Fri 1st Mar 2019 at 7:00am by DocM

Run > Long Run
  • Time
    3:38:47
  • Miles
    20.03
  • Min/mi
    10:55
  • Pacing
    59%
  • WAVA
    52.85
  • Stride(cm)
    82
  • Cals
    1327
  • Cadence
    180
  • BPM
    133
  • %MHR
    78.3
  • B/mi
    1453
  • Asc(m)
    407
  • Hillscore
    27
  • Surface
    Road

Notes & Comments

4 comments
Split Summary
===
1) 0.62m - 7:00(11:17/m) 123/135bpm 50cal 5.32/6.03mph
2) 0.62m - 6:34(10:34/m) 124/138bpm 46cal 5.68/5.97mph
3) 0.62m - 6:26(10:22/m) 130/137bpm 48cal 5.79/5.99mph
4) 0.62m - 6:21(10:13/m) 132/141bpm 48cal 5.87/5.99mph
5) 0.62m - 6:44(10:51/m) 133/139bpm 50cal 5.53/5.95mph
6) 0.62m - 6:45(10:52/m) 130/144bpm 45cal 5.52/5.95mph
7) 0.62m - 6:29(10:26/m) 131/136bpm 44cal 5.75/5.93mph
8) 0.62m - 7:01(11:17/m) 135/143bpm 52cal 5.31/5.91mph
9) 0.62m - 6:44(10:51/m) 135/144bpm 48cal 5.53/5.87mph
10) 0.62m - 7:36(12:14/m) 124/141bpm 36cal 4.9/5.89mph
11) 0.62m - 6:40(10:44/m) 130/136bpm 38cal 5.59/5.91mph
12) 0.62m - 7:09(11:31/m) 122/135bpm 24cal 5.21/5.89mph
13) 0.62m - 6:37(10:39/m) 129/141bpm 36cal 5.63/6.07mph
14) 0.62m - 6:27(10:23/m) 137/148bpm 45cal 5.78/6.14mph
15) 0.62m - 6:37(10:38/m) 131/137bpm 36cal 5.64/6.62mph
16) 0.62m - 6:34(10:34/m) 136/144bpm 45cal 5.67/6.39mph
17) 0.62m - 7:26(11:58/m) 130/145bpm 33cal 5.01/5.95mph
18) 0.62m - 6:16(10:05/m) 130/144bpm 30cal 5.95/6.26mph
19) 0.62m - 6:39(10:42/m) 133/147bpm 38cal 5.6/6.64mph
20) 0.62m - 7:13(11:37/m) 132/143bpm 38cal 5.16/6.2mph
21) 0.62m - 7:55(12:44/m) 128/144bpm 35cal 4.71/6.37mph
22) 0.62m - 7:45(12:28/m) 133/152bpm 44cal 4.81/6.14mph
23) 0.62m - 7:16(11:41/m) 131/143bpm 32cal 5.13/6.01mph
24) 0.62m - 7:22(11:51/m) 137/146bpm 48cal 5.06/6.68mph
25) 0.62m - 6:10(9:55/m) 143/156bpm 45cal 6.05/6.49mph
26) 0.62m - 6:10(9:55/m) 144/153bpm 47cal 6.05/6.99mph
27) 0.62m - 6:45(10:52/m) 140/154bpm 43cal 5.52/7.62mph
28) 0.62m - 7:48(12:33/m) 133/144bpm 33cal 4.78/6.3mph
29) 0.62m - 6:28(10:25/m) 139/150bpm 38cal 5.76/6.41mph
30) 0.62m - 6:02(9:43/m) 136/147bpm 29cal 6.18/6.72mph
31) 0.62m - 6:03(9:43/m) 146/152bpm 47cal 6.17/6.74mph
32) 0.62m - 6:17(10:07/m) 144/151bpm 44cal 5.93/6.68mph
33) 0.15m - 1:27(9:56/m) 151/159bpm 12cal 6.04/6.3mph
7:00 6:34 6:26 6:21 6:44 6:45 6:29 7:01 6:44 7:36 6:40 7:09 6:37 6:27 6:37 6:34 7:26 6:16 6:39 7:13 7:55 7:45 7:16 7:22 6:10 6:10 6:45 7:48 6:28 6:02 6:03 6:17 1:27
Velociraptor
Well done! And an excellent pace too :) Don't go peaking too early ;)
DocM
All in the name of research. I've got a couple of lower mileage weeks coming up
Velociraptor
:)
Ness
Impressive! :)

Pace

5% 24% 39% 29% 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 10:59 10:59 10:59 121 71-135 1329 185 180-190 15/35
2.00 21:23 10:24 10:24 129 110-138 1342 185 128-190 9/14
3.00 31:43 10:19 10:19 133 124-140 1373 185 180-188 16/10
4.00 42:36 10:54 10:54 131 118-143 1427 182 118-190 15/9
5.00 53:42 11:06 11:06 133 120-143 1476 181 118-190 25/12
6.00 1:05:22 11:40 11:40 132 98-144 1540 180 108-190 23/6
7.00 1:16:15 10:53 10:53 127 103-136 1382 184 178-188 16/34
8.00 1:32:11 15:56 +4:49 15:56 125 91-141 1993 182 118-190 34/11
9.00 1:42:30 10:18 10:18 136 118-148 1401 184 114-190 19/30
10.00 1:53:29 10:59 10:59 133 117-144 1462 182 118-228 19/18
11.00 2:04:26 10:57 10:57 129 116-145 1413 176 118-188 12/40
12.00 2:15:01 10:34 10:34 135 101-147 1427 180 122-190 37/13
13.00 2:27:01 12:00 12:00 127 90-144 1524 169 102-190 21/27
14.00 2:39:19 12:18 12:18 134 104-152 1648 172 108-192 42/41
15.00 2:51:17 11:58 11:58 133 103-145 1592 173 118-192 21/16
16.00 3:01:00 9:44 9:44 144 126-156 1401 187 132-192 22/17
17.00 3:12:34 11:34 11:34 138 111-154 1596 177 118-246 12/12
18.00 3:23:37 11:02 11:02 137 116-150 1512 177 118-192 11/17
19.00 3:33:13 9:37 9:37 140 124-151 1346 187 120-192 5/25
20.00 3:43:20 10:06 10:06 144 134-154 1455 185 128-196 20/13
20.03 3:43:38 18 10:19 156 151-159 1610 189 188-190 0/0

Heart

133/159max
  • Show Beats/Mile

Elevation

Asc 407m, Range 61m, Flat prediction 3:33:33
Elevation Graph
Biggest Climbs (m) Min/mi
42 1.4% 11:30
23 3.7% 11:55
20 3.7% 10:48
18 3.3% 11:30
17 4.9% 12:58
16 4.8% 10:12
See your biggest climbs

Cadence

180 (246 max) Stride Length: 82cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.7 185 19 3:17:47 10:40
Walk 9.1 123 1 20:49 20:11
Still 0.1 - - 13 -
Pause 2.1 - - 4:49 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 8:59 43.81% More
800m 4:35 9:13 46.76% More
1km 5:45 9:16 48.55% More
Mile 9:34 9:34 49.88% More
5k 31:47 10:14 52.43% More
5 miles 51:59 10:24 52.35% More
10k 1:06:08 10:39 51.51% More
10 miles 1:49:46 10:59 51.15% More
Half 2:28:05 11:18 49.87% More
20 miles 3:42:57 11:09 51.78% More

Predictions

Dist Time Per Mile WAVA
1M 8:00 8:00 59.62
5km 27:58 9:00 59.59
5M 47:17 9:27 57.54
10km 1:00:06 9:40 56.68
10M 1:41:37 10:10 55.25
Half 2:16:55 10:27 53.57
20M 3:38:25 10:55 52.85
Mara 4:54:17 11:14 51.96
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