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Fri 29th Mar 2024 at 11:13am by SeanMc

Run > Long Run
  • showers
  • Time
    4:04:57
  • Miles
    20.01
  • Min/mi
    12:14
  • Pacing
    51.9%
  • WAVA
    45.15
  • Stride(cm)
    79
  • Cals
    3655
  • Cadence
    167
  • BPM
    168
  • %MHR
    98
  • B/mi
    2051
  • Asc(m)
    687
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

1) 1mi - 10:38(10:38/mi) 166/186bpm [1764b/mi] 166cal 5.65/6.64mph
2) 1mi - 10:55(10:55/mi) 181/198bpm [1976b/mi] 177cal 5.5/5.68mph
3) 1mi - 10:49(10:49/mi) 184/198bpm [1989b/mi] 175cal 5.55/6.39mph
4) 1mi - 10:53(10:53/mi) 190/198bpm [2067b/mi] 176cal 5.51/5.74mph
5) 1mi - 10:52(10:52/mi) 192/199bpm [2086b/mi] 176cal 5.52/5.8mph
6) 1mi - 10:55(10:55/mi) 195/203bpm [2129b/mi] 177cal 5.5/5.68mph
7) 1mi - 15:57(15:57/mi) 172/198bpm [2745b/mi] 245cal 3.76/6.2mph
8) 1mi - 10:57(10:57/mi) 172/182bpm [1883b/mi] 177cal 5.48/5.89mph
9) 1mi - 10:40(10:40/mi) 172/175bpm [1835b/mi] 173cal 5.62/5.78mph
10) 1mi - 11:07(11:07/mi) 170/176bpm [1889b/mi] 180cal 5.4/5.76mph
11) 1mi - 10:58(10:58/mi) 169/174bpm [1854b/mi] 177cal 5.47/5.61mph
12) 1mi - 15:22(15:22/mi) 158/178bpm [2428b/mi] 193cal 3.9/7.14mph
13) 1mi - 13:48(13:48/mi) 167/185bpm [2303b/mi] 204cal 4.35/6.87mph
14) 1mi - 11:49(11:49/mi) 167/179bpm [1974b/mi] 174cal 5.08/6.07mph
15) 1mi - 15:35(15:35/mi) 153/177bpm [2383b/mi] 198cal 3.85/6.12mph
16) 1mi - 11:19(11:19/mi) 162/169bpm [1834b/mi] 177cal 5.3/5.53mph
17) 1mi - 12:39(12:39/mi) 154/168bpm [1948b/mi] 168cal 4.74/5.45mph
18) 1mi - 14:35(14:35/mi) 156/180bpm [2275b/mi] 190cal 4.12/5.59mph
19) 1mi - 12:29(12:29/mi) 160/176bpm [1996b/mi] 173cal 4.81/5.91mph
20) 1mi - 12:40(12:40/mi) 164/179bpm [2076b/mi] 179cal 4.74/5.76mph
21) 0.01mi - 2(6:28/mi) 176/176bpm [1138b/mi] 9.29/5.26mph

Great 20 mile Belfast trainign run with Becky.
Mum with us all the way right to the end.
Love never ends xxx
10:38 10:55 10:49 10:53 10:52 10:55 15:57 10:57 10:40 11:07 10:58 15:22 13:48 11:49 15:35 11:19 12:39 14:35 12:29 12:40 2

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:38 10:38 10:38 163 117-186 1733 173 122-182 35/31
2.00 21:31 10:54 10:54 181 165-198 1971 169 166-172 51/40
3.00 32:21 10:50 10:50 184 172-195 1994 170 162-178 42/66
4.00 43:14 10:53 10:53 190 183-198 2067 169 166-174 63/56
5.00 54:06 10:52 10:52 192 184-199 2086 171 166-182 49/48
6.00 1:05:01 10:55 10:55 195 188-203 2129 169 166-176 44/45
7.00 1:20:58 15:57 15:57 174 138-196 2775 160 98-180 55/47
8.00 1:31:55 10:57 10:57 172 167-182 1884 170 160-180 62/79
9.00 1:42:36 10:40 10:40 171 166-175 1825 171 166-174 66/59
10.00 1:53:42 11:07 11:07 170 161-176 1889 170 166-178 65/63
11.00 2:04:40 10:58 10:58 169 164-174 1854 169 166-174 38/47
12.00 2:20:02 15:22 15:22 157 109-177 2412 164 114-182 53/47
13.00 2:33:50 13:48 13:48 160 109-185 2208 169 102-184 29/42
14.00 2:45:39 11:49 11:49 166 131-178 1962 165 114-176 76/64
15.00 3:01:14 15:34 15:34 148 88-176 2305 167 118-234 59/47
16.00 3:12:33 11:19 11:19 161 145-168 1823 170 160-178 62/81
17.00 3:25:12 12:39 12:39 152 115-168 1923 160 116-176 68/55
18.00 3:39:47 14:35 14:35 156 111-179 2275 166 112-178 46/41
19.00 3:52:15 12:29 12:29 160 124-175 1996 161 120-182 47/60
20.00 4:04:55 12:39 12:39 164 127-179 2075 164 114-180 43/38
20.01 4:04:58 3 10:18 176 176-176 1813 170 170-170 0/0

Heart

168/203max
  • Show Beats/Mile

Elevation

Asc 687m, Range 60m, Flat prediction 4:06:18
Elevation Graph
Biggest Climbs (m) Min/mi
26 21.6% 12:49
15 14.9% 11:26
15 5.7% 9:47
14 5.4% 10:55
14 9.4% 9:59
12 10.5% 14:17
See your biggest climbs

Cadence

167 (234 max) Stride Length: 79cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.4 171 19.3 3:43:58 11:37
Walk 7.2 120 0.7 17:43 24:04
Still 1.3 - - 3:17 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:25 9:44 36.40% More
800m 5:05 10:13 41.44% More
1km 6:27 10:23 43.06% More
Mile 10:36 10:36 45.47% More
5k 33:30 10:47 47.37% More
5 miles 54:04 10:49 48.00% More
10k 1:09:52 11:15 46.45% More
10 miles 1:53:41 11:22 46.96% More
Half 2:34:52 11:49 45.92% More
20 miles 4:04:54 12:15 45.14% More

Predictions

Dist Time Per Mile WAVA
1M 10:14 10:14 47.09
5km 34:01 10:57 46.66
5M 56:19 11:16 46.09
10km 1:10:55 11:25 45.76
10M 1:57:25 11:45 45.46
Half 2:36:20 11:56 45.11
20M 4:04:49 12:14 45.15
Mara 5:25:57 12:26 45.40
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