24 17:39 125 80-145 2207 181 176-192 62/12
5.00 1:12:18 4:36 9:12 105 98-114 966 175 172-184 50/30
5.50 1:17:15 4:57 9:54 118 103-141 1167 179 92-186 98/23
6.00 1:24:05 6:50 +2:11 13:40 117 85-143 1599 180 170-192 8/68
6.50 1:28:47 4:42 9:25 105 97-125 988 179 172-188 62/55
7.00 1:36:02 7:15 +2:10 14:30 127 97-143 1841 181 172-186 12/64
7.50 1:40:22 4:21 8:41 129 113-134 1120 184 172-188 60/19
8.00 1:50:10 9:47 +5:09 19:35 132 84-146 2585 186 182-190 27/32
8.50 1:56:38 6:28 +2:02 12:57 113 93-146 1463 177 172-188 43/12
9.00 2:02:10 5:31 +52 11:03 115 95-123 1270 178 172-188 3/79
9.50 2:06:39 4:29 +4 8:59 117 94-125 1051 179 170-188 2/72
10.00 2:15:57 9:18 +4:48 18:35 117 83-134 2175 183 176-188 29/51
10.50 2:22:01 6:04 +51 12:08 106 87-126 1286 181 172-198 31/42
11.00 2:28:51 6:50 +1:51 13:40 126 105-148 1722 183 176-190 35/50
11.50 2:32:45 3:54 7:49 129 122-136 1008 184 176-188 34/36
12.00 2:36:33 3:48 7:35 140 136-142 1062 186 184-190 15/41
12.02 2:36:41 8 8:37 140 140-140 1207 184 182-186 0/0

Heart

114/148max
  • Show Beats/Mile

Elevation

Asc 727m, Range 269m, Flat prediction 1:43:17
Elevation Graph
Biggest Climbs (m) Min/mi
58 8.2% 15:28
54 11.9% 23:40
48 10.1% 11:07
39 21.7% 10:34
37 12.6% 11:11
35 9.5% 19:45
See your biggest climbs

Cadence

179 (198 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.5 179 12 1:59:17 12:52
Walk 0.1 92 0 9 13:47
Still 1.1 - - 2:09 -
Pause 18.3 - - 35:06 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:25 51.62% More
800m 3:43 7:28 60.81% More
1km 4:40 7:31 63.06% More
Mile 7:42 7:42 64.95% More
5k 33:38 10:50 50.72% More
5 miles 58:53 11:47 47.49% More
10k 1:14:21 11:58 47.12% More
10 miles 2:07:43 12:46 45.51% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 58.81
5km 28:34 9:12 59.71
5M 47:32 9:30 58.83
10km 59:59 9:39 58.40
10M 1:39:48 9:59 58.24
Half 2:13:14 10:10 57.40
20M 3:29:32 10:29 57.84
Mara 4:39:43 10:41 57.77
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