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Sun 10th Sep 2017 at 6:00am by larkim

Run > Long Run
  • Time
    2:47:37
  • Miles
    20.16
  • Min/mi
    8:19
  • Pacing
    93%
  • WAVA
    58.91
  • Stride(cm)
    103
  • Cals
    1363
  • Cadence
    187
  • BPM
    135
  • %MHR
    73.9
  • B/mi
    1125
  • Asc(m)
    42
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Chose to run out 10m at 8:30 pace and then decided at half way to run back to sub 140 pace. Last mile was the only one where I couldn't quite keep the pace and heart rate in line but it was getting breezy. Plus it was mile 20!

Muddy and puddles so sometimes difficult to keep steady rhythm.

Last 20 of the plan I think.

Split Summary
===
1) 1m - 8:48(8:48/m) 151/182bpm 110cal 6.81/7.41mph
2) 1m - 8:16(8:16/m) 127/132bpm 71cal 7.26/7.66mph
3) 1m - 8:19(8:19/m) 125/128bpm 62cal 7.21/7.62mph
4) 1m - 8:23(8:23/m) 128/133bpm 64cal 7.16/7.56mph
5) 1m - 8:27(8:27/m) 128/136bpm 61cal 7.09/7.85mph
6) 1m - 8:28(8:28/m) 128/131bpm 59cal 7.08/8.39mph
7) 1m - 8:48(8:48/m) 128/134bpm 60cal 6.82/8.58mph
8) 1m - 8:28(8:28/m) 131/133bpm 62cal 7.09/7.6mph
9) 1m - 8:23(8:23/m) 131/133bpm 59cal 7.16/7.51mph
10) 1m - 8:17(8:17/m) 132/134bpm 59cal 7.24/11.42mph
11) 1m - 8:01(8:01/m) 137/140bpm 72cal 7.49/8.45mph
12) 1m - 7:59(7:59/m) 139/143bpm 77cal 7.51/8.08mph
13) 1m - 7:55(7:55/m) 140/142bpm 75cal 7.58/9.81mph
14) 1m - 8:12(8:12/m) 140/143bpm 75cal 7.31/7.56mph
15) 1m - 8:08(8:08/m) 139/141bpm 70cal 7.37/7.58mph
16) 1m - 8:15(8:15/m) 140/142bpm 71cal 7.28/7.64mph
17) 1m - 8:06(8:06/m) 140/141bpm 65cal 7.41/7.76mph
18) 1m - 8:14(8:14/m) 140/143bpm 62cal 7.29/7.6mph
19) 1m - 8:18(8:18/m) 140/142bpm 61cal 7.23/7.53mph
20) 1m - 8:33(8:33/m) 141/143bpm 59cal 7.01/7.28mph
21) 0.16m - 1:17(8:02/m) 142/143bpm 9cal 7.46/7.56mph
8:48 8:16 8:19 8:23 8:27 8:28 8:48 8:28 8:23 8:17 8:01 7:59 7:55 8:12 8:08 8:15 8:06 8:14 8:18 8:33 1:17

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:48 8:48 8:48 148 82-182 1301 182 136-194 7/6
2.00 17:04 8:16 8:16 127 124-131 1051 186 182-188 10/11
3.00 25:23 8:19 8:19 125 122-128 1041 185 182-190 8/14
4.00 33:46 8:22 8:22 128 125-133 1072 185 182-188 10/8
5.00 42:14 8:28 8:28 128 125-136 1084 185 178-190 17/14
6.00 50:42 8:28 8:28 128 125-130 1084 186 182-188 8/9
7.00 59:30 8:48 8:48 128 112-133 1126 186 182-194 7/4
8.00 1:07:57 8:27 8:27 131 129-132 1108 186 184-190 7/10
9.00 1:16:21 8:24 8:24 131 128-133 1100 187 184-190 8/8
10.00 1:24:38 8:17 8:17 132 129-134 1094 187 184-190 9/3
11.00 1:32:38 8:00 8:00 137 131-140 1096 189 184-192 8/13
12.00 1:40:38 8:00 8:00 140 138-143 1120 189 186-192 9/6
13.00 1:48:33 7:55 7:55 140 137-142 1109 189 186-196 5/10
14.00 1:56:46 8:13 8:13 140 137-143 1150 189 186-196 9/7
15.00 2:04:54 8:08 8:08 139 138-141 1130 188 186-190 6/9
16.00 2:13:08 8:14 8:14 140 139-142 1154 189 186-192 14/5
17.00 2:21:14 8:06 8:06 140 137-141 1133 189 186-192 8/21
18.00 2:29:28 8:15 8:15 140 139-143 1154 189 186-192 10/6
19.00 2:37:46 8:17 8:17 140 137-142 1160 189 184-192 10/11
20.00 2:46:18 8:32 8:32 141 139-143 1203 188 174-192 10/9
20.16 2:47:36 1:18 8:12 142 141-143 1165 189 182-190 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 182 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 4.1% 8:28
    12 1.4% 8:17

  • Cadence Distribution

    187 avge / 196 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 187 20.2 2:47:18 8:18
    Still 0.2 - - 18 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:43 41.54% More
    800m 3:53 7:48 47.86% More
    1km 4:52 7:50 49.74% More
    Mile 7:52 7:52 52.51% More
    5k 24:44 7:58 56.82% More
    5 miles 40:11 8:02 56.85% More
    10k 50:09 8:04 56.85% More
    10 miles 1:21:22 8:08 57.86% More
    Half 1:47:33 8:13 57.90% More
    20 miles 2:46:13 8:19 58.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:57 6:57 59.44
    5km 23:05 7:26 60.87
    5M 38:14 7:39 59.74
    10km 48:08 7:45 59.22
    10M 1:19:43 7:58 59.06
    Half 1:46:08 8:06 58.22
    20M 2:46:12 8:19 58.91
    Mara 3:41:17 8:27 59.00
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