Sat 16th Mar 2019 at 8:00am by Penky69

Run > Long Run
  • Time
    3:56:01
  • Miles
    22.01
  • Min/mi
    10:43
  • Pacing
    68%
  • WAVA
    52.75
  • Stride(cm)
    86
  • Cals
    2251
  • Cadence
    175
  • BPM
    167
  • %MHR
    97.9
  • B/mi
    1795
  • Asc(m)
    182
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

2 comments
VERY tough in that wind!!!

Split Summary
===
1) 1m - 11:00(11:00/m) 162/186bpm 105cal 5.46/5.78mph
2) 1m - 10:40(10:40/m) 163/177bpm 102cal 5.63/5.82mph
3) 1m - 10:41(10:41/m) 162/175bpm 101cal 5.61/6.12mph
4) 1m - 10:34(10:34/m) 172/182bpm 108cal 5.68/5.89mph
5) 1m - 10:30(10:30/m) 166/179bpm 101cal 5.71/5.97mph
6) 1m - 10:28(10:28/m) 168/178bpm 103cal 5.74/5.93mph
7) 1m - 10:48(10:48/m) 171/180bpm 108cal 5.56/5.95mph
8) 1m - 10:47(10:47/m) 168/178bpm 105cal 5.57/5.97mph
9) 1m - 10:52(10:52/m) 173/180bpm 110cal 5.52/5.59mph
10) 1m - 10:36(10:36/m) 160/175bpm 86cal 5.66/6.12mph
11) 1m - 10:19(10:19/m) 162/182bpm 87cal 5.82/6.12mph
12) 1m - 10:33(10:33/m) 161/176bpm 89cal 5.69/5.91mph
13) 1m - 10:53(10:53/m) 171/180bpm 107cal 5.52/5.78mph
14) 1m - 10:41(10:41/m) 172/177bpm 107cal 5.62/6.05mph
15) 1m - 10:39(10:39/m) 170/178bpm 103cal 5.64/6.03mph
16) 1m - 10:51(10:51/m) 168/189bpm 100cal 5.53/5.95mph
17) 1m - 10:39(10:39/m) 167/178bpm 99cal 5.63/5.91mph
18) 1m - 11:07(11:07/m) 168/175bpm 103cal 5.4/6.22mph
19) 1m - 10:56(10:56/m) 170/179bpm 104cal 5.48/6.18mph
20) 1m - 10:51(10:51/m) 173/181bpm 109cal 5.53/6.12mph
21) 1m - 10:42(10:42/m) 172/181bpm 107cal 5.6/6.05mph
22) 1m - 10:49(10:49/m) 171/176bpm 107cal 5.55/6.16mph
23) 0.01m - 4(11:25/m) 166/166bpm 5.25/5.55mph
11:00 10:40 10:41 10:34 10:30 10:28 10:48 10:47 10:52 10:36 10:19 10:33 10:53 10:41 10:39 10:51 10:39 11:07 10:56 10:51 10:42 10:49 4
Old Man
The splits are excellent though, despite the wind!! Well done, hope you were pleased too
Penky69
More pleased on reflection. And I hurt less today than expected!

Pace

6% 18% 63% 12% 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 10:59 10:59 10:59 163 126-186 1791 177 118-182 7/5
2.00 21:39 10:40 10:40 163 158-177 1738 176 172-184 6/4
3.00 32:21 10:41 10:41 162 154-175 1732 175 170-176 4/6
4.00 42:54 10:33 10:33 171 161-182 1805 175 170-178 9/10
5.00 53:25 10:31 10:31 166 154-179 1746 174 164-178 5/8
6.00 1:03:53 10:28 10:28 168 160-177 1758 174 172-178 10/5
7.00 1:14:40 10:48 10:48 171 162-180 1846 175 170-182 7/2
8.00 1:25:27 10:47 10:47 168 156-178 1812 174 172-176 9/6
9.00 1:36:20 10:52 10:52 173 166-180 1881 175 172-182 5/1
10.00 1:46:56 10:36 10:36 160 151-174 1697 176 172-182 6/17
11.00 1:57:15 10:19 10:19 163 156-182 1681 178 174-184 12/11
12.00 2:07:49 10:34 +1 10:34 162 154-176 1712 175 118-184 10/11
13.00 2:18:41 10:53 10:53 171 155-179 1860 174 170-180 10/3
14.00 2:29:22 10:41 10:41 172 167-176 1837 174 168-176 9/16
15.00 2:40:01 10:39 10:39 170 162-178 1810 174 166-178 6/6
16.00 2:54:34 14:33 +3:42 14:33 168 132-189 2444 176 118-182 7/10
17.00 3:05:13 10:39 10:39 167 161-177 1778 176 172-180 8/11
18.00 3:16:20 11:07 11:07 167 146-175 1858 169 114-178 16/4
19.00 3:28:55 12:35 +1:39 12:35 169 142-179 2126 175 172-178 10/13
20.00 3:39:46 10:51 10:51 173 165-181 1878 175 172-178 6/4
21.00 3:50:34 10:47 +4 10:47 172 167-181 1856 174 168-176 4/8
22.00 4:01:23 10:49 10:49 171 166-175 1850 174 166-176 7/10
22.01 4:01:26 3 9:57 166 166-166 1652 178 178-178 0/0

Heart

167/189max
  • Show Beats/Mile

Elevation

Asc 182m, Range 22m, Flat prediction 3:55:52
Elevation Graph
Biggest Climbs (m) Min/mi
16 1.8% 10:59
See your biggest climbs

Cadence

175 (184 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.4 175 22 3:55:11 10:47
Walk 1.9 118 0 4:32 1:44:06
Pause 0.7 - - 1:43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 9:59 38.69% More
800m 5:04 10:11 41.47% More
1km 6:19 10:11 43.25% More
Mile 10:17 10:17 45.41% More
5k 32:35 10:29 50.05% More
5 miles 52:52 10:34 50.34% More
10k 1:05:54 10:36 50.54% More
10 miles 1:46:08 10:37 51.69% More
Half 2:19:22 10:38 51.76% More
20 miles 3:39:34 10:59 51.31% More

Predictions

Dist Time Per Mile WAVA
1M 8:54 8:54 52.44
5km 29:37 9:32 55.07
5M 49:03 9:49 54.25
10km 1:01:46 9:56 53.93
10M 1:42:16 10:14 53.64
Half 2:16:10 10:24 52.61
20M 3:33:14 10:40 52.83
Mara 4:43:54 10:50 52.54

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