Sat 18th Aug 2018 at 8:00am by snogard

Run > Long Run
  • Good
  • Time
    3:00:00
  • Miles
    15.63
  • Min/mi
    11:31
  • Pacing
    84%
  • WAVA
    54.79
  • Stride(cm)
    90
  • Cals
    1078
  • Cadence
    156
  • BPM
    136
  • %MHR
    71.7
  • B/mi
    1561
  • Asc(m)
    42
  • Hillscore
    12
  • Surface
    Mixed

Notes & Comments

2 comments
Run 9 walk 1. Saw Tom Callaghan out on his bike, ran a couple of miles with Simon Hayes. Had a good run

Split Summary
===
1) 0.4m - 5:00(12:24/m) 117/126bpm 33cal 4.84/5.53mph
2) 0.79m - 9:00(11:23/m) 132/143bpm 73cal 5.27/6.93mph
3) 0.07m - 1:00(15:01/m) 125/138bpm 7cal 4/5.28mph
4) 0.72m - 9:00(12:34/m) 131/145bpm 70cal 4.78/6.72mph
5) 0.07m - 1:00(14:30/m) 130/139bpm 7cal 4.14/5.32mph
6) 0.79m - 9:00(11:23/m) 138/145bpm 72cal 5.27/6.76mph
7) 0.06m - 1:00(17:29/m) 131/143bpm 6cal 3.43/5.47mph
8) 0.81m - 9:00(11:04/m) 140/145bpm 72cal 5.42/6.8mph
9) 0.06m - 1:00(17:48/m) 132/144bpm 6cal 3.37/5.63mph
10) 0.79m - 9:00(11:22/m) 140/144bpm 69cal 5.28/6.8mph
11) 0.06m - 1:00(15:46/m) 130/141bpm 5cal 3.8/6.1mph
12) 0.83m - 9:00(10:48/m) 140/145bpm 65cal 5.55/6.99mph
13) 0.06m - 1:00(17:29/m) 130/140bpm 5cal 3.43/5.49mph
14) 0.81m - 9:00(11:04/m) 140/144bpm 62cal 5.42/7.18mph
15) 0.06m - 1:00(16:10/m) 131/143bpm 5cal 3.71/5.63mph
16) 0.83m - 9:00(10:53/m) 140/144bpm 59cal 5.51/6.32mph
17) 0.05m - 1:00(18:39/m) 130/142bpm 4cal 3.22/10.58mph
18) 0.84m - 9:00(10:42/m) 139/143bpm 55cal 5.61/6.87mph
19) 0.06m - 1:00(17:09/m) 129/141bpm 3cal 3.5/5.78mph
20) 0.82m - 9:00(11:01/m) 139/145bpm 52cal 5.44/6.26mph
21) 0.07m - 1:00(15:11/m) 131/143bpm 4cal 3.95/6.43mph
22) 0.85m - 9:00(10:32/m) 139/143bpm 50cal 5.69/11.69mph
23) 0.07m - 1:00(14:30/m) 129/140bpm 3cal 4.14/6.68mph
24) 0.84m - 9:00(10:40/m) 138/143bpm 46cal 5.63/7.22mph
25) 0.06m - 1:00(15:43/m) 128/138bpm 3cal 3.82/5.2mph
26) 0.83m - 9:00(10:52/m) 138/144bpm 43cal 5.52/7.74mph
27) 0.05m - 1:00(20:24/m) 132/143bpm 3cal 2.94/5.8mph
28) 0.86m - 9:00(10:28/m) 141/145bpm 51cal 5.73/6.87mph
29) 0.06m - 1:00(15:31/m) 132/142bpm 3cal 3.87/6.93mph
30) 0.84m - 9:00(10:42/m) 140/144bpm 46cal 5.61/6.32mph
31) 0.06m - 1:00(17:26/m) 132/142bpm 3cal 3.44/5.59mph
32) 0.8m - 9:00(11:16/m) 138/144bpm 43cal 5.32/7.2mph
33) 0.05m - 1:00(18:33/m) 131/143bpm 3cal 3.23/6.03mph
34) 0.71m - 9:00(12:44/m) 130/141bpm 28cal 4.71/6.74mph
35) 0.05m - 1:00(18:41/m) 131/138bpm 3cal 3.21/4.22mph
36) 0.44m - 5:00(11:18/m) 132/139bpm 16cal 5.31/6.26mph
5:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 9:00 1:00 5:00
northernslowcoach
That’s a long way :)
Autumnleaves
Great miles :)

Pace

32% 1% 17% 16% 20% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 6:00 6:00 12:00 114 73-126 1367 152 120-164 3/4
1.00 11:50 5:50 11:39 131 122-142 1527 160 122-164 16/15
1.50 17:34 5:45 11:30 127 110-139 1460 156 122-248 10/9
2.00 24:17 6:43 13:25 134 119-144 1799 150 116-164 23/6
2.50 30:21 6:04 12:07 134 120-145 1624 152 120-164 9/2
3.00 36:11 5:51 11:41 137 120-144 1601 151 114-164 4/3
3.50 41:46 5:35 11:10 140 132-145 1563 156 122-164 8/2
4.00 47:38 5:52 11:44 138 121-145 1619 152 118-162 4/2
4.50 53:21 5:43 11:26 141 138-144 1612 158 156-162 16/1
5.00 59:02 5:41 11:23 137 119-145 1559 153 116-164 8/9
5.50 1:04:53 5:51 11:41 139 122-143 1625 153 120-162 4/2
6.00 1:10:27 5:34 11:09 138 121-143 1538 158 122-166 6/0
6.50 1:16:12 5:45 11:30 137 121-143 1576 152 116-164 2/8
7.00 1:21:42 5:30 11:00 142 139-144 1562 160 158-162 8/1
7.50 1:27:23 5:41 11:22 136 120-143 1546 153 116-166 2/11
8.00 1:32:49 5:25 10:50 141 139-142 1528 160 158-162 11/3
8.50 1:38:42 5:54 11:47 135 118-142 1591 153 112-164 4/9
9.00 1:44:16 5:34 11:08 141 136-145 1569 160 120-168 5/7
9.50 1:50:03 5:46 11:33 136 120-142 1571 156 112-164 10/3
10.00 1:55:23 5:20 10:40 136 119-142 1451 157 116-248 2/10
10.50 2:00:24 5:01 10:02 138 130-140 1384 160 158-162 6/4
11.00 2:06:23 5:59 11:59 135 118-143 1617 155 116-164 1/2
11.50 2:11:45 5:22 10:45 138 136-140 1483 159 156-166 1/5
12.00 2:17:32 5:47 11:33 137 122-144 1583 155 112-168 8/6
12.50 2:22:43 5:11 10:22 143 140-145 1482 165 164-168 1/15
13.00 2:28:26 5:43 11:26 137 121-143 1566 156 116-166 1/4
13.50 2:33:46 5:20 10:40 142 140-144 1516 163 160-164 2/8
14.00 2:39:29 5:43 11:26 138 123-144 1579 155 116-170 2/5
14.50 2:45:41 6:12 12:23 135 121-143 1672 158 112-242 2/10
15.00 2:52:05 6:24 12:48 131 112-141 1676 157 110-168 5/21
15.50 2:58:27 6:22 12:44 133 120-139 1694 150 108-162 9/10
15.62 2:59:54 1:27 11:41 129 124-135 1507 162 156-164 0/8

Heart

136/145max
  • Show Beats/Mile

Elevation

Asc 42m, Range 85m, Flat prediction 2:58:48
Elevation Graph
Biggest Climbs (m) Min/mi
61 1.2% 11:55
16 5.5% 12:19
14 1.5% 10:41
13 2.3% 11:34
11 1.1% 11:23
10 1.6% 11:31
See your biggest climbs

Cadence

156 (248 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.0 160 14.5 2:40:05 11:01
Walk 10.9 120 1.1 19:33 17:57
Still 0.2 - - 16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:13 8:57 47.41% More
800m 4:57 9:58 48.34% More
1km 6:22 10:14 48.85% More
Mile 10:21 10:21 50.52% More
5k 33:49 10:53 54.03% More
5 miles 54:54 10:59 54.48% More
10k 1:08:30 11:01 54.72% More
10 miles 1:51:41 11:10 55.47% More
Half 2:28:09 11:19 55.10% More

Predictions

Dist Time Per Mile WAVA
1M 8:45 8:45 59.77
5km 30:27 9:48 60.01
5M 51:23 10:17 58.20
10km 1:05:15 10:30 57.45
10M 1:50:08 11:01 56.25
Half 2:28:13 11:19 54.69
20M 3:56:05 11:48 54.25
Mara 5:17:43 12:08 53.54

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