Sat 27th Apr 2024 at 7:45am by MrMo
Run > Medium Long Run
-
Time
2:22:51
-
Miles
15.00
-
Min/mi
9:31
-
Pacing
40.9%
-
WAVA
52.57
-
Stride(cm)
99
-
Cals
1691
-
Cadence
171
-
BPM
163
-
%MHR
84.3
-
B/mi
1549
-
Asc(m)
217
-
Hillscore
20
-
Surface
Road
Notes & Comments
This run pretty much summarises my running at the moment. I started out pretty rough with a hangover and plodded through the first 4 miles until I hit the bogs at Roehampton Gate. After that I livened up a bit but still wasn't flowing. And the late on I was unpredictable and running really well.
1) 1mi - 9:56(9:56/mi) 129/145bpm [1280b/mi] 113cal
2) 1mi - 9:44(9:44/mi) 144/152bpm [1401b/mi] 112cal
3) 1mi - 9:34(9:34/mi) 144/153bpm [1377b/mi] 103cal
4) 1mi - 9:47(9:47/mi) 150/159bpm [1468b/mi] 112cal
5) 1mi - 9:57(9:57/mi) 157/177bpm [1561b/mi] 116cal
6) 1mi - 9:53(9:53/mi) 170/179bpm [1680b/mi] 118cal
7) 1mi - 9:48(9:48/mi) 172/176bpm [1686b/mi] 118cal
8) 1mi - 9:25(9:25/mi) 173/182bpm [1630b/mi] 114cal
9) 1mi - 9:49(9:49/mi) 172/182bpm [1689b/mi] 120cal
10) 1mi - 9:20(9:20/mi) 171/176bpm [1596b/mi] 112cal
11) 1mi - 9:09(9:09/mi) 174/181bpm [1593b/mi] 115cal
12) 1mi - 9:46(9:46/mi) 172/181bpm [1681b/mi] 122cal
13) 1mi - 9:04(9:04/mi) 171/181bpm [1551b/mi] 105cal
14) 1mi - 8:40(8:40/mi) 174/180bpm [1508b/mi] 105cal
15) 1mi - 8:57(8:57/mi) 175/183bpm [1566b/mi] 106cal
16) 0mi - 2(7:20/mi) 179/179bpm [1313b/mi]
9:56 9:44 9:34 9:47 9:57 9:53 9:48 9:25 9:49 9:20 9:09 9:46 9:04 8:40 8:57 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:03 |
5:03 |
10:06 |
118 75-135 |
1191 |
172 168-176 |
14/0 |
1.00 |
9:56 |
4:53 |
9:46 |
136 127-144 |
1328 |
173 170-180 |
14/1 |
1.50 |
14:52 |
4:56 |
9:51 |
146 142-149 |
1439 |
172 170-176 |
8/1 |
2.00 |
19:40 |
4:48 |
9:36 |
143 138-151 |
1373 |
172 170-178 |
6/6 |
2.50 |
24:25 |
4:45 |
9:31 |
143 136-153 |
1360 |
172 168-176 |
0/29 |
3.00 |
29:13 |
4:48 |
9:36 |
146 141-150 |
1403 |
173 170-178 |
4/15 |
3.50 |
34:06 |
4:53 |
9:46 |
151 147-157 |
1475 |
171 168-176 |
5/5 |
4.00 |
39:00 |
4:54 |
9:48 |
149 145-154 |
1460 |
172 168-176 |
5/7 |
4.50 |
49:48 |
10:47 +5:52
|
21:35 |
147 109-165 |
3172 |
171 162-176 |
12/12 |
5.00 |
54:48 |
5:01 |
10:01 |
165 152-177 |
1653 |
172 170-174 |
14/2 |
5.50 |
59:42 |
4:54 |
9:48 |
167 159-178 |
1635 |
171 170-174 |
8/1 |
6.00 |
1:04:41 |
4:59 |
9:58 |
173 162-178 |
1724 |
171 168-174 |
14/8 |
6.50 |
1:09:42 |
5:01 |
10:02 |
171 165-175 |
1716 |
170 166-176 |
19/2 |
7.00 |
1:14:29 |
4:47 |
9:34 |
172 167-176 |
1646 |
171 168-174 |
6/10 |
7.50 |
1:19:17 |
4:48 |
9:35 |
171 163-176 |
1640 |
171 166-174 |
1/19 |
8.00 |
1:23:55 |
4:38 |
9:15 |
175 171-182 |
1620 |
172 168-176 |
1/23 |
8.50 |
1:28:49 |
4:55 |
9:49 |
171 164-180 |
1680 |
170 168-174 |
14/2 |
9.00 |
1:33:44 |
4:54 |
9:49 |
173 161-180 |
1698 |
169 164-176 |
33/0 |
9.50 |
1:38:25 |
4:41 |
9:22 |
170 165-174 |
1592 |
171 166-174 |
3/3 |
10.00 |
1:43:04 |
4:39 |
9:18 |
173 167-176 |
1609 |
171 162-178 |
2/25 |
10.50 |
1:47:36 |
4:32 |
9:04 |
173 168-178 |
1567 |
173 170-176 |
1/18 |
11.00 |
1:52:13 |
4:37 |
9:15 |
174 171-181 |
1609 |
170 166-176 |
11/7 |
11.50 |
1:57:07 |
4:54 |
9:48 |
172 166-179 |
1686 |
168 166-174 |
20/1 |
12.00 |
2:01:59 |
4:52 |
9:45 |
171 168-174 |
1667 |
169 166-174 |
21/2 |
12.50 |
2:06:42 |
4:43 |
9:26 |
170 164-174 |
1604 |
171 166-176 |
3/14 |
13.00 |
2:11:04 |
4:21 |
8:43 |
172 165-180 |
1499 |
173 168-178 |
0/19 |
13.50 |
2:15:21 |
4:18 |
8:35 |
174 169-180 |
1494 |
172 168-178 |
0/17 |
14.00 |
2:19:44 |
4:22 |
8:45 |
174 170-179 |
1522 |
173 168-178 |
5/10 |
14.50 |
2:24:13 |
4:30 |
8:59 |
175 169-180 |
1573 |
172 168-176 |
5/6 |
15.00 |
2:28:41 |
4:27 |
8:54 |
176 168-182 |
1568 |
173 170-176 |
7/2 |
15.00 |
2:28:43 |
2 |
9:38 |
179 179-179 |
1724 |
172 172-172 |
0/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
48 2.6% |
9:41
|
40 1.7% |
9:54
|
34 2.5% |
9:44
|
28 1.4% |
9:55
|
17 2.2% |
9:57
|
14 2.5% |
10:01
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.2 |
171 |
15 |
2:22:51 |
9:55 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Pause |
3.8 |
- |
- |
5:52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:29 |
39.15% |
More |
800m |
4:16 |
8:34 |
45.49% |
More |
1km |
5:21 |
8:36 |
47.24% |
More |
Mile |
8:37 |
8:37 |
49.79% |
More |
5k |
27:43 |
8:55 |
52.70% |
More |
5 miles |
45:36 |
9:07 |
52.18% |
More |
10k |
57:10 |
9:12 |
51.98% |
More |
10 miles |
1:33:52 |
9:23 |
52.31% |
More |
Half |
2:09:57 |
9:55 |
50.00% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:40 |
7:40 |
55.99 |
5km |
26:05 |
8:24 |
56.01 |
5M |
43:37 |
8:43 |
54.54 |
10km |
55:09 |
8:53 |
53.87 |
10M |
1:32:12 |
9:13 |
53.26 |
Half |
2:03:25 |
9:25 |
52.25 |
20M |
3:14:54 |
9:45 |
52.43 |
Mara |
4:20:54 |
9:57 |
52.22 |
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