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

Pace

3% 43% 45% 8%

Splits

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

Heart

163/182max
  • Show Beats/Mile

Elevation

Asc 217m, Range 56m, Flat prediction 2:19:33
Elevation Graph
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

171 (180 max) Stride Length: 99cm
Cadence Chart
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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