Sun 4th Feb 2018 at 9:00am by puzzler

Run > Long Run
  • Time
    3:08:25
  • Miles
    21.26
  • Min/mi
    8:52
  • Pacing
    89%
  • WAVA
    57.39
  • Stride(cm)
    112
  • Cals
    1620
  • Cadence
    162
  • BPM
    138
  • %MHR
    74.8
  • B/mi
    1226
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Out past Crosness and back. Took 3 gels which seemed to do the trick in keeping blood sugar ok.

Split Summary
===
1) 1m - 9:07(9:07/m) 132/148bpm 102cal 6.59/7.62mph
2) 1m - 8:45(8:45/m) 134/141bpm 96cal 6.86/7.18mph
3) 1m - 9:13(9:13/m) 135/145bpm 98cal 6.51/6.85mph
4) 1m - 8:55(8:55/m) 140/146bpm 99cal 6.73/7.16mph
5) 1m - 8:46(8:46/m) 141/148bpm 96cal 6.85/7.14mph
6) 1m - 8:42(8:42/m) 139/143bpm 88cal 6.9/7.08mph
7) 1m - 8:44(8:44/m) 144/166bpm 94cal 6.87/7.06mph
8) 1m - 8:44(8:44/m) 136/143bpm 69cal 6.87/7.97mph
9) 1m - 8:37(8:37/m) 134/139bpm 60cal 6.96/7.89mph
10) 1m - 9:04(9:04/m) 135/143bpm 65cal 6.61/7.06mph
11) 1m - 8:44(8:44/m) 136/141bpm 65cal 6.87/7.49mph
12) 1m - 8:44(8:44/m) 139/144bpm 73cal 6.87/7.56mph
13) 1m - 8:53(8:53/m) 136/140bpm 61cal 6.75/6.87mph
14) 1m - 8:58(8:58/m) 137/144bpm 64cal 6.7/7.08mph
15) 1m - 8:42(8:42/m) 138/143bpm 65cal 6.9/7.37mph
16) 1m - 8:52(8:52/m) 139/145bpm 66cal 6.76/7.2mph
17) 1m - 8:49(8:49/m) 141/146bpm 73cal 6.8/7.08mph
18) 1m - 8:53(8:53/m) 141/144bpm 71cal 6.76/7.08mph
19) 1m - 8:47(8:47/m) 142/146bpm 70cal 6.84/7.43mph
20) 1m - 8:50(8:50/m) 142/148bpm 66cal 6.79/7.01mph
21) 1m - 9:14(9:14/m) 141/161bpm 64cal 6.49/7.99mph
22) 0.26m - 2:23(9:09/m) 141/147bpm 15cal 6.56/7.74mph
9:07 8:45 9:13 8:55 8:46 8:42 8:44 8:44 8:37 9:04 8:44 8:44 8:53 8:58 8:42 8:52 8:49 8:53 8:47 8:50 9:14 2:23

Pace

3% 28% 68% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:06 9:06 9:06 132 96-148 1202 168 120-178 10/8
2.00 17:50 8:43 8:43 134 124-141 1169 167 160-172 8/11
3.00 27:02 9:13 9:13 135 131-145 1244 163 154-168 8/7
4.00 35:59 8:56 8:56 140 134-146 1251 163 154-168 15/16
5.00 44:44 8:46 8:46 141 138-148 1235 164 154-168 9/7
6.00 53:27 8:42 8:42 139 136-143 1210 165 160-168 6/7
7.00 1:02:11 8:44 8:44 144 135-166 1258 163 156-168 8/8
8.00 1:11:51 9:40 +57 9:40 136 108-143 1316 162 120-174 6/9
9.00 1:20:28 8:37 8:37 134 129-139 1155 164 158-168 8/8
10.00 1:29:33 9:04 9:04 135 124-143 1225 162 150-166 7/9
11.00 1:38:17 8:44 8:44 136 132-141 1187 163 160-166 8/7
12.00 1:47:00 8:44 8:44 139 135-144 1213 162 156-168 8/5
13.00 1:55:54 8:53 8:53 136 133-140 1209 161 156-166 9/8
14.00 2:04:51 8:58 8:58 137 134-144 1228 161 152-164 8/7
15.00 2:13:33 8:42 8:42 138 133-143 1200 161 156-166 7/9
16.00 2:22:25 8:52 8:52 139 134-145 1233 161 152-166 11/11
17.00 2:31:15 8:49 8:49 141 136-146 1244 161 152-166 9/11
18.00 2:40:07 8:53 8:53 141 137-144 1251 160 154-164 11/10
19.00 2:48:54 8:47 8:47 142 137-146 1247 160 150-164 11/9
20.00 2:57:44 8:50 8:50 142 136-148 1254 159 154-162 12/13
21.00 3:07:12 9:28 +14 9:28 141 131-161 1335 158 120-170 8/12
21.26 3:09:34 2:22 9:09 141 137-147 1289 158 152-162 4/0

Heart

138/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 9m, Flat prediction 3:08:25
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

162 (178 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.2 162 21.2 3:08:05 8:52
Walk 0.6 120 0 1:11 1:00:20
Still 0.0 - - 4 -
Pause 0.1 - - 14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:12 40.24% More
800m 4:08 8:19 46.49% More
1km 5:11 8:20 48.38% More
Mile 8:30 8:30 50.08% More
5k 27:01 8:42 53.65% More
5 miles 43:55 8:47 53.73% More
10k 54:39 8:48 53.91% More
10 miles 1:28:08 8:49 55.25% More
Half 1:56:00 8:51 55.53% More
20 miles 2:57:26 8:52 57.09% More

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 55.32
5km 25:13 8:07 57.48
5M 41:28 8:18 56.90
10km 52:03 8:23 56.60
10M 1:25:37 8:34 56.87
Half 1:53:33 8:40 56.29
20M 2:56:45 8:50 57.31
Mara 3:54:26 8:57 57.61

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