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Tue 30th Jul 2024 at 7:03am by Funky Chicken

Run > Medium Long Run
  • Time
    1:20:01
  • Miles
    10.06
  • Min/mi
    7:57
  • Pacing
    90.6%
  • WAVA
    59.73
  • Stride(cm)
    132
  • Cals
    1073
  • Cadence
    153
  • BPM
    143
  • %MHR
    83.9
  • B/mi
    1141
  • Asc(m)
    129
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Medium long run inc. 9x 1km reps, c.7:30-8:00/m pace.

Wasn't sure about right knee beforehand as a bit achy yesterday but massaging muscles around it may have helped. Just a couple of faint grumbles during, but nothing to make me too concerned. Stretched and did 10 x3 clamshells on each leg afterwards.

1) 1mi - 9:19(9:19/mi) 118/128bpm [1099b/mi] 107cal 6.44/6.87mph
2) 0.63mi - 5:41(9:03/mi) 128/131bpm [1159b/mi] 70cal 6.62/7.18mph

3) 0.62mi - 4:45(7:39/mi) 139/145bpm [1063b/mi] 64cal 7.85/8.08mph
4) 0.17mi - 1:30(8:41/mi) 138/143bpm [1197b/mi] 19cal 6.91/7.91mph

5) 0.62mi - 4:41(7:32/mi) 141/145bpm [1062b/mi] 63cal 7.97/8.29mph
6) 0.17mi - 1:30(8:52/mi) 141/143bpm [1251b/mi] 19cal 6.76/7.99mph

7) 0.62mi - 4:41(7:32/mi) 143/146bpm [1077b/mi] 64cal 7.97/8.12mph
8) 0.17mi - 1:30(8:38/mi) 142/146bpm [1227b/mi] 19cal 6.94/7.91mph

9) 0.62mi - 4:38(7:28/mi) 147/151bpm [1097b/mi] 65cal 8.04/8.29mph
10) 0.17mi - 1:30(8:37/mi) 144/152bpm [1240b/mi] 19cal 6.97/7.74mph

11) 0.62mi - 4:36(7:25/mi) 150/157bpm [1112b/mi] 65cal 8.09/8.22mph
12) 0.17mi - 1:30(8:35/mi) 147/150bpm [1263b/mi] 19cal 6.98/7.45mph

13) 0.62mi - 4:36(7:24/mi) 151/156bpm [1117b/mi] 65cal 8.11/8.39mph
14) 0.17mi - 1:30(8:46/mi) 148/154bpm [1298b/mi] 20cal 6.84/7.83mph

15) 0.62mi - 4:35(7:23/mi) 152/156bpm [1123b/mi] 66cal 8.12/9mph
16) 0.18mi - 1:30(8:29/mi) 148/151bpm [1256b/mi] 19cal 7.07/7.85mph

17) 0.62mi - 4:37(7:25/mi) 152/156bpm [1128b/mi] 65cal 8.08/8.27mph
18) 0.19mi - 1:30(8:02/mi) 153/156bpm [1230b/mi] 20cal 7.46/8.08mph

19) 0.62mi - 4:21(6:59/mi) 158/164bpm [1104b/mi] 65cal 8.58/9.04mph
20) 0.17mi - 1:30(8:43/mi) 157/162bpm [1369b/mi] 21cal 6.88/8.14mph

21) 1mi - 7:59(7:59/mi) 151/157bpm [1206b/mi] 110cal 7.51/8.06mph
22) 0.26mi - 2:01(7:41/mi) 156/160bpm [1198b/mi] 29cal 7.81/8.25mph
23) 0mi - 1(4:23/mi) 154/154bpm [675b/mi] 13.68/7.56mph
9:19 5:41 4:45 1:30 4:41 1:30 4:41 1:30 4:38 1:30 4:36 1:30 4:36 1:30 4:35 1:30 4:37 1:30 4:21 1:30 7:59 2:01 1

Pace

1% 9% 27% 61% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.24 11:30 11:30 9:16 119 75-131 1102 152 92-166 17/30
2.49 21:42 10:11 8:12 135 123-145 1107 153 144-162 10/13
3.73 31:20 9:38 7:45 142 137-145 1101 154 148-160 15/15
4.97 40:58 9:38 7:45 146 139-152 1132 153 146-158 13/13
6.21 50:25 9:26 7:36 150 143-156 1139 152 144-158 14/16
7.46 1:00:02 9:37 7:44 150 145-156 1161 152 142-158 14/13
8.70 1:09:12 9:10 7:23 156 148-163 1152 155 146-166 14/9
9.94 1:19:09 9:56 8:00 152 146-159 1215 155 148-162 28/19
10.06 1:20:02 53 7:49 156 154-159 1218 156 154-160 3/1

Heart

143/163max
  • Show Beats/Mile

Elevation

Asc 129m, Range 21m, Flat prediction 1:19:57
Elevation Graph
Biggest Climbs (m) Min/mi
13 3.6% 8:15
See your biggest climbs

Cadence

153 (166 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.3 154 8.7 1:08:15 7:49
Walk 14.7 146 1.3 11:47 8:52

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:46 48.05% More
800m 3:28 6:58 54.47% More
1km 4:21 7:01 57.00% More
Mile 7:16 7:16 58.74% More
5k 23:23 7:32 61.00% More
5 miles 38:02 7:36 61.06% More
10k 47:24 7:38 61.12% More
10 miles 1:19:22 7:56 59.88% More

Predictions

Dist Time Per Mile WAVA
1M 6:10 6:10 69.18
5km 21:43 6:59 65.68
5M 36:50 7:22 63.05
10km 46:52 7:33 61.83
10M 1:19:29 7:57 59.80
Half 1:47:16 8:11 58.44
20M 2:51:34 8:35 57.09
Mara 3:51:32 8:50 56.51
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