Sat 16th Feb 2019 at 7:00am by mdsparky

Run > Long Run
  • Good
  • drizzle
  • Time
    2:57:26
  • Miles
    20.13
  • Min/mi
    8:49
  • Pacing
    77%
  • WAVA
    53.77
  • Stride(cm)
    107
  • Cals
    2344
  • Cadence
    170
  • BPM
    164
  • %MHR
    97.9
  • B/mi
    1450
  • Asc(m)
    259
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:20(9:20/m) 155/169bpm 122cal 6.43/6.91mph
2) 1m - 8:44(8:45/m) 160/166bpm 119cal 6.86/7.14mph
3) 1m - 8:45(8:45/m) 162/168bpm 120cal 6.85/7.16mph
4) 1m - 8:54(8:54/m) 164/169bpm 123cal 6.74/6.97mph
5) 1m - 8:43(8:43/m) 163/169bpm 119cal 6.89/7.22mph
6) 1m - 8:43(8:43/m) 165/168bpm 121cal 6.89/7.03mph
7) 1m - 8:38(8:38/m) 168/172bpm 121cal 6.95/7.26mph
8) 1m - 8:25(8:25/m) 168/175bpm 118cal 7.12/7.41mph
9) 1m - 8:53(8:53/m) 167/176bpm 120cal 6.75/7.31mph
10) 1m - 8:51(8:51/m) 169/176bpm 122cal 6.78/7.6mph
11) 1m - 8:49(8:49/m) 166/177bpm 115cal 6.8/7.39mph
12) 1m - 9:16(9:16/m) 159/176bpm 99cal 6.47/6.93mph
13) 1m - 8:48(8:48/m) 161/168bpm 102cal 6.82/7.08mph
14) 1m - 8:45(8:45/m) 161/165bpm 101cal 6.86/7.2mph
15) 1m - 8:49(8:49/m) 165/168bpm 113cal 6.81/7.28mph
16) 1m - 8:47(8:47/m) 166/170bpm 115cal 6.83/7.18mph
17) 1m - 8:44(8:44/m) 168/173bpm 117cal 6.87/7.39mph
18) 1m - 8:41(8:41/m) 171/176bpm 121cal 6.91/7.18mph
19) 1m - 8:48(8:48/m) 169/176bpm 118cal 6.81/7.33mph
20) 1m - 8:58(8:58/m) 170/174bpm 123cal 6.69/7.16mph
21) 0.13m - 1:04(8:16/m) 173/174bpm 15cal 7.26/7.24mph
9:20 8:44 8:45 8:54 8:43 8:43 8:38 8:25 8:53 8:51 8:49 9:16 8:48 8:45 8:49 8:47 8:44 8:41 8:48 8:58 1:04

Pace

1% 3% 35% 60% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:19 9:19 9:19 153 99-169 1427 168 158-172 16/14
2.00 18:05 8:45 8:45 159 153-165 1392 170 164-172 9/12
3.00 26:50 8:45 8:45 162 152-168 1419 170 166-172 13/11
4.00 35:44 8:54 8:54 164 160-168 1461 171 170-174 14/11
5.00 44:27 8:42 8:42 163 160-169 1419 171 168-172 6/14
6.00 53:10 8:43 8:43 165 162-167 1439 171 168-174 10/5
7.00 1:01:48 8:38 8:38 168 161-172 1450 171 166-176 16/7
8.00 1:10:13 8:25 8:25 168 160-175 1415 171 166-176 9/19
9.00 1:19:07 8:54 8:54 167 157-176 1487 170 160-174 5/14
10.00 1:27:58 8:51 8:51 169 158-176 1495 170 162-174 25/26
11.00 1:36:46 8:49 8:49 165 157-177 1454 170 164-172 8/13
12.00 1:48:18 11:32 +2:18 11:32 157 119-176 1810 169 120-174 26/12
13.00 1:57:08 8:50 8:50 161 156-168 1422 171 166-174 10/15
14.00 2:05:53 8:45 8:45 161 157-164 1408 170 168-172 3/14
15.00 2:14:41 8:48 8:48 165 162-168 1453 171 168-176 16/8
16.00 2:23:28 8:47 8:47 166 163-169 1458 171 166-174 11/11
17.00 2:32:13 8:44 8:44 168 164-172 1468 170 168-172 10/9
18.00 2:40:54 8:41 8:41 171 166-176 1485 170 166-172 15/10
19.00 2:49:41 8:48 8:48 169 160-176 1486 168 120-174 5/17
20.00 2:58:39 8:58 8:58 170 167-173 1524 170 166-172 15/4
20.13 2:59:44 1:05 8:25 173 171-174 1457 170 166-172 0/1

Heart

164/177max
  • Show Beats/Mile

Elevation

Asc 259m, Range 20m, Flat prediction 2:53:32
Elevation Graph
Biggest Climbs (m) Min/mi
14 1.5% 9:11
14 1.9% 13:54
14 2.1% 9:08
14 1.1% 9:23
14 1.8% 8:50
14 3.3% 9:18
See your biggest climbs

Cadence

170 (176 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 170 20.1 2:57:03 8:48
Walk 1.5 120 0 2:41 2:11:41
Still 0.0 - - 0 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:54 39.51% More
800m 4:06 8:14 43.68% More
1km 5:08 8:16 45.54% More
Mile 8:25 8:25 47.65% More
5k 26:39 8:35 51.16% More
5 miles 43:20 8:40 51.09% More
10k 53:55 8:41 51.22% More
10 miles 1:27:25 8:45 52.13% More
Half 1:57:11 8:57 51.41% More
20 miles 2:58:31 8:56 53.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:46 6:46 59.27
5km 23:13 7:28 58.72
5M 38:59 7:48 56.79
10km 49:23 7:57 55.91
10M 1:22:52 8:17 55.00
Half 1:51:11 8:29 53.77
20M 2:56:11 8:49 53.77
Mara 3:56:22 9:01 53.44
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