Sat 26th Jan 2019 at 6:00am by Oscar the Grouch

Run > Long Run

  • Time
    3:13:56
  • Miles
    20.09
  • Min/mi
    9:39
  • Pacing
    92%
  • WAVA
    51.15
  • Stride(cm)
    103
  • Cals
    1997
  • Cadence
    162
  • BPM
    143
  • %MHR
    75.9
  • B/mi
    1377
  • Asc(m)
    432
  • Hillscore
    32
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:03(10:03/m) 129/145bpm 113cal 5.97/6.28mph
2) 1m - 10:05(10:05/m) 137/161bpm 123cal 5.95/6.3mph
3) 1m - 9:59(9:59/m) 134/142bpm 108cal 6.01/6.47mph
4) 1m - 10:03(10:03/m) 136/162bpm 107cal 5.97/6.87mph
5) 1m - 9:51(9:51/m) 141/150bpm 114cal 6.09/6.74mph
6) 1m - 9:33(9:33/m) 136/153bpm 89cal 6.28/7.1mph
7) 1m - 9:40(9:40/m) 140/171bpm 101cal 6.21/7.01mph
8) 1m - 9:42(9:42/m) 138/163bpm 89cal 6.18/6.87mph
9) 1m - 9:20(9:20/m) 135/149bpm 72cal 6.42/6.76mph
10) 1m - 9:45(9:45/m) 140/161bpm 90cal 6.16/6.74mph
11) 1m - 9:15(9:15/m) 150/164bpm 111cal 6.49/6.76mph
12) 1m - 9:43(9:43/m) 142/162bpm 90cal 6.17/6.66mph
13) 1m - 9:43(9:43/m) 146/161bpm 103cal 6.17/6.47mph
14) 1m - 9:49(9:49/m) 147/150bpm 107cal 6.11/6.47mph
15) 1m - 9:53(9:53/m) 150/166bpm 114cal 6.07/6.53mph
16) 1m - 10:12(10:12/m) 149/154bpm 108cal 5.88/6.55mph
17) 1m - 9:39(9:39/m) 146/156bpm 82cal 6.22/6.89mph
18) 1m - 8:54(8:54/m) 147/162bpm 79cal 6.74/7.37mph
19) 1m - 8:59(8:59/m) 149/163bpm 84cal 6.68/6.85mph
20) 1m - 9:01(9:01/m) 154/165bpm 104cal 6.65/7.22mph
21) 0.09m - 48(9:19/m) 151/157bpm 9cal 6.44/6.68mph
10:03 10:05 9:59 10:03 9:51 9:33 9:40 9:42 9:20 9:45 9:15 9:43 9:43 9:49 9:53 10:12 9:39 8:54 8:59 9:01 48
Pin Map
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0mi in 0

Pace

26% 55% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:03 10:03 10:03 129 117-145 1297 162 160-164 14/18
2.00 20:08 10:05 10:05 137 124-161 1381 162 160-166 35/4
3.00 30:06 9:58 9:58 134 127-142 1336 160 156-164 23/31
4.00 40:09 10:03 10:03 137 121-161 1377 161 156-164 18/42
5.00 50:00 9:51 9:51 141 130-150 1388 162 156-164 32/10
6.00 59:34 9:33 9:33 136 123-152 1300 160 156-164 16/42
7.00 1:09:13 9:40 9:40 142 130-171 1372 162 156-166 34/21
8.00 1:18:55 9:42 9:42 139 133-161 1348 160 158-164 7/17
9.00 1:28:16 9:21 9:21 135 128-149 1261 160 156-162 4/38
10.00 1:38:01 9:45 9:45 141 134-161 1374 161 158-166 25/7
11.00 1:47:15 9:15 9:15 151 134-164 1396 160 158-164 6/27
12.00 1:56:58 9:43 9:43 143 131-160 1390 161 156-162 25/17
13.00 2:06:42 9:43 9:43 146 135-160 1419 161 158-164 23/13
14.00 2:16:30 9:49 9:49 147 142-149 1442 162 158-166 26/11
15.00 2:26:24 9:53 9:53 150 143-166 1484 163 158-166 28/24
16.00 2:36:36 10:12 10:12 149 140-154 1520 163 160-166 41/21
17.00 2:46:15 9:39 9:39 146 138-156 1408 164 160-168 29/20
18.00 2:55:08 8:54 8:54 148 140-161 1317 164 158-168 8/31
19.00 3:04:08 8:59 8:59 149 143-162 1339 162 160-166 4/24
20.00 3:13:09 9:01 9:01 154 144-163 1390 164 158-168 18/20
20.09 3:13:57 48 9:22 150 143-157 1405 157 154-162 0/10

Heart

143/171max
  • Show Beats/Mile

Elevation

Asc 432m, Range 85m, Flat prediction 3:09:37
Elevation Graph
Biggest Climbs (m) Min/mi
41 5.1% 10:48
33 3.3% 10:19
25 1.8% 9:47
25 3.0% 10:27
24 3.0% 9:58
24 5.6% 10:25
See your biggest climbs

Cadence

162 (168 max) Stride Length: 103cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:14 39.26% More
800m 4:16 8:35 43.90% More
1km 5:25 8:43 45.07% More
Mile 8:46 8:46 47.46% More
5k 27:49 8:57 50.90% More
5 miles 46:45 9:21 49.25% More
10k 58:50 9:28 48.85% More
10 miles 1:35:08 9:31 49.90% More
Half 2:04:53 9:32 50.28% More
20 miles 3:13:02 9:39 51.14% More

Predictions

Dist Time Per Mile WAVA
1M 8:04 8:04 51.60
5km 26:49 8:38 52.80
5M 44:24 8:53 51.86
10km 55:54 9:00 51.41
10M 1:32:35 9:16 51.27
Half 2:03:15 9:25 50.55
20M 3:13:01 9:39 51.15
Mara 4:16:59 9:49 51.23
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