Sun 10th Mar 2019 at 7:00am by B Rubble

Run > Long Run
  • Time
    2:56:11
  • Miles
    21.41
  • Min/mi
    8:14
  • Pacing
    30%
  • WAVA
    64.07
  • Stride(cm)
    114
  • Cals
    2107
  • Cadence
    172
  • BPM
    144
  • %MHR
    87.5
  • B/mi
    1189
  • Asc(m)
    302
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

With Club Sunday. Out to Frampton then back looping around Slimbridge via Longaston Lane. Felt quite good up to 18 miles when hip started aching.

Split Summary
===
1) 1m - 8:02(8:02/m) 127/137bpm 91cal 7.46/11.12mph
2) 1m - 8:12(8:12/m) 130/137bpm 94cal 7.32/8.54mph
3) 1m - 7:39(7:39/m) 130/138bpm 83cal 7.84/9mph
4) 1m - 8:17(8:17/m) 120/135bpm 69cal 7.25/7.74mph
5) 1m - 8:06(8:06/m) 123/128bpm 67cal 7.4/7.78mph
6) 1m - 8:21(8:21/m) 127/136bpm 79cal 7.19/7.51mph
7) 1m - 8:28(8:28/m) 137/150bpm 98cal 7.09/7.56mph
8) 1m - 8:17(8:17/m) 131/140bpm 78cal 7.25/8.37mph
9) 1m - 8:30(8:30/m) 132/139bpm 81cal 7.06/8.58mph
10) 1m - 8:11(8:11/m) 148/161bpm 107cal 7.33/7.83mph
11) 1m - 8:16(8:16/m) 150/156bpm 112cal 7.26/7.99mph
12) 1m - 8:14(8:14/m) 150/163bpm 108cal 7.29/7.78mph
13) 1m - 8:30(8:30/m) 160/167bpm 124cal 7.06/7.24mph
14) 1m - 8:17(8:17/m) 160/165bpm 120cal 7.24/7.66mph
15) 1m - 8:10(8:10/m) 157/163bpm 113cal 7.35/7.83mph
16) 1m - 7:58(7:58/m) 158/162bpm 111cal 7.54/7.74mph
17) 1m - 8:17(8:17/m) 160/170bpm 117cal 7.24/7.97mph
18) 1m - 8:15(8:15/m) 183/191bpm 148cal 7.27/8.39mph
19) 1m - 7:44(7:44/m) 184/191bpm 140cal 7.76/8.5mph
20) 1m - 8:23(8:23/m) 144/188bpm 56cal 7.15/8.27mph
21) 1m - 8:44(8:44/m) 146/163bpm 74cal 6.87/8.52mph
22) 0.41m - 3:21(8:16/m) 151/160bpm 37cal 7.25/7.7mph
8:02 8:12 7:39 8:17 8:06 8:21 8:28 8:17 8:30 8:11 8:16 8:14 8:30 8:17 8:10 7:58 8:17 8:15 7:44 8:23 8:44 3:21

Pace

3% 3% 47% 43% 4% 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 8:02 8:02 8:02 125 102-136 1003 178 174-188 19/33
2.00 16:13 8:12 8:12 130 122-137 1065 175 170-180 13/20
3.00 23:52 7:39 7:39 130 121-138 995 173 168-178 10/49
4.00 36:10 12:17 +4:01 12:17 119 79-135 1462 174 106-180 8/19
5.00 44:16 8:06 8:06 123 118-128 997 173 168-178 7/18
6.00 52:37 8:21 8:21 127 118-135 1060 173 168-176 24/16
7.00 1:01:04 8:27 8:27 137 124-150 1159 172 168-178 6/18
8.00 1:10:08 9:04 +47 9:04 130 117-139 1178 172 168-178 8/10
9.00 1:18:38 8:30 8:30 132 127-137 1121 173 170-176 8/8
10.00 1:28:56 10:18 +2:07 10:18 147 110-159 1515 171 106-178 6/7
11.00 1:37:12 8:16 8:16 150 147-155 1239 173 170-178 6/6
12.00 1:45:50 8:38 +24 8:38 150 137-163 1295 173 166-176 7/7
13.00 1:54:20 8:30 8:30 160 154-167 1361 172 170-174 5/4
14.00 2:02:37 8:17 8:17 160 154-165 1326 171 168-176 8/9
15.00 2:10:47 8:10 8:10 157 146-163 1282 172 168-174 11/6
16.00 2:19:03 8:16 +19 8:16 158 149-162 1307 172 168-176 5/10
17.00 2:27:21 8:17 8:17 160 147-170 1326 170 168-174 13/5
18.00 2:35:35 8:15 8:15 183 160-190 1509 172 168-174 40/19
19.00 2:43:19 7:44 7:44 184 179-191 1422 173 170-178 18/4
20.00 2:56:50 13:31 +5:07 13:31 142 79-188 1919 168 112-178 18/8
21.00 3:06:49 9:58 +1:14 9:58 145 119-163 1446 170 164-174 43/19
21.41 3:12:39 5:50 +2:28 14:25 150 126-160 2163 172 168-178 7/1

Heart

144/191max
  • Show Beats/Mile

Elevation

Asc 302m, Range 93m, Flat prediction 2:50:38
Elevation Graph
Biggest Climbs (m) Min/mi
48 3.8% 10:39
20 2.6% 8:52
19 2.6% 14:00
13 11.5% 7:33
13 2.4% 8:24
12 1.9% 8:25
See your biggest climbs

Cadence

172 (188 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.6 172 21.4 2:55:44 8:39
Walk 3.8 108 0 7:38 29:15:57
Still 0.0 - - 1 -
Pause 4.6 - - 9:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:03 48.01% More
800m 3:36 7:14 55.27% More
1km 4:31 7:17 57.26% More
Mile 7:35 7:35 57.99% More
5k 25:04 8:04 59.72% More
5 miles 40:34 8:07 60.14% More
10k 50:41 8:09 60.14% More
10 miles 1:22:31 8:15 61.10% More
Half 1:51:26 8:30 59.88% More
20 miles 2:56:50 8:51 59.33% More

Predictions

Dist Time Per Mile WAVA
1M 6:46 6:46 64.97
5km 22:35 7:16 66.27
5M 37:29 7:30 65.09
10km 47:14 7:36 64.53
10M 1:18:22 7:50 64.33
Half 1:44:28 7:58 63.38
20M 2:43:52 8:12 64.03
Mara 3:38:25 8:20 64.05

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