Sun 14th Jan 2018 at 9:00am by K5 Gus

Run > Long Run
  • Time
    2:43:04
  • Miles
    20.13
  • Min/mi
    8:06
  • Pacing
    87%
  • WAVA
    64.80
  • Stride(cm)
    109
  • Cals
    1786
  • Cadence
    182
  • BPM
    147
  • %MHR
    78.4
  • B/mi
    1193
  • Asc(m)
    42
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Up Glen Lochay, a mile past Kenknock Farm, and back.

Split Summary
===
1) 1m - 8:23(8:23/m) 125/137bpm 91cal 7.15/7.87mph
2) 1m - 8:21(8:21/m) 138/146bpm 101cal 7.19/7.68mph
3) 1m - 8:13(8:13/m) 139/147bpm 99cal 7.3/7.56mph
4) 1m - 8:30(8:30/m) 146/160bpm 106cal 7.06/7.7mph
5) 1m - 8:04(8:04/m) 147/157bpm 101cal 7.43/8.01mph
6) 1m - 8:36(8:36/m) 150/160bpm 109cal 6.97/7.28mph
7) 1m - 8:04(8:04/m) 148/157bpm 99cal 7.44/7.81mph
8) 1m - 8:15(8:15/m) 148/156bpm 97cal 7.27/7.66mph
9) 1m - 8:36(8:36/m) 153/161bpm 107cal 6.97/7.6mph
10) 1m - 8:27(8:27/m) 154/160bpm 105cal 7.1/7.7mph
11) 1m - 8:01(8:01/m) 148/161bpm 79cal 7.49/8.22mph
12) 1m - 7:50(7:50/m) 145/157bpm 64cal 7.65/8.31mph
13) 1m - 7:57(7:57/m) 146/156bpm 69cal 7.55/7.99mph
14) 1m - 7:59(7:59/m) 148/158bpm 75cal 7.52/8.04mph
15) 1m - 7:27(7:27/m) 147/154bpm 63cal 8.05/8.7mph
16) 1m - 7:51(7:51/m) 151/156bpm 80cal 7.65/8.04mph
17) 1m - 7:39(7:39/m) 152/162bpm 79cal 7.85/9.93mph
18) 1m - 7:41(7:41/m) 151/156bpm 75cal 7.81/8.25mph
19) 1m - 7:50(7:50/m) 154/160bpm 83cal 7.66/8.52mph
20) 1m - 8:12(8:12/m) 155/164bpm 90cal 7.32/8.08mph
21) 0.13m - 1:08(9:00/m) 160/165bpm 14cal 6.67/6.53mph
8:23 8:21 8:13 8:30 8:04 8:36 8:04 8:15 8:36 8:27 8:01 7:50 7:57 7:59 7:27 7:51 7:39 7:41 7:50 8:12 1:08
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 6% 45% 46% 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 8:23 8:23 8:23 125 78-137 1049 178 110-188 10/32
2.00 16:45 8:21 8:21 138 122-146 1153 178 174-186 15/11
3.00 24:58 8:13 8:13 139 127-147 1142 180 176-186 14/15
4.00 33:27 8:29 8:29 146 133-160 1238 179 172-188 56/24
5.00 41:31 8:04 8:04 147 140-157 1186 181 176-190 17/14
6.00 50:07 8:36 8:36 150 137-160 1291 179 174-184 31/3
7.00 58:11 8:04 8:04 148 141-157 1194 181 176-188 14/13
8.00 1:06:26 8:15 8:15 148 135-156 1222 181 176-188 22/13
9.00 1:15:56 9:30 +52 9:30 152 133-161 1443 180 120-190 33/4
10.00 1:24:36 8:40 +13 8:40 154 142-160 1336 182 176-192 9/9
11.00 1:32:46 8:10 +10 8:10 148 138-161 1208 182 170-190 11/14
12.00 1:40:37 7:51 7:51 145 137-157 1138 183 170-188 6/30
13.00 1:48:34 7:57 7:57 146 139-156 1161 182 176-188 12/22
14.00 1:56:33 7:59 7:59 148 139-158 1181 183 176-192 13/12
15.00 2:04:00 7:27 7:27 147 137-154 1096 185 178-194 1/35
16.00 2:11:50 7:50 7:50 151 143-156 1183 183 178-188 11/18
17.00 2:19:28 7:38 7:38 152 137-162 1160 184 166-194 24/49
18.00 2:27:12 7:43 7:43 151 146-156 1166 185 180-188 14/17
19.00 2:35:02 7:50 7:50 154 142-160 1207 184 166-190 14/13
20.00 2:43:14 8:12 8:12 155 152-164 1271 183 176-188 16/8
20.12 2:44:19 1:05 8:53 160 156-165 1420 180 176-186 6/1

Heart

147/165max
  • Show Beats/Mile

Elevation

Asc 42m, Range 116m, Flat prediction 2:41:04
Elevation Graph
Biggest Climbs (m) Min/mi
41 2.5% 8:36
38 9.9% 9:20
29 2.5% 8:38
25 3.3% 8:52
15 3.0% 8:23
14 3.2% 7:58
See your biggest climbs

Cadence

182 (194 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.2 181 20.1 2:42:55 8:10
Walk 0.1 116 0 7 12:08
Still 0.0 - - 2 -
Pause 0.8 - - 1:15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:33 51.67% More
800m 3:31 7:05 56.50% More
1km 4:29 7:13 57.68% More
Mile 7:25 7:25 59.29% More
5k 23:43 7:38 63.12% More
5 miles 38:27 7:41 63.46% More
10k 47:57 7:43 63.56% More
10 miles 1:18:32 7:51 64.19% More
Half 1:45:26 8:03 63.28% More
20 miles 2:43:11 8:10 64.29% More

Predictions

Dist Time Per Mile WAVA
1M 5:41 5:41 77.35
5km 20:12 6:30 74.09
5M 34:23 6:53 70.96
10km 43:50 7:03 69.54
10M 1:14:37 7:28 67.57
Half 1:40:53 7:42 65.63
20M 2:41:53 8:06 64.81
Mara 3:38:55 8:21 63.91
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