Sun 23rd Oct 2016 at 9:00am by monki

Run > General
  • Time
    3:38:03
  • Miles
    26.03
  • Min/mi
    8:23
  • Pacing
    93%
  • WAVA
    58.97
  • Stride(cm)
    113
  • Cals
    2987
  • Cadence
    170
  • BPM
    139
  • %MHR
    81.2
  • B/mi
    1164
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:18/m) 130/136bpm 133cal 7.23/7.47mph
2) 1m - 8:22(8:22/m) 132/169bpm 132cal 7.17/7.41mph
3) 1m - 8:35(8:35/m) 131/139bpm 128cal 6.99/7.22mph
4) 1m - 8:36(8:36/m) 132/134bpm 124cal 6.98/7.39mph
5) 1m - 8:23(8:23/m) 133/137bpm 119cal 7.16/7.6mph
6) 1m - 8:21(8:21/m) 133/136bpm 113cal 7.18/7.78mph
7) 1m - 8:25(8:25/m) 134/140bpm 113cal 7.13/7.68mph
8) 1m - 8:25(8:25/m) 133/137bpm 105cal 7.13/7.68mph
9) 1m - 8:21(8:21/m) 134/140bpm 104cal 7.19/7.78mph
10) 1m - 8:45(8:45/m) 133/139bpm 98cal 6.86/7.6mph
11) 1m - 8:15(8:15/m) 137/142bpm 110cal 7.27/7.6mph
12) 1m - 8:23(8:23/m) 137/143bpm 109cal 7.16/7.49mph
13) 1m - 8:16(8:16/m) 135/139bpm 95cal 7.27/7.74mph
14) 1m - 8:22(8:22/m) 138/142bpm 110cal 7.17/7.49mph
15) 1m - 8:20(8:20/m) 139/144bpm 110cal 7.2/7.6mph
16) 1m - 8:24(8:24/m) 142/147bpm 118cal 7.14/7.6mph
17) 1m - 8:09(8:09/m) 143/147bpm 120cal 7.36/7.58mph
18) 1m - 8:12(8:12/m) 143/148bpm 113cal 7.32/7.53mph
19) 1m - 7:59(7:59/m) 145/147bpm 113cal 7.52/7.81mph
20) 1m - 8:07(8:07/m) 145/150bpm 108cal 7.4/7.95mph
21) 1m - 8:24(8:24/m) 146/150bpm 117cal 7.14/7.66mph
22) 1m - 8:13(8:13/m) 146/149bpm 106cal 7.3/7.74mph
23) 1m - 8:58(8:58/m) 146/149bpm 114cal 6.7/7.43mph
24) 1m - 8:29(8:29/m) 147/166bpm 114cal 7.08/7.22mph
25) 1m - 8:50(8:50/m) 149/151bpm 131cal 6.79/7.26mph
26) 1m - 8:06(8:06/m) 151/158bpm 128cal 7.41/9.33mph
27) 0.03m - 7(4:33/m) 158/158bpm 2cal 13.17/13.07mph
8:18 8:22 8:35 8:36 8:23 8:21 8:25 8:25 8:21 8:45 8:15 8:23 8:16 8:22 8:20 8:24 8:09 8:12 7:59 8:07 8:24 8:13 8:58 8:29 8:50 8:06 7

Pace

1% 4% 44% 48% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:17 8:17 8:17 129 102-136 1069 169 164-174 8/2
2.00 16:39 8:22 8:22 133 125-169 1113 168 164-172 2/11
3.00 25:14 8:34 8:34 131 127-137 1123 166 164-170 2/11
4.00 33:50 8:36 8:36 132 128-134 1135 167 162-172 3/2
5.00 42:13 8:23 8:23 133 130-137 1115 169 166-174 5/6
6.00 50:34 8:21 8:21 133 130-136 1111 168 166-172 3/5
7.00 58:59 8:25 8:25 134 129-139 1128 169 166-174 9/3
8.00 1:07:24 8:25 8:25 133 129-137 1119 171 166-174 9/4
9.00 1:15:46 8:22 8:22 134 129-139 1121 172 168-174 2/6
10.00 1:24:30 8:44 8:44 131 112-138 1145 170 122-176 5/2
11.00 1:32:45 8:15 8:15 137 132-142 1130 172 170-174 2/3
12.00 1:41:08 8:23 8:23 137 133-143 1148 173 172-176 3/3
13.00 1:49:25 8:17 8:17 135 131-139 1118 171 168-174 2/7
14.00 1:57:49 8:24 8:24 138 134-142 1159 171 168-174 1/5
15.00 2:06:05 8:17 8:17 139 137-143 1151 171 166-176 3/2
16.00 2:14:30 8:24 8:24 142 136-147 1193 171 126-174 13/4
17.00 2:22:39 8:09 8:09 143 140-147 1165 172 168-178 3/5
18.00 2:30:51 8:13 8:13 143 139-147 1174 172 168-174 3/5
19.00 2:38:49 7:58 7:58 145 142-147 1154 172 170-176 5/2
20.00 2:46:56 8:07 8:07 145 142-149 1176 172 168-174 3/4
21.00 2:55:20 8:24 8:24 146 140-149 1227 172 170-174 2/4
22.00 3:03:33 8:13 8:13 145 141-149 1191 171 168-174 3/7
23.00 3:12:29 8:56 8:56 146 143-148 1304 170 168-174 1/3
24.00 3:21:03 8:34 8:34 148 144-164 1268 170 168-174 6/2
25.00 3:29:49 8:46 8:46 149 145-151 1307 170 164-174 9/1
26.00 3:37:53 8:04 8:04 151 147-158 1217 172 168-186 8/2
26.03 3:38:03 10 6:40 158 158-158 1052 192 192-192 0/0

Heart

139/169max
  • Show Beats/Mile

Elevation

Asc 42m, Range 22m, Flat prediction 3:38:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

170 (192 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 170 26 3:37:36 8:22
Walk 0.1 122 0 13 24:49
Still 0.1 - - 14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:02 45.27% More
800m 3:51 7:46 47.65% More
1km 4:52 7:50 49.35% More
Mile 7:57 7:57 51.53% More
5k 24:57 8:02 55.88% More
5 miles 40:42 8:08 55.68% More
10k 50:42 8:10 55.78% More
10 miles 1:22:20 8:14 56.72% More
Half 1:48:34 8:17 56.88% More
20 miles 2:46:47 8:20 58.21% More

Predictions

Dist Time Per Mile WAVA
1M 7:04 7:04 58.02
5km 23:17 7:30 59.88
5M 38:25 7:41 58.99
10km 48:17 7:46 58.57
10M 1:19:41 7:58 58.60
Half 1:45:52 8:05 57.88
20M 2:45:15 8:16 58.76
Mara 3:39:33 8:23 58.97

Bespoke Fields

Amend your bespoke fields
Weight 15 6 0
Nutrition before Porridge; coke; coffee
Nutrition during 2 gels
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