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Sat 6th Oct 2018 at 9:00am by slowblonde

Run > Long Run
  • Time
    3:52:04
  • Miles
    20.00
  • Min/mi
    11:36
  • Pacing
    88.6%
  • WAVA
    43.96
  • Stride(cm)
    78
  • Cals
    1839
  • Cadence
    179
  • BPM
    145
  • %MHR
    80.7
  • B/mi
    1686
  • Asc(m)
    275
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:59(10:59/m) 129/143bpm 93cal 5.46/6.43mph
2) 1m - 11:18(11:18/m) 141/151bpm 106cal 5.31/5.89mph
3) 1m - 11:50(11:50/m) 144/148bpm 112cal 5.07/6.1mph
4) 1m - 12:00(12:00/m) 144/151bpm 110cal 5/5.57mph
5) 1m - 12:16(12:16/m) 145/151bpm 111cal 4.89/5.72mph
6) 1m - 11:40(11:40/m) 140/145bpm 84cal 5.14/6.05mph
7) 1m - 11:37(11:37/m) 140/147bpm 78cal 5.17/6.18mph
8) 1m - 11:13(11:13/m) 142/154bpm 79cal 5.35/6.47mph
9) 1m - 11:37(11:37/m) 148/153bpm 102cal 5.17/5.87mph
10) 1m - 11:56(11:56/m) 145/155bpm 83cal 5.02/5.87mph
11) 1m - 12:33(12:33/m) 150/157bpm 109cal 4.78/5.51mph
12) 1m - 11:25(11:25/m) 147/155bpm 80cal 5.25/6.35mph
13) 1m - 11:35(11:35/m) 146/155bpm 74cal 5.18/5.93mph
14) 1m - 11:29(11:29/m) 147/155bpm 74cal 5.23/6.2mph
15) 1m - 11:56(11:56/m) 149/156bpm 86cal 5.03/5.49mph
16) 1m - 11:57(11:57/m) 149/154bpm 82cal 5.02/5.78mph
17) 1m - 12:34(12:34/m) 151/159bpm 93cal 4.77/5.36mph
18) 1m - 11:09(11:09/m) 151/158bpm 80cal 5.38/6.3mph
19) 1m - 10:48(10:48/m) 157/163bpm 99cal 5.56/6.16mph
20) 1m - 10:10(10:10/m) 161/171bpm 104cal 5.91/6.72mph
21) 0m - 2(5:44/m) 167/167bpm 10.47/6.03mph
10:59 11:18 11:50 12:00 12:16 11:40 11:37 11:13 11:37 11:56 12:33 11:25 11:35 11:29 11:56 11:57 12:34 11:09 10:48 10:10 2

Pace

8% 12% 36% 34% 8% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:58 10:58 10:58 124 57-143 1360 179 118-190 9/7
2.00 22:17 11:18 11:18 140 127-151 1583 176 132-184 14/12
3.00 34:06 11:50 11:50 144 128-148 1703 175 118-184 15/5
4.00 46:06 12:00 12:00 144 127-151 1728 175 134-182 15/10
5.00 58:34 12:27 +12 12:27 145 138-151 1806 176 118-186 27/11
6.00 1:10:14 11:40 11:40 140 132-144 1633 180 132-186 4/19
7.00 1:21:51 11:37 11:37 139 126-147 1615 181 118-188 12/15
8.00 1:34:08 12:17 +1:04 12:17 141 120-153 1732 182 134-192 7/18
9.00 1:45:45 11:37 11:37 148 137-152 1720 180 128-190 14/10
10.00 1:57:42 11:56 11:56 145 128-155 1731 176 118-186 13/10
11.00 2:10:14 12:33 12:33 149 130-155 1869 178 132-188 34/1
12.00 2:21:39 11:25 11:25 147 139-155 1679 178 118-186 5/25
13.00 2:33:14 11:35 11:35 146 131-153 1691 181 132-188 11/17
14.00 2:44:42 11:28 11:28 147 138-154 1685 182 134-188 9/21
15.00 2:56:39 11:57 11:57 149 136-155 1781 177 118-188 14/9
16.00 3:08:37 11:58 11:58 148 138-154 1770 179 120-190 13/10
17.00 3:21:11 12:34 12:34 151 140-159 1899 176 120-184 30/1
18.00 3:32:20 11:09 11:09 150 132-157 1673 183 118-192 5/24
19.00 3:43:08 10:48 10:48 157 144-163 1695 182 118-188 8/18
20.00 3:53:17 10:09 10:09 161 154-169 1635 185 140-190 6/21

Heart

145/169max
  • Show Beats/Mile

Elevation

Asc 275m, Range 46m, Flat prediction 3:48:32
Elevation Graph
Biggest Climbs (m) Min/mi
35 1.9% 12:32
35 2.1% 12:10
35 1.9% 12:44
See your biggest climbs

Cadence

179 (192 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.0 181 19.5 3:43:52 11:31
Walk 3.5 126 0.5 8:15 17:25
Pause 0.5 - - 1:11 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:19 9:17 38.30% More
800m 4:48 9:39 40.86% More
1km 6:00 9:39 42.56% More
Mile 10:09 10:09 42.82% More
5k 33:33 10:48 43.96% More
5 miles 56:39 11:20 42.49% More
10k 1:11:09 11:27 42.28% More
10 miles 1:55:36 11:34 42.77% More
Half 2:32:30 11:39 43.19% More
20 miles 3:53:17 11:40 43.73% More

Predictions

Dist Time Per Mile WAVA
1M 10:13 10:13 42.57
5km 33:19 10:43 44.27
5M 54:43 10:57 43.99
10km 1:08:37 11:03 43.84
10M 1:52:41 11:16 43.88
Half 2:29:18 11:24 43.75
20M 3:52:04 11:36 43.96
Mara 5:07:30 11:44 43.85
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