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Sun 16th May 2021 at 7:00am by Alun

Run > Long Run

rain

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Time
1:47:20
Miles
13.67
Min/mi
7:51
Pacing
92%
WAVA
66.25
Stride(cm)
136
Cals
1449
Cadence
150
BPM
136
%MHR
78.1
B/mi
1067
Hillscore
31
Surface
Road

Notes & Comments

Early morning long run with Steve and Luke.
Peter's village, riverside path, cycle path to Burham, Rochester Road to Borstal, over the Medway bridge, down to Cuxton, up Pilgrims Road to Upper Halling, down to the Holborough roundabout, over the Peter's bridge and around the Keepers Cottage and Worrall Drive loop to finish.
A bit quicker than planned but very enjoyable nevertheless. 🏃🏃🏃💪

Split Summary
===
1) 0.62m - 5:17(8:30/m) 113/124bpm [960b/mi] 59cal
2) 0.62m - 5:10(8:19/m) 124/129bpm [1032b/mi] 65cal
3) 0.62m - 5:09(8:17/m) 131/142bpm [1086b/mi] 68cal
4) 0.62m - 5:03(8:08/m) 132/142bpm [1074b/mi] 67cal
5) 0.62m - 5:11(8:20/m) 136/148bpm [1134b/mi] 70cal
6) 0.62m - 4:37(7:26/m) 135/148bpm [1004b/mi] 63cal
7) 0.62m - 4:39(7:29/m) 140/147bpm [1048b/mi] 64cal
8) 0.62m - 4:35(7:22/m) 141/149bpm [1040b/mi] 65cal
9) 0.62m - 4:24(7:06/m) 133/141bpm [943b/mi] 58cal
10) 0.62m - 5:03(8:07/m) 139/148bpm [1128b/mi] 71cal
11) 0.62m - 4:53(7:52/m) 142/149bpm [1118b/mi] 68cal
12) 0.62m - 4:39(7:30/m) 134/146bpm [1004b/mi] 59cal
13) 0.62m - 4:48(7:44/m) 140/151bpm [1082b/mi] 69cal
14) 0.62m - 5:04(8:09/m) 141/148bpm [1149b/mi] 69cal
15) 0.62m - 4:48(7:44/m) 141/147bpm [1090b/mi] 65cal
16) 0.62m - 5:10(8:18/m) 141/148bpm [1171b/mi] 69cal
17) 0.62m - 4:53(7:51/m) 141/149bpm [1107b/mi] 69cal
18) 0.62m - 4:37(7:25/m) 134/144bpm [994b/mi] 62cal
19) 0.62m - 4:56(7:56/m) 137/144bpm [1086b/mi] 69cal
20) 0.62m - 4:48(7:43/m) 140/148bpm [1081b/mi] 65cal
21) 0.62m - 4:53(7:52/m) 141/145bpm [1108b/mi] 68cal
22) 0.62m - 4:41(7:32/m) 141/146bpm [1063b/mi] 67cal
23) 0m - 2(6:26/m) 141/141bpm [906b/mi]

5:17 5:10 5:09 5:03 5:11 4:37 4:39 4:35 4:24 5:03 4:53 4:39 4:48 5:04 4:48 5:10 4:53 4:37 4:56 4:48 4:53 4:41 2

Pin Map

0mi in 0

Pace

49%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.19	10:00	10:00	8:24	115 55-129	966	149 144-154	37/68
2.40	20:00	10:00	8:14	131 115-142	1079	150 146-152	85/43
3.67	30:00	10:00	7:54	134 122-148	1058	150 146-156	84/54
5.02	40:00	10:00	7:25	141 129-149	1046	153 148-160	69/79
6.33	50:00	10:00	7:38	136 128-147	1038	152 146-162	55/72
7.65	1:00:00	10:00	7:35	137 127-149	1038	151 148-156	51/68
8.88	1:10:00	10:00	8:06	142 134-150	1151	150 144-154	74/59
10.13	1:20:00	10:00	8:00	141 132-149	1128	149 144-152	45/47
11.44	1:30:00	10:00	7:39	137 127-148	1049	150 146-156	25/62
12.71	1:40:00	10:00	7:52	139 131-148	1093	149 146-154	56/44
13.67	1:47:20	7:20	7:36	141 137-146	1072	150 144-154	27/38

Heart

136/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 79m, Flat prediction 1:46:06

Elevation Graph

Biggest Climbs (m)	Min/mi
27 8.3%	8:31
24 6.7%	7:53
23 8.7%	8:16
22 7.6%	8:51
20 5.0%	7:55
20 6.0%	8:16
See your biggest climbs

Cadence

150 (162 max) Stride Length: 136cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.4	151	9.6	1:14:26	7:46
Walk	30.6	147	4.1	32:54	8:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	49.96%	More
800m	3:28	6:59	58.18%	More
1km	4:24	7:05	59.88%	More
Mile	7:16	7:16	61.53%	More
5k	23:16	7:29	65.40%	More
5 miles	37:47	7:33	65.69%	More
10k	47:30	7:39	65.30%	More
10 miles	1:17:13	7:43	66.46%	More
Half	1:42:26	7:49	66.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	68.04
5km	22:04	7:06	68.95
5M	36:40	7:20	67.69
10km	46:15	7:27	67.07
10M	1:16:52	7:41	66.76
Half	1:42:34	7:50	65.73
20M	2:41:09	8:03	66.30
Mara	3:35:00	8:12	66.26

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