Sat 27th Jan 2018 at 7:00am by snogard

Run > Long Run
  • Good
  • drizzle
  • breezy
  • Time
    1:44:37
  • Miles
    9.35
  • Min/mi
    11:11
  • Pacing
    22%
  • WAVA
    54.56
  • Stride(cm)
    94
  • Cals
    869
  • Cadence
    153
  • BPM
    140
  • %MHR
    74.1
  • B/mi
    1568
  • Asc(m)
    42
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

3 comments
Split Summary
===
1) 0.1m - 1:00(10:22/m) 111/132bpm 5cal 5.79/6.2mph
2) 0.03m - 30(15:40/m) 130/133bpm 4cal 3.83/6.22mph
3) 0.1m - 1:00(9:49/m) 126/131bpm 8cal 6.11/6.76mph
4) 0.03m - 30(16:35/m) 128/132bpm 4cal 3.62/6.3mph
5) 0.1m - 1:00(9:39/m) 129/135bpm 8cal 6.22/7.68mph
6) 0.03m - 30(15:10/m) 130/135bpm 4cal 3.95/6.18mph
7) 0.11m - 1:00(9:10/m) 130/139bpm 8cal 6.55/7.06mph
8) 0.03m - 30(16:11/m) 133/138bpm 4cal 3.71/6.74mph
9) 0.11m - 1:00(8:59/m) 124/129bpm 8cal 6.68/7.35mph
10) 0.03m - 30(14:41/m) 124/129bpm 4cal 4.09/6.95mph
11) 0.1m - 1:00(9:50/m) 130/144bpm 8cal 6.1/7.26mph
12) 0.03m - 30(18:40/m) 142/145bpm 4cal 3.21/6.14mph
13) 0.08m - 1:00(12:26/m) 139/142bpm 9cal 4.83/5.55mph
14) 0.03m - 30(18:36/m) 133/140bpm 4cal 3.23/5.09mph
15) 0.12m - 1:00(8:35/m) 124/130bpm 7cal 6.99/6.62mph
16) 0.03m - 30(14:57/m) 126/131bpm 4cal 4.02/6.72mph
17) 0.11m - 1:00(8:56/m) 130/141bpm 8cal 6.72/7.26mph
18) 0.03m - 30(15:40/m) 138/141bpm 4cal 3.83/6.7mph
19) 0.11m - 1:00(9:19/m) 136/142bpm 9cal 6.44/7.47mph
20) 0.03m - 30(14:38/m) 140/143bpm 4cal 4.1/6.39mph
21) 0.1m - 1:00(9:37/m) 140/145bpm 9cal 6.24/6.72mph
22) 0.04m - 30(13:08/m) 140/145bpm 4cal 4.57/6.22mph
23) 0.1m - 1:00(9:39/m) 139/146bpm 9cal 6.22/6.66mph
24) 0.04m - 30(14:00/m) 142/146bpm 4cal 4.28/6.82mph
25) 0.1m - 1:00(9:57/m) 139/147bpm 9cal 6.03/6.64mph
26) 0.03m - 30(15:54/m) 142/147bpm 4cal 3.77/6.18mph
27) 0.09m - 1:00(10:48/m) 141/147bpm 9cal 5.55/6.01mph
28) 0.03m - 30(16:18/m) 141/147bpm 4cal 3.68/5.78mph
29) 0.11m - 1:00(9:29/m) 138/143bpm 9cal 6.33/6.85mph
30) 0.04m - 30(13:37/m) 139/143bpm 4cal 4.4/6.72mph
31) 0.1m - 1:00(9:35/m) 140/148bpm 9cal 6.26/6.99mph
32) 0.03m - 30(15:44/m) 142/147bpm 4cal 3.81/6.24mph
33) 0.1m - 1:00(9:32/m) 141/146bpm 9cal 6.3/7.76mph
34) 0.03m - 30(15:25/m) 142/146bpm 4cal 3.89/6.53mph
35) 0.1m - 1:00(9:51/m) 139/144bpm 9cal 6.09/6.24mph
36) 0.04m - 30(14:02/m) 142/145bpm 4cal 4.27/6.18mph
37) 0.1m - 1:00(9:58/m) 139/144bpm 9cal 6.02/7.03mph
38) 0.04m - 30(13:25/m) 142/145bpm 4cal 4.47/7.18mph
39) 0.1m - 1:00(9:46/m) 145/150bpm 9cal 6.14/6.51mph
40) 0.03m - 30(15:18/m) 145/149bpm 4cal 3.92/6.18mph
41) 0.1m - 1:00(10:01/m) 145/150bpm 9cal 5.99/6.2mph
42) 0.03m - 30(16:49/m) 143/149bpm 4cal 3.57/6.14mph
43) 0.11m - 1:00(9:13/m) 140/146bpm 9cal 6.52/6.95mph
44) 0.03m - 30(14:40/m) 141/146bpm 4cal 4.09/6.82mph
45) 0.11m - 1:00(8:55/m) 139/146bpm 9cal 6.74/7.01mph
46) 0.03m - 30(14:24/m) 144/148bpm 4cal 4.17/6.7mph
47) 0.11m - 1:00(8:46/m) 140/145bpm 9cal 6.85/7.39mph
48) 0.03m - 30(16:51/m) 141/145bpm 4cal 3.56/6.78mph
49) 0.1m - 1:00(10:04/m) 140/149bpm 9cal 5.96/6.97mph
50) 0.03m - 30(14:32/m) 146/150bpm 4cal 4.13/6.1mph
51) 0.1m - 1:00(10:00/m) 148/152bpm 9cal 6/7.16mph
52) 0.03m - 30(14:42/m) 148/152bpm 5cal 4.08/6.07mph
53) 0.11m - 1:00(9:30/m) 145/149bpm 9cal 6.32/7.22mph
54) 0.03m - 30(14:57/m) 145/149bpm 4cal 4.02/6.43mph
55) 0.11m - 1:00(9:17/m) 144/151bpm 9cal 6.46/7.06mph
56) 0.03m - 30(15:03/m) 147/151bpm 5cal 3.99/6.3mph
57) 0.11m - 1:00(9:04/m) 142/148bpm 9cal 6.62/6.89mph
58) 0.03m - 30(16:07/m) 144/148bpm 4cal 3.72/6.87mph
59) 0.11m - 1:00(8:51/m) 142/148bpm 9cal 6.78/6.99mph
60) 0.03m - 30(15:31/m) 145/148bpm 4cal 3.87/7.1mph
61) 0.11m - 1:00(9:00/m) 139/143bpm 8cal 6.67/7.22mph
62) 0.04m - 30(13:56/m) 140/144bpm 4cal 4.3/6.78mph
63) 0.11m - 1:00(8:44/m) 141/148bpm 8cal 6.87/9.14mph
64) 0.04m - 30(14:11/m) 145/148bpm 4cal 4.23/6.7mph
65) 0.1m - 1:00(10:18/m) 143/150bpm 9cal 5.83/6.55mph
66) 0.02m - 30(22:09/m) 147/150bpm 4cal 2.71/6.45mph
67) 0.1m - 1:00(10:16/m) 150/155bpm 10cal 5.85/9.43mph
68) 0.03m - 30(19:35/m) 151/155bpm 5cal 3.06/5.78mph
69) 0.09m - 1:00(10:37/m) 148/152bpm 9cal 5.65/5.63mph
70) 0.03m - 30(17:50/m) 149/153bpm 5cal 3.36/5.32mph
71) 0.08m - 1:00(12:01/m) 148/152bpm 9cal 5/5.82mph
72) 0.04m - 30(13:13/m) 144/150bpm 4cal 4.54/5.49mph
73) 0.09m - 1:00(11:08/m) 147/152bpm 9cal 5.39/6.8mph
74) 0.03m - 30(16:28/m) 148/153bpm 5cal 3.64/5.49mph
75) 0.09m - 1:00(11:12/m) 148/153bpm 9cal 5.36/7.74mph
76) 0.03m - 30(18:18/m) 143/148bpm 4cal 3.28/3.3mph
77) 0.09m - 1:00(10:40/m) 146/151bpm 9cal 5.62/5.61mph
78) 0.03m - 30(14:36/m) 147/151bpm 4cal 4.11/5.7mph
79) 0.1m - 1:00(9:38/m) 145/150bpm 9cal 6.23/7.51mph
80) 0.01m - 30(38:15/m) 147/150bpm 5cal 1.57/6.22mph
81) 0.1m - 1:00(10:23/m) 120/140bpm 3cal 5.78/5.76mph
82) 0.03m - 30(14:39/m) 135/137bpm 4cal 4.1/5.66mph
83) 0.11m - 1:00(8:48/m) 138/144bpm 8cal 6.82/8.1mph
84) 0.03m - 30(14:50/m) 140/144bpm 4cal 4.04/6.72mph
85) 0.1m - 1:00(10:11/m) 141/146bpm 8cal 5.89/7.01mph
86) 0.04m - 30(14:08/m) 139/145bpm 4cal 4.25/5.66mph
87) 0.11m - 1:00(9:17/m) 140/144bpm 8cal 6.47/7.24mph
88) 0.04m - 30(13:03/m) 143/146bpm 4cal 4.6/6.49mph
89) 0.1m - 1:00(10:04/m) 143/146bpm 9cal 5.96/6.62mph
90) 0.04m - 30(12:02/m) 143/146bpm 4cal 4.99/5.97mph
91) 0.12m - 1:00(8:26/m) 137/141bpm 8cal 7.12/7.24mph
92) 0.03m - 30(15:12/m) 137/141bpm 4cal 3.95/6.95mph
93) 0.09m - 1:00(11:29/m) 143/154bpm 8cal 5.22/8.1mph
94) 0.03m - 30(18:23/m) 153/155bpm 5cal 3.26/4.8mph
95) 0.06m - 1:00(17:19/m) 145/150bpm 9cal 3.46/3.61mph
96) 0.05m - 30(10:02/m) 139/142bpm 4cal 5.98/4.63mph
97) 0.1m - 1:00(10:00/m) 148/152bpm 9cal 6/6.37mph
98) 0.04m - 30(13:19/m) 147/152bpm 4cal 4.5/6.45mph
99) 0.1m - 1:00(9:34/m) 143/150bpm 9cal 6.27/6.74mph
100) 0.03m - 30(15:58/m) 145/150bpm 4cal 3.76/6.68mph
101) 0.11m - 1:00(9:14/m) 142/148bpm 8cal 6.5/7.12mph
102) 0.03m - 30(15:02/m) 143/148bpm 4cal 3.99/6.8mph
103) 0.11m - 1:00(9:27/m) 143/149bpm 8cal 6.35/7.62mph
104) 0.03m - 30(16:08/m) 145/150bpm 4cal 3.72/6.45mph
105) 0.11m - 1:00(9:20/m) 144/150bpm 8cal 6.43/7.22mph
106) 0.03m - 30(14:52/m) 145/151bpm 4cal 4.04/6.57mph
107) 0.12m - 1:00(8:41/m) 144/151bpm 8cal 6.91/7.66mph
108) 0.03m - 30(16:27/m) 147/151bpm 4cal 3.65/7.08mph
109) 0.12m - 1:00(8:19/m) 143/145bpm 8cal 7.21/8.16mph
110) 0.04m - 30(13:53/m) 134/143bpm 3cal 4.32/7.41mph
111) 0.1m - 1:00(10:24/m) 135/145bpm 5cal 5.77/7.81mph
112) 0.03m - 30(19:31/m) 144/146bpm 4cal 3.08/5.85mph
113) 0.06m - 1:00(16:21/m) 149/152bpm 9cal 3.67/3.67mph
114) 0.02m - 30(20:37/m) 149/151bpm 5cal 2.91/2.8mph
115) 0.09m - 1:00(10:52/m) 149/153bpm 9cal 5.52/4.91mph
116) 0.03m - 30(16:12/m) 147/153bpm 4cal 3.7/4.93mph
117) 0.1m - 1:00(9:45/m) 146/150bpm 9cal 6.16/7.6mph
118) 0.04m - 30(14:03/m) 146/150bpm 4cal 4.27/6.16mph
119) 0.11m - 1:00(9:22/m) 146/151bpm 9cal 6.41/9.31mph
120) 0.03m - 30(14:21/m) 147/151bpm 4cal 4.18/5.99mph
121) 0.11m - 1:00(9:21/m) 146/151bpm 9cal 6.41/7.1mph
122) 0.03m - 30(15:02/m) 147/151bpm 4cal 3.99/6.7mph
123) 0.1m - 1:00(9:54/m) 144/150bpm 8cal 6.06/6.85mph
124) 0.03m - 30(15:57/m) 146/150bpm 4cal 3.76/6.07mph
125) 0.11m - 1:00(9:00/m) 146/151bpm 9cal 6.67/7.12mph
126) 0.03m - 30(14:48/m) 147/152bpm 4cal 4.05/6.57mph
127) 0.12m - 1:00(8:38/m) 146/161bpm 8cal 6.95/8.62mph
128) 0.03m - 30(16:20/m) 135/137bpm 3cal 3.68/5.05mph
129) 0.11m - 1:00(9:28/m) 142/150bpm 7cal 6.34/8.66mph
130) 0.04m - 30(13:09/m) 147/150bpm 4cal 4.56/8.66mph
131) 0.1m - 1:00(9:46/m) 147/152bpm 9cal 6.14/7.47mph
132) 0.03m - 30(14:34/m) 147/152bpm 4cal 4.12/5.91mph
133) 0.1m - 1:00(9:34/m) 144/149bpm 8cal 6.27/7.64mph
134) 0.03m - 30(14:37/m) 145/149bpm 4cal 4.1/6.49mph
135) 0.1m - 1:00(10:18/m) 143/150bpm 8cal 5.82/7.1mph
136) 0.03m - 30(14:22/m) 147/150bpm 4cal 4.18/5.95mph
137) 0.1m - 1:00(9:44/m) 145/148bpm 8cal 6.16/7.01mph
138) 0.03m - 30(16:19/m) 142/148bpm 4cal 3.68/6.3mph
139) 0m - 1(35:05/m) 142/148bpm 4cal 1.71/6.3mph
140) 0.05m - 1:05(22:15/m) 123/133bpm 2cal 2.7/3.61mph
1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30
northernslowcoach
Big miles :)
Autumnleaves
Great work :)
ferret
Brilliant :-) & it was a lumpy route too

Pace

37% 1% 11% 5% 11% 34%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:51 2:51 11:24 118 83-132 1345 154 108-168 2/3
0.50 5:26 2:35 10:20 129 121-139 1332 153 122-168 2/2
0.75 8:09 2:43 10:52 126 116-138 1369 153 124-170 1/15
1.00 11:12 3:03 12:14 133 120-144 1627 155 122-178 8/12
1.25 13:50 2:38 10:31 131 119-141 1377 155 122-172 0/16
1.50 16:32 2:42 10:50 139 134-145 1506 152 122-166 18/5
1.75 19:15 2:43 10:52 141 135-147 1532 154 116-168 1/5
2.00 22:02 2:46 11:06 140 134-147 1553 157 122-166 1/3
2.25 24:44 2:42 10:50 139 133-147 1506 150 122-168 2/1
2.50 27:39 2:55 11:40 140 134-145 1633 155 122-166 3/2
2.75 30:21 2:42 10:48 144 137-150 1556 151 122-166 7/2
3.00 33:07 2:46 11:02 142 134-150 1567 151 122-168 5/4
3.25 35:36 2:29 9:56 141 136-147 1401 157 122-168 0/9
3.50 38:22 2:46 11:06 144 135-151 1597 155 122-166 8/2
3.75 41:04 2:42 10:47 145 138-151 1563 152 122-168 4/0
4.00 43:47 2:44 10:54 143 136-151 1559 151 122-168 0/7
4.25 46:22 2:35 10:20 142 136-148 1467 154 122-168 0/7
4.50 48:56 2:33 10:12 142 132-149 1449 154 120-170 2/3
4.75 52:05 3:09 12:36 149 144-155 1879 154 122-166 15/0
5.00 55:15 3:11 12:42 147 139-152 1868 149 122-166 13/0
5.25 58:22 3:06 12:25 146 139-152 1814 146 122-168 11/0
5.50 1:08:24 10:03 +7:02 40:10 131 92-150 5263 159 122-176 3/4
5.75 1:11:00 2:36 10:24 139 131-146 1446 157 122-172 3/2
6.00 1:13:41 2:40 10:42 140 132-146 1498 157 122-170 2/8
6.25 1:16:15 2:34 10:17 139 133-146 1429 162 122-180 5/25
6.50 1:19:33 3:18 13:13 146 136-155 1929 144 108-170 21/0
6.75 1:22:18 2:45 11:00 145 138-151 1595 152 122-170 6/2
7.00 1:25:02 2:44 10:56 144 137-149 1574 153 122-172 3/2
7.25 1:27:28 2:26 9:45 144 136-151 1403 158 122-172 1/4
7.50 1:30:08 2:40 10:39 138 125-149 1471 161 122-248 1/28
7.75 1:33:39 3:31 14:03 148 141-153 2081 140 110-166 24/0
8.00 1:36:20 2:41 10:44 145 139-150 1555 151 122-170 7/2
8.25 1:39:05 2:45 11:01 145 140-151 1598 153 122-172 2/3
8.50 1:41:48 2:43 10:50 146 139-151 1582 153 122-176 3/4
8.75 1:45:22 3:34 +58 14:16 144 131-161 2055 157 122-180 7/3
9.00 1:47:59 2:37 10:28 146 139-152 1529 156 122-170 2/4
9.25 1:50:47 2:48 11:11 144 139-150 1611 150 122-172 5/1
9.35 1:52:35 1:48 18:01 131 116-148 2361 129 122-166 1/1

Heart

140/161max
  • Show Beats/Mile

Elevation

Asc 42m, Range 46m, Flat prediction 1:32:06
Elevation Graph
Biggest Climbs (m) Min/mi
46 3.3% 20:33
34 5.1% 12:09
34 5.0% 12:47
17 6.9% 10:42
12 2.2% 10:55
11 1.5% 11:06
See your biggest climbs

Cadence

153 (248 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 65.1 166 7.4 1:10:50 10:29
Walk 28.9 122 1.9 34:37 18:01
Still 0.1 - - 6 -
Pause 5.9 - - 7:02 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:22 44.85% More
800m 5:00 10:04 47.16% More
1km 6:22 10:14 48.16% More
Mile 10:24 10:24 49.72% More
5k 33:25 10:45 54.03% More
5 miles 55:14 11:03 53.48% More
10k 1:15:47 12:12 48.85% More

Predictions

Dist Time Per Mile WAVA
1M 8:57 8:57 57.74
5km 31:08 10:01 57.99
5M 52:33 10:31 56.21
10km 1:06:44 10:44 55.48
10M 1:52:39 11:16 54.30
Half 2:31:36 11:34 52.78
20M 4:01:27 12:04 52.33
Mara 5:24:58 12:24 51.61

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