Sat 17th Mar 2018 at 6:00am by Oscar the Grouch

Run > Long Run

Follow User
0 👍

Time
3:19:43
Miles
21.09
Min/mi
9:28
Pacing
94%
WAVA
51.90
Stride(cm)
103
Cals
2180
Cadence
165
BPM
154
%MHR
81.7
B/mi
1455
Asc(m)
42
Hillscore
20
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:47(9:47/m) 140/147bpm 129cal 6.14/6.68mph
2) 1m - 9:44(9:44/m) 150/153bpm 138cal 6.17/6.64mph
3) 1m - 9:25(9:25/m) 157/160bpm 139cal 6.38/6.8mph
4) 1m - 9:08(9:08/m) 161/161bpm 138cal 6.57/7.01mph
5) 1m - 9:03(9:03/m) 161/161bpm 135cal 6.63/7.22mph
6) 1m - 9:23(9:23/m) 161/161bpm 140cal 6.39/6.78mph
7) 1m - 9:19(9:19/m) 161/161bpm 137cal 6.44/6.68mph
8) 1m - 9:18(9:18/m) 161/161bpm 137cal 6.45/6.66mph
9) 1m - 8:58(8:58/m) 161/161bpm 128cal 6.69/7.06mph
10) 1m - 9:31(9:31/m) 161/161bpm 132cal 6.31/7.08mph
11) 1m - 9:14(9:14/m) 161/161bpm 128cal 6.5/6.68mph
12) 1m - 9:18(9:18/m) 159/163bpm 120cal 6.45/6.97mph
13) 1m - 9:10(9:10/m) 146/167bpm 51cal 6.55/7.01mph
14) 1m - 9:34(9:34/m) 156/166bpm 106cal 6.28/6.76mph
15) 1m - 9:10(9:10/m) 150/170bpm 64cal 6.54/7.2mph
16) 1m - 9:30(9:30/m) 151/179bpm 70cal 6.31/6.72mph
17) 1m - 9:45(9:45/m) 147/152bpm 49cal 6.16/6.45mph
18) 1m - 9:40(9:40/m) 145/153bpm 46cal 6.21/6.49mph
19) 1m - 9:53(9:53/m) 148/170bpm 60cal 6.07/6.43mph
20) 1m - 10:04(10:04/m) 147/158bpm 60cal 5.96/6.53mph
21) 1m - 9:55(9:55/m) 149/164bpm 67cal 6.05/6.3mph
22) 0.09m - 55(9:53/m) 149/150bpm 6cal 6.07/6.12mph

9:47 9:44 9:25 9:08 9:03 9:23 9:19 9:18 8:58 9:31 9:14 9:18 9:10 9:34 9:10 9:30 9:45 9:40 9:53 10:04 9:55 55

Pin Map

0mi in 0

Pace

16%

63%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:46	9:46	9:46	139 101-147	1358	167 124-174	16/19
2.00	19:30	9:44	9:44	150 147-153	1459	165 162-168	31/4
3.00	28:54	9:24	9:24	157 153-160	1477	164 160-176	32/29
4.00	38:02	9:08	9:08	161 160-161	1469	165 160-170	18/25
5.00	47:05	9:03	9:03	161 161-161	1458	164 160-168	5/39
6.00	56:29	9:23	9:23	161 161-161	1511	164 160-168	20/27
7.00	1:05:48	9:19	9:19	161 161-161	1500	164 160-168	12/22
8.00	1:15:06	9:18	9:18	161 161-161	1497	164 158-168	3/12
9.00	1:24:04	8:58	8:58	161 161-161	1444	166 162-174	15/15
10.00	1:33:34	9:30	9:30	161 149-161	1531	162 118-168	5/16
11.00	1:42:48	9:14	9:14	161 161-161	1486	165 160-170	13/5
12.00	1:52:06	9:18	9:18	158 136-163	1470	164 154-168	5/16
13.00	2:01:16	9:10	9:10	147 139-167	1348	167 160-178	24/12
14.00	2:10:50	9:33	9:33	156 140-165	1491	164 158-172	9/23
15.00	2:20:00	9:10	9:10	150 141-170	1376	164 158-168	7/7
16.00	2:29:30	9:30	9:30	152 137-179	1445	164 160-168	10/8
17.00	2:39:15	9:45	9:45	147 142-151	1433	165 156-170	13/10
18.00	2:48:55	9:40	9:40	145 139-152	1401	164 158-168	10/15
19.00	2:58:48	9:53	9:53	149 143-170	1474	165 160-170	27/9
20.00	3:08:52	10:04	10:04	147 138-158	1479	164 158-170	26/5
21.00	3:18:48	9:56	9:56	149 141-164	1479	163 154-168	24/19
21.09	3:19:43	55	9:56	149 148-150	1479	165 162-168	4/1

Heart

154/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 104m, Flat prediction 3:19:09

Elevation Graph

Biggest Climbs (m)	Min/mi
26 3.1%	9:44
23 2.5%	10:09
18 3.8%	9:32
18 1.9%	9:16
16 3.1%	9:04
16 4.9%	10:05
See your biggest climbs

Cadence

165 (178 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	164	21.1	3:19:31	9:28
Walk	0.1	120	0	12	18:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	38.25%	More
800m	4:11	8:24	44.43%	More
1km	5:16	8:28	46.01%	More
Mile	8:39	8:39	47.74%	More
5k	28:21	9:08	49.55%	More
5 miles	46:01	9:12	49.64%	More
10k	57:00	9:10	50.01%	More
10 miles	1:32:12	9:13	51.06%	More
Half	2:01:24	9:16	51.29%	More
20 miles	3:08:43	9:26	51.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	52.40
5km	26:14	8:27	53.56
5M	43:26	8:41	52.59
10km	54:41	8:48	52.13
10M	1:30:33	9:03	51.99
Half	2:00:34	9:12	51.25
20M	3:08:48	9:26	51.86
Mara	4:11:21	9:36	51.94

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry