Sun 10th Sep 2017 at 6:00am by larkim

Run > Long Run
  • Time
    2:47:37
  • Miles
    20.16
  • Min/mi
    8:19
  • Pacing
    93%
  • WAVA
    58.91
  • Stride(cm)
    103
  • Cals
    1363
  • Cadence
    187
  • BPM
    135
  • %MHR
    73.9
  • B/mi
    1125
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Chose to run out 10m at 8:30 pace and then decided at half way to run back to sub 140 pace. Last mile was the only one where I couldn't quite keep the pace and heart rate in line but it was getting breezy. Plus it was mile 20!

Muddy and puddles so sometimes difficult to keep steady rhythm.

Last 20 of the plan I think.

Split Summary
===
1) 1m - 8:48(8:48/m) 151/182bpm 110cal 6.81/7.41mph
2) 1m - 8:16(8:16/m) 127/132bpm 71cal 7.26/7.66mph
3) 1m - 8:19(8:19/m) 125/128bpm 62cal 7.21/7.62mph
4) 1m - 8:23(8:23/m) 128/133bpm 64cal 7.16/7.56mph
5) 1m - 8:27(8:27/m) 128/136bpm 61cal 7.09/7.85mph
6) 1m - 8:28(8:28/m) 128/131bpm 59cal 7.08/8.39mph
7) 1m - 8:48(8:48/m) 128/134bpm 60cal 6.82/8.58mph
8) 1m - 8:28(8:28/m) 131/133bpm 62cal 7.09/7.6mph
9) 1m - 8:23(8:23/m) 131/133bpm 59cal 7.16/7.51mph
10) 1m - 8:17(8:17/m) 132/134bpm 59cal 7.24/11.42mph
11) 1m - 8:01(8:01/m) 137/140bpm 72cal 7.49/8.45mph
12) 1m - 7:59(7:59/m) 139/143bpm 77cal 7.51/8.08mph
13) 1m - 7:55(7:55/m) 140/142bpm 75cal 7.58/9.81mph
14) 1m - 8:12(8:12/m) 140/143bpm 75cal 7.31/7.56mph
15) 1m - 8:08(8:08/m) 139/141bpm 70cal 7.37/7.58mph
16) 1m - 8:15(8:15/m) 140/142bpm 71cal 7.28/7.64mph
17) 1m - 8:06(8:06/m) 140/141bpm 65cal 7.41/7.76mph
18) 1m - 8:14(8:14/m) 140/143bpm 62cal 7.29/7.6mph
19) 1m - 8:18(8:18/m) 140/142bpm 61cal 7.23/7.53mph
20) 1m - 8:33(8:33/m) 141/143bpm 59cal 7.01/7.28mph
21) 0.16m - 1:17(8:02/m) 142/143bpm 9cal 7.46/7.56mph
8:48 8:16 8:19 8:23 8:27 8:28 8:48 8:28 8:23 8:17 8:01 7:59 7:55 8:12 8:08 8:15 8:06 8:14 8:18 8:33 1:17
Pin Map
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Pace

1% 65% 34%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.15 10:00 10:00 8:40 146 82-182 1266 182 136-194 8/8
2.37 20:00 10:00 8:15 127 123-131 1048 186 182-188 14/14
3.56 30:00 10:00 8:23 126 122-130 1056 185 182-190 9/13
4.74 40:00 10:00 8:27 128 126-136 1081 185 178-190 19/17
5.92 50:00 10:00 8:28 128 125-130 1085 185 182-188 10/11
7.05 1:00:00 10:00 8:51 128 112-133 1132 186 182-194 9/5
8.24 1:10:00 10:00 8:25 131 128-133 1102 186 184-190 9/10
9.44 1:20:00 10:00 8:22 131 129-134 1096 187 184-190 7/11
10.67 1:30:00 10:00 8:06 134 130-139 1085 188 184-190 12/11
11.93 1:40:00 10:00 7:56 139 136-143 1103 189 186-192 12/8
13.19 1:50:00 10:00 7:59 140 137-143 1118 189 186-196 10/10
14.41 2:00:00 10:00 8:11 139 137-142 1137 188 186-196 6/10
15.63 2:10:00 10:00 8:11 140 138-141 1146 189 186-192 11/9
16.85 2:20:00 10:00 8:12 140 137-142 1148 189 186-192 19/19
18.07 2:30:00 10:00 8:12 140 137-143 1148 189 186-192 11/9
19.27 2:40:00 10:00 8:17 141 139-143 1169 189 184-192 13/13
20.16 2:47:36 7:36 8:35 141 139-143 1211 188 174-192 7/9

Heart

135/182max
  • Show Beats/Mile

Elevation

Asc 42m, Range 17m, Flat prediction 2:47:36
Elevation Graph
Biggest Climbs (m) Min/mi
14 4.1% 8:28
12 1.4% 8:17
See your biggest climbs

Cadence

187 (196 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 187 20.2 2:47:18 8:18
Walk 0.0 136 0 0 NAN:00:00
Still 0.2 - - 18 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:43 41.54% More
800m 3:53 7:48 47.86% More
1km 4:52 7:50 49.74% More
Mile 7:52 7:52 52.51% More
5k 24:44 7:58 56.82% More
5 miles 40:11 8:02 56.85% More
10k 50:09 8:04 56.85% More
10 miles 1:21:22 8:08 57.86% More
Half 1:47:33 8:13 57.90% More
20 miles 2:46:13 8:19 58.90% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 64.05
5km 22:04 7:06 63.67
5M 36:58 7:24 61.79
10km 46:47 7:32 60.93
10M 1:18:22 7:50 60.07
Half 1:45:02 8:01 58.83
20M 2:46:10 8:19 58.92
Mara 3:42:42 8:30 58.62
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