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Sun 20th Jun 2021 at 10:00am by JustCommando!

Run > General
  • Time
    3:04:46
  • Miles
    13.38
  • Min/mi
    13:49
  • Pacing
    73.3%
  • WAVA
    37.62
  • Stride(cm)
    78
  • Cals
    1620
  • Cadence
    150
  • BPM
    155
  • %MHR
    94.2
  • B/mi
    2146
  • Asc(m)
    349
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.25m - 2:58(11:52/m) 144/154bpm [1709b/mi] 31cal 5.06/5.45mph
2) 0.25m - 2:58(11:54/m) 156/160bpm [1855b/mi] 27cal 5.04/5.22mph
3) 0.25m - 3:08(12:33/m) 153/156bpm [1921b/mi] 28cal 4.78/5.07mph
4) 0.25m - 3:09(12:37/m) 154/158bpm [1942b/mi] 30cal 4.76/5.22mph
5) 0.25m - 3:29(13:55/m) 155/160bpm [2157b/mi] 36cal 4.31/5.3mph
6) 0.25m - 3:03(12:13/m) 158/164bpm [1931b/mi] 29cal 4.91/5.34mph
7) 0.25m - 2:49(11:16/m) 153/159bpm [1725b/mi] 24cal 5.32/5.51mph
8) 0.25m - 2:58(11:50/m) 155/159bpm [1834b/mi] 26cal 5.07/5.32mph
9) 0.25m - 2:46(11:05/m) 156/160bpm [1728b/mi] 24cal 5.42/5.59mph
10) 0.25m - 3:19(13:17/m) 150/162bpm [1991b/mi] 30cal 4.52/5.43mph
11) 0.25m - 2:59(11:58/m) 158/163bpm [1890b/mi] 29cal 5.02/5.91mph
12) 0.25m - 2:50(11:22/m) 159/163bpm [1806b/mi] 26cal 5.28/5.87mph
13) 0.25m - 2:54(11:36/m) 154/159bpm [1785b/mi] 27cal 5.17/5.8mph
14) 0.25m - 3:45(15:01/m) 137/162bpm [2058b/mi] 25cal 3.99/6.16mph
15) 0.25m - 2:53(11:33/m) 144/151bpm [1663b/mi] 27cal 5.19/6.3mph
16) 0.25m - 2:53(11:32/m) 148/161bpm [1707b/mi] 26cal 5.2/6.05mph
17) 0.25m - 3:00(12:01/m) 154/158bpm [1851b/mi] 27cal 4.99/5.47mph
18) 0.25m - 3:01(12:02/m) 157/176bpm [1890b/mi] 26cal 4.98/5.43mph
19) 0.25m - 3:05(12:20/m) 169/175bpm [2085b/mi] 30cal 4.86/5.32mph
20) 0.25m - 3:07(12:27/m) 171/181bpm [2129b/mi] 33cal 4.82/5.59mph
21) 0.25m - 3:29(13:56/m) 164/179bpm [2286b/mi] 34cal 4.3/5.24mph
22) 0.25m - 3:51(15:23/m) 150/166bpm [2307b/mi] 31cal 3.9/5.43mph
23) 0.25m - 3:06(12:25/m) 157/161bpm [1949b/mi] 30cal 4.83/5.16mph
24) 0.25m - 2:46(11:04/m) 158/162bpm [1750b/mi] 26cal 5.42/6.49mph
25) 0.25m - 4:12(16:49/m) 139/161bpm [2336b/mi] 26cal 3.57/5.89mph
26) 0.25m - 2:57(11:49/m) 150/163bpm [1772b/mi] 28cal 5.08/5.74mph
27) 0.25m - 3:05(12:19/m) 156/159bpm [1922b/mi] 29cal 4.87/5.26mph
28) 0.25m - 3:03(12:11/m) 159/181bpm [1938b/mi] 30cal 4.92/5.57mph
29) 0.25m - 3:16(13:05/m) 166/180bpm [2171b/mi] 31cal 4.59/5.45mph
30) 0.25m - 3:04(12:15/m) 160/167bpm [1959b/mi] 30cal 4.9/5.53mph
31) 0.25m - 3:04(12:18/m) 157/160bpm [1930b/mi] 30cal 4.88/5.3mph
32) 0.25m - 4:18(17:14/m) 148/155bpm [2550b/mi] 29cal 3.48/5.38mph
33) 0.25m - 3:46(15:05/m) 150/153bpm [2263b/mi] 27cal 3.98/4.74mph
34) 0.25m - 3:40(14:38/m) 160/166bpm [2342b/mi] 34cal 4.1/5.63mph
35) 0.25m - 3:55(15:39/m) 163/170bpm [2550b/mi] 36cal 3.83/5.3mph
36) 0.25m - 3:59(15:56/m) 161/166bpm [2565b/mi] 34cal 3.77/5.87mph
37) 0.25m - 5:00(20:00/m) 145/165bpm [2900b/mi] 36cal 3/4.91mph
38) 0.25m - 4:00(16:00/m) 153/164bpm [2449b/mi] 32cal 3.75/5.34mph
39) 0.25m - 3:19(13:18/m) 155/160bpm [2061b/mi] 30cal 4.51/5.47mph
40) 0.25m - 2:59(11:57/m) 172/184bpm [2055b/mi] 30cal 5.02/5.76mph
41) 0.25m - 4:47(19:10/m) 156/185bpm [2989b/mi] 39cal 3.13/5.68mph
42) 0.25m - 3:55(15:42/m) 147/158bpm [2307b/mi] 25cal 3.82/5.99mph
43) 0.25m - 3:06(12:24/m) 159/166bpm [1971b/mi] 27cal 4.84/6.68mph
44) 0.25m - 2:50(11:22/m) 162/168bpm [1840b/mi] 26cal 5.28/6.55mph
45) 0.25m - 3:01(12:05/m) 157/161bpm [1897b/mi] 25cal 4.96/5.05mph
46) 0.25m - 4:29(17:56/m) 162/174bpm [2905b/mi] 44cal 3.35/6.03mph
47) 0.25m - 2:50(11:19/m) 164/170bpm [1857b/mi] 27cal 5.3/5.97mph
48) 0.25m - 3:37(14:30/m) 157/167bpm [2276b/mi] 31cal 4.14/5.61mph
49) 0.25m - 3:42(14:50/m) 159/168bpm [2358b/mi] 33cal 4.05/4.7mph
50) 0.25m - 3:24(13:38/m) 159/167bpm [2167b/mi] 30cal 4.4/5.03mph
51) 0.25m - 4:01(16:04/m) 158/162bpm [2538b/mi] 32cal 3.74/5.36mph
52) 0.25m - 6:29(25:55/m) 157/163bpm [4069b/mi] 48cal 2.32/3.84mph
53) 0.25m - 5:16(21:05/m) 159/165bpm [3353b/mi] 47cal 2.85/5.63mph
54) 0.13m - 1:20(10:38/m) 151/156bpm [1606b/mi] 12cal 5.64/6.18mph
2:58 2:58 3:08 3:09 3:29 3:03 2:49 2:58 2:46 3:19 2:59 2:50 2:54 3:45 2:53 2:53 3:00 3:01 3:05 3:07 3:29 3:51 3:06 2:46 4:12 2:57 3:05 3:03 3:16 3:04 3:04 4:18 3:46 3:40 3:55 3:59 5:00 4:00 3:19 2:59 4:47 3:55 3:06 2:50 3:01 4:29 2:50 3:37 3:42 3:24 4:01

Pace

40% 9% 41% 7% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:56 5:56 11:53 148 108-160 1758 167 162-172 13/12
1.00 12:14 6:17 12:34 154 149-158 1936 165 122-168 21/11
1.50 18:46 6:32 13:04 157 148-163 2053 158 114-168 6/31
2.00 24:33 5:47 11:34 154 150-159 1781 166 164-168 14/21
2.50 30:39 6:07 12:14 152 134-162 1858 159 118-170 6/30
3.00 36:30 5:50 11:41 158 149-163 1845 166 160-170 7/26
3.50 43:07 6:37 13:14 143 119-162 1892 151 120-172 11/23
4.00 48:54 5:47 11:35 146 129-161 1690 161 128-172 12/28
4.50 54:56 6:02 12:03 156 149-176 1880 166 162-168 30/9
5.00 1:01:07 6:11 12:22 170 150-179 2102 158 114-170 10/31
5.50 1:08:27 7:20 14:41 157 134-178 2304 144 106-234 13/15
6.00 1:14:19 5:52 11:43 158 154-162 1852 166 162-174 18/12
6.50 1:21:27 7:09 14:17 143 123-161 2043 147 108-170 24/10
7.00 1:27:36 6:09 12:17 158 152-179 1941 164 160-166 28/9
7.50 1:33:55 6:20 12:39 162 142-180 2049 156 80-170 38/12
8.00 1:41:18 7:23 14:46 151 142-160 2231 141 80-226 37/14
8.50 1:48:45 7:26 14:52 155 147-166 2305 144 120-242 28/7
9.00 1:56:37 7:52 15:44 162 154-170 2549 140 116-242 7/23
9.50 2:05:39 9:02 18:04 148 132-164 2673 137 100-168 4/71
10.00 2:11:57 6:18 12:37 163 150-184 2055 161 120-168 20/16
10.50 2:20:41 8:44 17:28 151 138-185 2637 141 80-190 4/33
11.00 2:26:36 5:55 11:50 161 152-167 1905 159 126-174 15/19
11.50 2:34:05 7:29 14:59 159 146-174 2381 154 104-242 15/16
12.00 2:40:34 6:29 12:58 160 147-170 2075 156 84-174 19/10
12.50 2:47:40 7:06 14:11 159 152-168 2256 155 122-168 31/13
13.00 2:58:12 10:33 21:05 157 144-163 3310 116 80-232 53/7
13.37 3:04:46 6:34 17:31 157 147-165 2750 124 82-174 23/8

Heart

155/185max
  • Show Beats/Mile

Elevation

Asc 349m, Range 123m, Flat prediction 2:54:18
Elevation Graph
Biggest Climbs (m) Min/mi
77 12.1% 25:32
41 5.0% 15:34
29 3.5% 14:41
24 6.4% 17:25
20 6.0% 17:01
12 5.1% 14:03
See your biggest climbs

Cadence

150 (242 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.7 165 10.4 2:06:56 12:16
Walk 30.8 119 3 56:54 18:50
Still 0.5 - - 56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:34 10:18 36.00% More
800m 5:27 10:58 37.20% More
1km 6:58 11:12 37.92% More
Mile 11:33 11:33 38.71% More
5k 37:18 12:00 41.05% More
5 miles 1:01:06 12:13 40.70% More
10k 1:17:44 12:31 39.89% More
10 miles 2:11:56 13:12 38.68% More
Half 3:00:47 13:48 37.63% More

Predictions

Dist Time Per Mile WAVA
1M 9:57 9:57 44.94
5km 35:41 11:29 42.91
5M 1:00:59 12:12 40.78
10km 1:17:54 12:32 39.80
10M 2:13:07 13:19 38.33
Half 3:00:25 13:46 37.39
20M 4:50:33 14:32 36.12
Mara 6:33:48 15:02 35.13
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