Sat 17th Mar 2018 at 10:00am by Sprout

Run > General
  • Time
    4:23:33
  • Miles
    21.16
  • Min/mi
    12:27
  • Pacing
    45%
  • WAVA
    39.46
  • Stride(cm)
    81
  • Cals
    2911
  • Cadence
    159
  • BPM
    140
  • %MHR
    77
  • B/mi
    1746
  • Asc(m)
    42
  • Hillscore
    81
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.5m - 8:04(16:08/m) 118/136bpm 91cal 3.72/8.35mph
2) 0.5m - 4:51(9:41/m) 134/148bpm 67cal 6.2/7.66mph
3) 0.5m - 5:05(10:09/m) 144/154bpm 77cal 5.91/7.12mph
4) 0.5m - 9:06(18:09/m) 146/155bpm 140cal 3.3/6.59mph
5) 0.5m - 5:21(10:41/m) 146/156bpm 82cal 5.61/7.58mph
6) 0.5m - 4:26(8:52/m) 137/152bpm 55cal 6.77/7.78mph
7) 0.5m - 5:49(11:34/m) 144/155bpm 81cal 5.19/6.43mph
8) 0.5m - 4:44(9:25/m) 149/153bpm 73cal 6.37/6.76mph
9) 0.5m - 4:47(9:33/m) 140/149bpm 60cal 6.28/6.99mph
10) 0.5m - 5:16(10:32/m) 143/152bpm 72cal 5.7/6.99mph
11) 0.5m - 6:05(12:08/m) 138/150bpm 68cal 4.94/7.41mph
12) 0.5m - 8:52(17:42/m) 142/153bpm 110cal 3.39/7.49mph
13) 0.5m - 5:55(11:48/m) 142/148bpm 73cal 5.08/6.99mph
14) 0.5m - 5:30(10:58/m) 139/153bpm 59cal 5.47/7.31mph
15) 0.5m - 4:47(9:33/m) 146/152bpm 64cal 6.29/7.03mph
16) 0.5m - 4:28(8:56/m) 138/142bpm 37cal 6.72/7.49mph
17) 0.5m - 4:24(8:47/m) 136/145bpm 32cal 6.83/7.47mph
18) 0.5m - 4:36(9:12/m) 138/146bpm 41cal 6.53/6.95mph
19) 0.5m - 4:49(9:38/m) 140/144bpm 47cal 6.23/6.97mph
20) 0.5m - 4:37(9:10/m) 145/152bpm 59cal 6.55/6.93mph
21) 0.5m - 4:35(9:09/m) 147/149bpm 63cal 6.56/6.76mph
22) 0.5m - 10:01(20:00/m) 124/150bpm 68cal 3/6.74mph
23) 0.5m - 4:42(9:21/m) 141/144bpm 49cal 6.42/7.22mph
24) 0.5m - 9:20(18:40/m) 114/142bpm 35cal 3.21/7.08mph
25) 0.5m - 7:08(14:14/m) 123/152bpm 43cal 4.21/6.8mph
26) 0.5m - 5:20(10:39/m) 137/145bpm 56cal 5.64/6.51mph
27) 0.5m - 5:19(10:37/m) 137/148bpm 54cal 5.65/6.32mph
28) 0.5m - 5:13(10:24/m) 133/153bpm 46cal 5.77/6.93mph
29) 0.5m - 5:31(11:01/m) 135/146bpm 45cal 5.44/7.22mph
30) 0.5m - 5:49(11:37/m) 127/140bpm 39cal 5.16/6.53mph
31) 0.5m - 6:01(12:01/m) 137/183bpm 61cal 5/6.37mph
32) 0.5m - 5:18(10:35/m) 143/149bpm 69cal 5.67/6.95mph
33) 0.5m - 8:29(16:56/m) 128/148bpm 66cal 3.54/6.41mph
34) 0.5m - 8:38(17:15/m) 141/153bpm 99cal 3.48/6.05mph
35) 0.5m - 8:45(17:29/m) 139/169bpm 80cal 3.43/5.8mph
36) 0.5m - 9:34(19:06/m) 145/186bpm 107cal 3.14/7.56mph
37) 0.5m - 6:48(13:34/m) 145/185bpm 69cal 4.42/6.39mph
38) 0.5m - 6:40(13:19/m) 157/171bpm 101cal 4.51/6.49mph
39) 0.5m - 7:03(14:06/m) 152/173bpm 94cal 4.26/5.82mph
40) 0.5m - 6:47(13:32/m) 148/177bpm 77cal 4.43/6.07mph
41) 0.5m - 7:39(15:15/m) 154/176bpm 99cal 3.93/6.18mph
42) 0.5m - 6:10(12:18/m) 161/172bpm 95cal 4.88/6.64mph
43) 0.12m - 1:11(9:56/m) 143/147bpm 8cal 6.04/6.68mph
8:04 4:51 5:05 9:06 5:21 4:26 5:49 4:44 4:47 5:16 6:05 8:52 5:55 5:30 4:47 4:28 4:24 4:36 4:49 4:37 4:35 10:01 4:42 9:20 7:08 5:20 5:19 5:13 5:31 5:49 6:01 5:18 8:29 8:38 8:45 9:34 6:48 6:40 7:03 6:47 7:39 6:10 1:11
Pin Map
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0mi in 0

Pace

84% 10% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 12:53 12:53 12:53 121 82-148 1558 171 90-188 28/20
2.00 27:04 14:11 14:11 144 124-154 2043 144 106-184 134/10
3.00 36:51 9:47 9:47 142 130-155 1389 165 96-184 48/73
4.00 47:21 10:30 10:30 145 123-155 1522 165 120-180 58/3
5.00 57:10 9:49 9:49 141 128-151 1384 171 118-192 21/37
6.00 1:12:18 15:08 15:08 138 121-151 2089 168 110-184 57/2
7.00 1:23:42 11:24 11:24 140 118-152 1597 167 118-186 50/14
8.00 1:32:58 9:16 9:16 142 135-152 1315 176 104-196 18/98
9.00 1:41:57 8:59 8:59 137 130-145 1230 177 170-190 4/95
10.00 1:51:20 9:24 9:24 143 136-151 1343 174 164-180 14/44
11.00 2:05:56 14:36 14:36 135 88-150 1970 174 118-180 12/14
12.00 2:19:39 13:43 13:43 128 102-143 1756 145 86-178 121/24
13.00 2:32:19 12:40 12:40 129 96-151 1633 153 102-180 16/37
14.00 2:42:50 10:32 10:32 135 107-152 1422 171 118-190 5/86
15.00 2:54:10 11:19 11:19 130 103-145 1471 160 120-178 11/66
16.00 3:05:30 11:20 11:20 140 112-181 1588 165 120-178 17/7
17.00 3:23:13 17:43 +55 17:43 133 103-153 2356 135 108-176 121/3
18.00 3:42:35 19:22 +1:06 19:22 147 113-185 2847 133 94-192 68/11
19.00 3:56:20 13:45 13:45 154 122-184 2117 156 108-184 33/44
20.00 4:10:04 13:45 13:45 154 128-177 2116 146 118-180 20/35
21.00 4:23:59 13:55 13:55 157 125-176 2184 164 36-188 7/147
21.15 4:25:26 1:27 9:41 142 139-145 1376 172 168-178 0/8

Heart

140/185max
  • Show Beats/Mile

Elevation

Asc 42m, Range 286m, Flat prediction 4:22:55
Elevation Graph
Biggest Climbs (m) Min/mi
228 10.6% 16:47
172 7.3% 13:04
130 9.6% 10:10
87 4.0% 13:15
57 3.6% 10:13
26 2.3% 8:55
See your biggest climbs

Cadence

159 (196 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 67.4 174 16.8 2:59:00 10:38
Walk 31.5 118 4.3 1:23:32 19:19
Still 1.1 - - 2:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:11 39.23% More
800m 4:12 8:28 44.13% More
1km 5:16 8:29 45.98% More
Mile 8:48 8:48 46.98% More
5k 28:21 9:07 49.57% More
5 miles 51:29 10:18 44.37% More
10k 1:05:50 10:36 43.30% More
10 miles 1:47:51 10:47 43.65% More
Half 2:27:19 11:15 42.26% More
20 miles 4:09:23 12:28 39.26% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 56.72
5km 27:37 8:53 50.87
5M 48:19 9:40 47.27
10km 1:02:23 10:02 45.70
10M 1:49:10 10:55 43.13
Half 2:29:58 11:27 41.20
20M 4:06:39 12:20 39.70
Mara 5:38:49 12:56 38.53
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