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Sun 21st May 2017 at 9:00am by Laidlow

Run > General
  • Time
    4:08:02
  • Miles
    26.45
  • Min/mi
    9:23
  • Pacing
    85.7%
  • WAVA
    50.20
  • Stride(cm)
    103
  • Cals
    3333
  • Cadence
    167
  • BPM
    160
  • %MHR
    86.8
  • B/mi
    1497
  • Asc(m)
    42
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:36(8:36/m) 152/177bpm 124cal 6.98/7.74mph
2) 1m - 8:39(8:39/m) 161/173bpm 130cal 6.94/7.33mph
3) 1m - 8:47(8:47/m) 160/165bpm 131cal 6.83/7.12mph
4) 1m - 8:36(8:36/m) 159/172bpm 126cal 6.98/7.41mph
5) 1m - 8:40(8:40/m) 165/212bpm 132cal 6.92/7.35mph
6) 1m - 8:54(8:54/m) 162/168bpm 133cal 6.74/7.2mph
7) 1m - 8:53(8:53/m) 161/167bpm 132cal 6.75/7.03mph
8) 1m - 8:31(8:31/m) 159/166bpm 122cal 7.04/7.37mph
9) 1m - 8:45(8:45/m) 161/168bpm 127cal 6.85/7.24mph
10) 1m - 9:39(9:39/m) 155/163bpm 121cal 6.22/7.66mph
11) 1m - 8:17(8:17/m) 158/163bpm 113cal 7.25/7.56mph
12) 1m - 8:58(8:58/m) 162/172bpm 131cal 6.69/7.08mph
13) 1m - 8:46(8:46/m) 161/170bpm 125cal 6.84/7.74mph
14) 1m - 8:56(8:56/m) 160/164bpm 125cal 6.72/7.41mph
15) 1m - 8:48(8:48/m) 163/169bpm 129cal 6.81/7.14mph
16) 1m - 8:59(8:59/m) 163/166bpm 132cal 6.67/7.2mph
17) 1m - 9:12(9:12/m) 162/165bpm 134cal 6.53/7.14mph
18) 1m - 9:22(9:22/m) 166/172bpm 142cal 6.41/6.99mph
19) 1m - 9:25(9:25/m) 163/172bpm 135cal 6.37/6.87mph
20) 1m - 9:47(9:47/m) 163/168bpm 142cal 6.13/7.95mph
21) 1m - 10:09(10:09/m) 161/167bpm 139cal 5.91/7.01mph
22) 1m - 10:17(10:17/m) 162/168bpm 146cal 5.84/6.74mph
23) 1m - 10:17(10:17/m) 159/164bpm 127cal 5.84/6.55mph
24) 1m - 10:40(10:40/m) 157/162bpm 115cal 5.62/7.12mph
25) 1m - 11:34(11:34/m) 154/160bpm 97cal 5.19/6.7mph
26) 1m - 12:02(12:02/m) 147/158bpm 73cal 4.98/6.53mph
27) 0.45m - 4:32(10:06/m) 156/159bpm 50cal 5.94/6.22mph
8:36 8:39 8:47 8:36 8:40 8:54 8:53 8:31 8:45 9:39 8:17 8:58 8:46 8:56 8:48 8:59 9:12 9:22 9:25 9:47 10:09 10:17 10:17 10:40 11:34 12:02 4:32

Pace

2% 4% 17% 29% 46% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:35 8:35 8:35 151 113-177 1297 165 154-174 10/11
2.00 17:14 8:39 8:39 161 154-172 1392 166 162-174 24/11
3.00 26:01 8:47 8:47 160 156-165 1405 166 162-172 17/7
4.00 34:37 8:36 8:36 159 156-172 1367 166 160-174 17/19
5.00 43:17 8:40 8:40 166 156-212 1439 168 162-174 14/11
6.00 52:11 8:54 8:54 162 158-168 1441 167 162-176 29/6
7.00 1:01:04 8:53 8:53 161 156-166 1430 167 162-176 17/10
8.00 1:09:35 8:31 8:31 159 153-166 1355 167 162-176 11/23
9.00 1:18:21 8:45 8:45 161 155-168 1410 168 162-176 15/14
10.00 1:27:59 9:38 9:38 154 131-163 1485 168 118-176 4/22
11.00 1:36:16 8:17 8:17 158 151-163 1309 170 164-180 5/31
12.00 1:45:14 8:58 8:58 162 156-171 1453 167 160-176 20/8
13.00 1:54:01 8:46 8:46 161 153-170 1412 168 160-178 11/17
14.00 2:02:56 8:56 8:56 160 148-164 1429 169 124-178 10/13
15.00 2:11:45 8:48 8:48 163 160-167 1436 169 162-178 4/23
16.00 2:20:44 8:59 8:59 163 158-166 1465 170 164-178 5/4
17.00 2:29:56 9:12 9:12 162 159-165 1489 169 164-176 6/4
18.00 2:39:17 9:22 9:22 166 162-172 1554 167 162-176 17/4
19.00 2:48:43 9:25 9:25 163 156-172 1536 167 162-174 8/18
20.00 2:58:30 9:47 9:47 163 159-168 1595 167 156-176 17/23
21.00 3:08:39 10:09 10:09 161 158-167 1635 166 162-174 5/6
22.00 3:18:56 10:17 10:17 163 157-168 1675 167 158-174 20/3
23.00 3:29:13 10:17 10:17 159 154-164 1635 168 162-174 8/18
24.00 3:39:53 10:40 10:40 157 151-161 1675 166 158-174 5/22
25.00 3:51:27 11:34 11:34 154 141-160 1782 164 108-174 11/3
26.00 4:03:30 12:02 12:02 148 130-158 1782 156 104-174 18/4
26.45 4:08:02 4:32 10:07 157 154-158 1589 169 162-174 0/15

Heart

160/212max
  • Show Beats/Mile

Elevation

Asc 42m, Range 81m, Flat prediction 4:05:33
Elevation Graph
Biggest Climbs (m) Min/mi
32 2.0% 8:57
30 2.0% 8:48
21 1.6% 12:57
20 1.3% 10:20
15 3.8% 10:38
15 1.8% 8:58
See your biggest climbs

Cadence

167 (180 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.4 167 26.3 4:04:09 9:18
Walk 1.4 112 0.2 3:28 18:00
Still 0.2 - - 25 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:59 7:58 38.85% More
800m 4:00 8:03 44.32% More
1km 5:01 8:04 46.53% More
Mile 8:09 8:09 49.31% More
5k 26:48 8:38 50.46% More
5 miles 43:17 8:39 50.78% More
10k 54:01 8:42 50.72% More
10 miles 1:27:36 8:46 51.23% More
Half 1:54:53 8:46 51.91% More
20 miles 2:58:30 8:55 51.70% More
Mara 4:05:33 9:22 50.16% More

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 52.18
5km 25:37 8:15 52.80
5M 42:26 8:29 51.79
10km 53:25 8:36 51.29
10M 1:28:28 8:51 50.73
Half 1:57:46 8:59 50.22
20M 3:04:26 9:13 50.03
Mara 4:05:33 9:22 50.16
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