Wed 24th Apr 2024 at 10:26am by northernslowcoach

Run > Long Run

Follow User
0 👍

Time
1:14:06
Miles
6.04
Min/mi
12:16
Pacing
90.2%
WAVA
45.68
Stride(cm)
79
Cals
679
Watts
241
Cadence
166
BPM
137
%MHR
80.3
B/mi
1685
Asc(m)
91
Hillscore
4
Surface
Road

Notes & Comments

6 comments

First ‘long’ run of the Plan!

1) 1mi - 11:17(11:17/mi) 126/151bpm [1422b/mi] 105cal 233/343W
2) 1mi - 11:40(11:40/mi) 136/150bpm [1587b/mi] 112cal 237/295W
3) 1mi - 12:19(12:19/mi) 139/150bpm [1712b/mi] 115cal 226/351W
4) 1mi - 12:34(12:34/mi) 137/150bpm [1721b/mi] 109cal 224/361W
5) 1mi - 12:42(12:42/mi) 139/154bpm [1764b/mi] 113cal 218/347W
6) 1mi - 12:52(12:52/mi) 145/157bpm [1867b/mi] 119cal 241/332W
7) 0.04mi - 42(17:06/mi) 147/150bpm [2514b/mi] 6cal 242/320W

11:17 11:40 12:19 12:34 12:42 12:52 42

	Diogenes Top Notch
	3M Nicely done!
	Mandymoo Nicely done
	Autumnleaves Excellent!
	.B. Well done 👍
	Rosehip well done

Pin Map

0mi in 0

Pace

25%

28%

30%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.25	2:44	2:44	10:54	115 74-128	1254	167 132-174	258 214-343	3/6
0.50	5:30	2:46	11:05	123 119-126	1363	167 138-174	241 198-285	0/20
0.75	8:29	2:59	11:57	131 114-151	1565	166 124-176	263 80-321	4/6
1.00	11:16	2:47	11:09	132 128-139	1472	167 132-176	244 204-274	2/10
1.25	14:13	2:57	11:48	130 117-142	1534	163 136-176	236 81-274	1/10
1.50	17:10	2:57	11:48	137 118-147	1617	169 132-176	249 210-284	4/5
1.75	20:13	3:03	12:12	135 126-143	1646	165 134-178	239 192-266	2/4
2.00	22:56	2:43	10:53	143 128-150	1555	175 168-178	264 231-295	4/5
2.25	26:02	3:05	12:22	138 129-150	1706	163 132-176	231 74-299	4/4
2.50	29:05	3:03	12:14	138 131-146	1688	174 134-176	261 188-304	7/9
2.75	32:15	3:10	12:38	139 126-149	1756	164 130-178	234 68-351	9/1
3.00	35:16	3:01	12:03	141 134-149	1700	169 132-180	238 68-275	4/6
3.25	38:19	3:04	12:14	136 127-150	1665	166 134-178	232 156-273	5/9
3.50	41:35	3:16	13:06	137 126-149	1794	167 132-176	238 108-361	7/6
3.75	44:42	3:06	12:25	137 130-147	1702	162 132-176	218 71-261	5/4
4.00	47:49	3:08	12:30	137 130-150	1713	164 100-176	228 74-305	3/8
4.25	50:53	3:03	12:13	133 122-145	1625	169 130-176	235 173-285	6/5
4.50	54:09	3:16	13:06	139 132-152	1820	163 122-176	241 161-346	8/8
4.75	57:11	3:02	12:09	141 128-149	1714	169 134-176	247 129-347	4/8
5.00	1:00:31	3:19	13:18	144 133-154	1914	165 126-176	237 68-323	8/2
5.25	1:03:37	3:06	12:25	141 131-145	1752	168 122-178	226 168-259	5/1
5.50	1:06:55	3:18	13:12	147 134-156	1940	162 120-178	247 175-307	12/1
5.75	1:10:03	3:08	12:33	146 132-156	1832	165 130-178	237 170-295	7/4
6.00	1:13:23	3:19	13:18	146 131-157	1941	168 126-176	259 74-332	14/6
6.04	1:14:06	43	17:31	147 143-150	2576	141 96-176	242 169-320	3/0

Heart

137/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 58m, Flat prediction 1:13:27

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.2%	12:57
13 5.2%	13:44
12 1.9%	12:16
See your biggest climbs

Power

241W (361 max)

Power Graph

Power Bands

Cadence

166 (180 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.1	173	5.2	1:00:51	11:47
Walk	17.5	133	0.9	13:00	14:49
Still	0.3	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:38	37.70%	More
800m	5:28	10:59	40.29%	More
1km	6:55	11:08	41.43%	More
Mile	11:16	11:16	43.30%	More
5k	36:34	11:46	46.60%	More
5 miles	1:00:30	12:06	46.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:15	10:15	47.59
5km	35:40	11:29	47.78
5M	1:00:12	12:02	46.24
10km	1:16:27	12:18	45.60
10M	2:09:02	12:54	44.56
Half	2:53:39	13:15	43.26
20M	4:36:34	13:50	42.80
Mara	6:12:14	14:12	42.14

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry