Mon 28th May 2018 at 9:00am by B Rubble

Run > Long Run

  • v warm
  • Time
    2:52:03
  • Miles
    20.49
  • Min/mi
    8:24
  • Pacing
    6%
  • WAVA
    62.60
  • Stride(cm)
    112
  • Cals
    1484
  • Cadence
    171
  • BPM
    130
  • %MHR
    78.7
  • B/mi
    1091
  • Asc(m)
    42
  • Hillscore
    13
  • Surface
    Mixed

Notes & Comments

First 20 miler for a while. Felt tough and lots of stops but managed to do it in warm and v humid conds.

Split Summary
===
1) 1m - 8:06(8:06/m) 140/150bpm 92cal 7.4/10.27mph
2) 1m - 8:18(8:18/m) 127/134bpm 80cal 7.23/8.68mph
3) 1m - 8:03(8:03/m) 123/132bpm 68cal 7.46/8.83mph
4) 1m - 8:25(8:25/m) 125/131bpm 70cal 7.13/7.66mph
5) 1m - 8:19(8:19/m) 125/129bpm 65cal 7.21/7.53mph
6) 1m - 8:29(8:29/m) 126/132bpm 67cal 7.08/7.43mph
7) 1m - 8:21(8:21/m) 127/129bpm 67cal 7.19/8.22mph
8) 1m - 8:34(8:34/m) 127/130bpm 64cal 7.01/8.1mph
9) 1m - 8:20(8:20/m) 128/132bpm 63cal 7.2/7.97mph
10) 1m - 8:13(8:13/m) 126/136bpm 60cal 7.3/8.08mph
11) 1m - 8:31(8:31/m) 129/139bpm 65cal 7.05/7.68mph
12) 1m - 8:37(8:37/m) 141/148bpm 95cal 6.96/7.62mph
13) 1m - 8:14(8:14/m) 131/148bpm 66cal 7.29/7.95mph
14) 1m - 8:04(8:04/m) 129/135bpm 62cal 7.44/8.12mph
15) 1m - 8:07(8:07/m) 127/137bpm 57cal 7.39/8.37mph
16) 1m - 8:24(8:24/m) 130/144bpm 70cal 7.14/8.06mph
17) 1m - 8:41(8:41/m) 137/142bpm 88cal 6.91/8.25mph
18) 1m - 8:26(8:26/m) 125/141bpm 61cal 7.12/8.5mph
19) 1m - 8:26(8:26/m) 137/152bpm 83cal 7.11/8.29mph
20) 1m - 9:09(9:09/m) 142/156bpm 97cal 6.55/8.2mph
21) 0.49m - 4:16(8:40/m) 142/155bpm 44cal 6.92/7.81mph
8:06 8:18 8:03 8:25 8:19 8:29 8:21 8:34 8:20 8:13 8:31 8:37 8:14 8:04 8:07 8:24 8:41 8:26 8:26 9:09 4:16

Pace

6% 6% 48% 36% 3% 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 8:06 8:06 8:06 139 102-150 1127 173 124-178 21/33
2.00 16:24 8:18 8:18 127 122-134 1053 174 170-178 14/20
3.00 24:32 8:08 +4 8:08 123 115-132 1000 171 168-176 4/51
4.00 32:56 8:24 8:24 125 119-131 1051 171 168-176 44/55
5.00 41:16 8:20 8:20 125 119-129 1041 171 170-176 2/12
6.00 49:44 8:29 8:29 126 117-131 1068 172 170-176 7/6
7.00 58:05 8:21 8:21 127 124-129 1060 172 170-174 6/4
8.00 1:06:39 8:34 8:34 127 122-130 1088 171 168-174 9/10
9.00 1:14:58 8:20 8:20 128 123-132 1066 172 170-178 8/10
10.00 1:26:27 11:29 +3:15 11:29 124 74-136 1423 170 106-176 8/5
11.00 1:39:08 12:41 +4:13 12:41 128 106-138 1624 170 158-174 8/13
12.00 1:47:48 8:40 8:40 141 137-148 1221 170 168-174 9/7
13.00 1:59:50 12:02 +3:49 12:02 130 80-148 1564 170 88-176 7/6
14.00 2:11:11 11:22 +3:19 11:22 126 86-135 1432 169 114-174 6/6
15.00 2:23:49 12:38 +4:30 12:38 125 88-137 1579 171 158-176 4/4
16.00 2:32:14 8:24 8:24 130 120-144 1093 171 168-174 9/5
17.00 2:40:56 8:42 8:42 137 132-142 1191 171 168-174 23/9
18.00 2:55:02 14:06 +5:41 14:06 124 77-141 1749 171 164-174 20/19
19.00 3:06:58 11:56 +3:30 11:56 136 88-152 1624 172 168-178 17/8
20.00 3:19:13 12:14 +3:05 12:14 141 90-156 1726 170 164-174 44/20
20.49 3:26:05 6:52 +2:38 14:06 141 108-155 1989 171 166-176 19/2

Heart

130/156max
  • Show Beats/Mile

Elevation

Asc 42m, Range 93m, Flat prediction 2:37:06
Elevation Graph
Biggest Climbs (m) Min/mi
42 7.5% 9:54
18 1.9% 18:05
16 3.0% 8:49
16 11.3% 9:31
15 2.7% 16:20
11 1.3% 8:47
See your biggest climbs

Cadence

171 (178 max) Stride Length: 112cm Run: 99.6% Walk: 0.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:14 46.86% More
800m 3:48 7:40 52.20% More
1km 4:49 7:45 53.77% More
Mile 8:02 8:02 54.69% More
5k 25:29 8:12 58.73% More
5 miles 41:15 8:15 59.13% More
10k 51:31 8:17 59.17% More
10 miles 1:26:28 8:39 58.31% More
Half 2:00:38 9:13 55.31% More
20 miles 3:19:12 9:58 52.67% More

Predictions

Dist Time Per Mile WAVA
1M 6:55 6:55 63.56
5km 23:07 7:26 64.74
5M 38:21 7:40 63.62
10km 48:20 7:47 63.07
10M 1:20:12 8:01 62.86
Half 1:46:53 8:10 61.95
20M 2:47:41 8:23 62.57
Mara 3:43:29 8:32 62.60

Bespoke Fields

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