Sun 31st Mar 2024 at 9:55am by zp
Run > Long Run
-
Time
3:09:10
-
Miles
15.41
-
Min/mi
12:17
-
Pacing
29.5%
-
WAVA
40.13
-
Stride(cm)
86
-
Cals
1858
-
Cadence
153
-
Asc(m)
1099
-
Hillscore
77
-
Surface
Road
Notes & Comments
1) 1km - 6:03(6:03/km) 175/198rpm
2) 1km - 5:42(5:42/km) 176/196rpm
3) 1km - 11:21(11:21/km) 129/188rpm
4) 1km - 11:20(11:20/km) 107/190rpm
5) 1km - 9:52(9:52/km) 123/206rpm
6) 1km - 7:48(7:48/km) 100/166rpm
7) 1km - 9:15(9:15/km) 137/222rpm
8) 1km - 8:55(8:55/km) 137/200rpm
9) 1km - 8:27(8:27/km) 145/206rpm
10) 1km - 8:07(8:07/km) 147/228rpm
11) 1km - 6:07(6:07/km) 168/226rpm
12) 1km - 9:41(9:41/km) 136/214rpm
13) 1km - 7:16(7:16/km) 199/250rpm
14) 1km - 6:45(6:45/km) 168/300rpm
15) 1km - 5:39(5:39/km) 177/196rpm
16) 1km - 6:58(6:58/km) 164/194rpm
17) 1km - 6:07(6:07/km) 176/198rpm
18) 1km - 12:17(12:17/km) 177/194rpm
19) 1km - 6:49(6:49/km) 170/192rpm
20) 1km - 8:03(8:03/km) 172/192rpm
21) 1km - 9:25(9:25/km) 148/196rpm
22) 1km - 7:00(7:00/km) 170/204rpm
23) 1km - 6:06(6:06/km) 177/238rpm
24) 1km - 6:09(6:09/km) 175/204rpm
25) 0.8km - 5:04(6:22/km) 176/194rpm
6:03 5:42 11:21 11:20 9:52 7:48 9:15 8:55 8:27 8:07 6:07 9:41 7:16 6:45 5:39 6:58 6:07 12:17 6:49 8:03 9:25 7:00 6:06 6:09 5:04
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
4:52 |
4:52 |
9:45 |
175 90-198 |
247/14 |
| 1.00 |
9:32 |
4:40 |
9:19 |
176 102-196 |
32/25 |
| 1.50 |
14:21 |
4:49 |
9:38 |
176 156-194 |
76/9 |
| 2.00 |
25:59 |
11:38 |
23:16 |
117 86-190 |
85/4 |
| 2.50 |
34:41 |
8:42 |
17:24 |
103 54-140 |
106/0 |
| 3.00 |
43:07 |
8:26 |
16:52 |
122 58-186 |
91/4 |
| 3.50 |
48:45 |
5:38 |
11:17 |
101 80-206 |
71/39 |
| 4.00 |
56:20 |
7:35 |
15:10 |
118 80-196 |
44/35 |
| 4.50 |
1:02:48 |
6:27 |
12:55 |
152 96-222 |
62/32 |
| 5.00 |
1:10:56 |
8:09 |
16:17 |
129 66-182 |
58/60 |
| 5.50 |
1:17:22 |
6:25 |
12:51 |
149 82-206 |
37/36 |
| 6.00 |
1:23:12 |
5:50 |
11:40 |
155 100-224 |
66/28 |
| 6.50 |
1:30:12 |
7:01 |
14:01 |
142 54-228 |
48/63 |
| 7.00 |
1:34:16 |
4:03 |
8:06 |
187 168-226 |
61/75 |
| 7.50 |
1:43:07 |
8:52 |
17:44 |
131 66-230 |
39/128 |
| 8.00 |
1:49:15 |
6:08 |
12:15 |
202 84-250 |
64/126 |
| 8.50 |
1:54:38 |
5:23 |
10:46 |
167 80-300 |
67/135 |
| 9.00 |
1:59:43 |
5:05 |
10:10 |
175 166-194 |
5/210 |
| 9.50 |
2:04:39 |
4:56 |
9:52 |
170 112-196 |
40/23 |
| 10.00 |
2:09:51 |
5:12 |
10:24 |
168 96-194 |
41/60 |
| 10.50 |
2:14:47 |
4:56 |
9:52 |
175 88-198 |
39/37 |
| 11.00 |
2:18:42 |
3:56 |
7:51 |
179 172-192 |
44/42 |
| 11.50 |
2:31:03 |
12:21 |
24:42 |
172 78-194 |
17/64 |
| 12.00 |
2:36:39 |
5:35 |
11:11 |
171 50-192 |
22/19 |
| 12.50 |
2:44:12 |
7:33 |
15:07 |
159 92-192 |
54/14 |
| 13.00 |
2:50:33 |
6:21 |
12:41 |
163 96-196 |
53/9 |
| 13.50 |
2:57:09 |
6:36 |
13:13 |
157 70-204 |
48/18 |
| 14.00 |
3:02:03 |
4:54 |
9:48 |
177 118-218 |
36/47 |
| 14.50 |
3:07:09 |
5:06 |
10:12 |
178 118-238 |
24/92 |
| 15.00 |
3:11:59 |
4:50 |
9:41 |
174 104-190 |
14/57 |
| 15.41 |
3:16:16 |
4:17 |
10:30 |
176 158-194 |
26/19 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
382 17.3% |
19:52
|
|
79 13.7% |
20:27
|
|
67 14.4% |
19:08
|
|
50 7.1% |
15:03
|
|
45 44.1% |
42:20
|
|
24 8.6% |
13:13
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
61.3 |
177 |
11.9 |
2:00:16 |
10:04 |
| Walk |
38.3 |
108 |
3.5 |
1:15:07 |
21:43 |
| Still |
0.5 |
- |
- |
53 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:46 |
7:05 |
46.20% |
More |
| 800m |
3:52 |
7:48 |
49.17% |
More |
| 1km |
4:59 |
8:01 |
49.85% |
More |
| Mile |
8:36 |
8:36 |
49.17% |
More |
| 5k |
30:23 |
9:47 |
47.33% |
More |
| 5 miles |
53:46 |
10:45 |
43.52% |
More |
| 10k |
1:10:22 |
11:19 |
41.52% |
More |
| 10 miles |
1:59:26 |
11:57 |
40.42% |
More |
| Half |
2:45:03 |
12:36 |
38.69% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:25 |
10:25 |
40.58 |
| 5km |
34:39 |
11:09 |
41.50 |
| 5M |
57:22 |
11:28 |
40.79 |
| 10km |
1:12:14 |
11:37 |
40.45 |
| 10M |
1:59:37 |
11:58 |
40.36 |
| Half |
2:39:15 |
12:09 |
39.80 |
| 20M |
4:09:23 |
12:28 |
40.27 |
| Mara |
5:32:02 |
12:40 |
40.33 |
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