Sun 22nd Mar 2015 at 10:00am by Smugbloke

Run > Race
  • Time
    2:56:32
  • Miles
    20.48
  • Min/mi
    8:37
  • Pacing
    61%
  • WAVA
    57.86
  • Stride(cm)
    113
  • Cals
    2396
  • Cadence
    165
  • BPM
    153
  • %MHR
    80.6
  • B/mi
    1320
  • Asc(m)
    42
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

WAC 20 (5:1)

Split Summary
===
1) 1m - 9:28(9:28/m) 132/157bpm 113cal 2.83/4.3/hr
2) 1m - 9:13(9:13/m) 143/158bpm 120cal 2.91/4.05/hr
3) 1m - 8:29(8:29/m) 156/166bpm 121cal 3.16/3.93/hr
4) 1m - 8:38(8:38/m) 150/163bpm 114cal 3.11/4.19/hr
5) 1m - 8:04(8:04/m) 145/158bpm 96cal 3.33/3.9/hr
6) 1m - 8:32(8:32/m) 152/162bpm 113cal 3.15/4.09/hr
7) 1m - 8:43(8:43/m) 148/160bpm 102cal 3.08/3.79/hr
8) 1m - 8:05(8:05/m) 155/163bpm 110cal 3.32/3.99/hr
9) 1m - 8:34(8:34/m) 154/164bpm 114cal 3.13/4.15/hr
10) 1m - 8:20(8:20/m) 154/166bpm 104cal 3.22/3.95/hr
11) 1m - 8:19(8:19/m) 156/168bpm 111cal 3.23/4.04/hr
12) 1m - 8:39(8:39/m) 158/168bpm 118cal 3.1/4.03/hr
13) 1m - 7:58(7:58/m) 158/171bpm 107cal 3.37/3.85/hr
14) 1m - 8:32(8:32/m) 163/171bpm 127cal 3.14/4.05/hr
15) 1m - 8:44(8:44/m) 161/174bpm 123cal 3.07/3.9/hr
16) 1m - 8:09(8:09/m) 167/174bpm 126cal 3.29/3.71/hr
17) 1m - 8:34(8:34/m) 166/179bpm 130cal 3.13/3.84/hr
18) 1m - 8:17(8:17/m) 170/179bpm 134cal 3.24/3.65/hr
19) 1m - 8:57(8:57/m) 168/179bpm 140cal 3/3.87/hr
20) 1m - 8:21(8:21/m) 171/179bpm 139cal 3.21/4.16/hr
21) 0.48m - 5:58(12:33/m) 141/180bpm 34cal 2.14/3.86/hr
9:28 9:13 8:29 8:38 8:04 8:32 8:43 8:05 8:34 8:20 8:19 8:39 7:58 8:32 8:44 8:09 8:34 8:17 8:57 8:21 5:58
Pin Map
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Pace

14% 5% 16% 57% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:28 9:28 9:28 131 80-157 1239 172 120-196 3/10
2.00 18:40 9:13 9:13 142 119-158 1308 164 118-184 12/13
3.00 27:09 8:29 8:29 153 121-166 1298 166 118-184 19/5
4.00 35:47 8:38 8:38 148 120-163 1278 166 114-190 9/10
5.00 43:51 8:04 8:04 142 112-157 1144 165 116-182 4/15
6.00 52:22 8:32 8:32 149 120-162 1270 166 124-184 23/1
7.00 1:01:05 8:43 8:43 144 117-160 1254 159 114-182 3/2
8.00 1:09:10 8:05 8:05 154 126-163 1244 167 118-184 2/12
9.00 1:17:44 8:34 8:34 152 124-164 1302 163 96-180 3/9
10.00 1:26:04 8:20 8:20 151 123-166 1258 165 110-182 2/9
11.00 1:34:23 8:19 8:19 154 129-168 1280 168 114-184 12/5
12.00 1:43:01 8:38 8:38 157 133-168 1357 166 120-206 17/2
13.00 1:50:59 7:58 7:58 156 127-171 1244 167 100-180 0/27
14.00 1:59:32 8:32 8:32 158 106-171 1349 163 120-178 14/1
15.00 2:08:15 8:44 8:44 159 136-174 1388 166 118-188 12/2
16.00 2:16:25 8:09 8:09 165 140-174 1346 167 106-184 3/10
17.00 2:24:59 8:34 8:34 162 123-178 1388 162 106-180 2/8
18.00 2:33:16 8:17 8:17 167 124-178 1383 166 116-178 3/10
19.00 2:42:13 8:57 8:57 166 142-179 1487 159 118-178 5/6
20.00 2:50:35 8:22 8:22 171 147-179 1429 166 114-182 14/13
20.48 3:01:38 11:03 23:15 143 120-179 3325 159 98-186 11/0

Heart

153/179max
  • Show Beats/Mile

Elevation

Asc 42m, Range 28m, Flat prediction 2:53:00
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.3% 7:58
12 1.2% 7:42
12 7.7% 49:00
11 1.4% 8:25
11 1.4% 7:54
11 4.5% 12:43
See your biggest climbs

Cadence

165 (206 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.9 175 18.7 2:28:50 7:58
Walk 18.1 127 1.8 32:48 18:17

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 46.87% More
800m 3:38 7:19 51.92% More
1km 4:36 7:24 53.50% More
Mile 7:56 7:56 52.84% More
5k 25:31 8:13 55.90% More
5 miles 41:30 8:18 55.92% More
10k 51:31 8:17 56.24% More
10 miles 1:23:25 8:20 57.39% More
Half 1:49:49 8:23 57.66% More
20 miles 2:50:21 8:31 58.45% More

Predictions

Dist Time Per Mile WAVA
1M 7:11 7:11 58.39
5km 23:55 7:42 59.66
5M 39:36 7:55 58.61
10km 49:52 8:02 58.11
10M 1:22:34 8:15 57.98
Half 1:49:56 8:24 57.16
20M 2:52:09 8:36 57.84
Mara 3:49:12 8:45 57.92

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