Sun 17th Mar 2019 at 9:00am by Oranj

Run > Race
  • breezy
  • cold
  • Time
    2:29:25
  • Miles
    19.98
  • Min/mi
    7:29
  • Pacing
    94%
  • WAVA
    70.79
  • Stride(cm)
    135
  • Cals
    1996
  • Cadence
    160
  • BPM
    148
  • %MHR
    87.9
  • B/mi
    1104
  • Asc(m)
    244
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Steady start, slightly wary of the distance. Happy enough with the result but last summer this is the sort of time I was running my 20M ring road laps in. PF 3/10, but much worse after the finish :-/

===
1) 1km - 4:23(4:23/km) 133/142bpm 57cal 13.7/15.32kmph
2) 1km - 4:38(4:38/km) 143/147bpm 65cal 12.95/13.47kmph
3) 1km - 4:41(4:41/km) 143/151bpm 64cal 12.81/13.44kmph
4) 1km - 4:43(4:43/km) 143/151bpm 64cal 12.74/15.55kmph
5) 1km - 4:35(4:35/km) 145/148bpm 65cal 13.08/13.87kmph
6) 1km - 4:50(4:50/km) 148/153bpm 70cal 12.41/12.9kmph
7) 1km - 4:46(4:46/km) 147/157bpm 68cal 12.58/15.45kmph
8) 1km - 4:42(4:42/km) 146/153bpm 67cal 12.75/13.91kmph
9) 1km - 4:25(4:25/km) 144/148bpm 59cal 13.58/14.08kmph
10) 1km - 4:30(4:30/km) 145/147bpm 61cal 13.35/13.71kmph
11) 1km - 4:31(4:31/km) 147/152bpm 63cal 13.28/14.28kmph
12) 1km - 4:43(4:43/km) 146/151bpm 61cal 12.72/14.64kmph
13) 1km - 4:35(4:35/km) 148/153bpm 64cal 13.11/13.44kmph
14) 1km - 4:42(4:42/km) 147/154bpm 63cal 12.77/13.47kmph
15) 1km - 4:45(4:45/km) 148/152bpm 63cal 12.62/15.38kmph
16) 1km - 4:43(4:43/km) 148/151bpm 63cal 12.72/13.47kmph
17) 1km - 4:49(4:49/km) 148/154bpm 62cal 12.45/13.07kmph
18) 1km - 4:48(4:48/km) 147/156bpm 59cal 12.48/13.37kmph
19) 1km - 4:42(4:42/km) 148/156bpm 58cal 12.77/13.84kmph
20) 1km - 4:35(4:35/km) 146/149bpm 49cal 13.09/13.84kmph
21) 1km - 4:40(4:40/km) 146/154bpm 58cal 12.88/14.75kmph
22) 1km - 4:33(4:33/km) 148/154bpm 55cal 13.19/13.57kmph
23) 1km - 4:37(4:37/km) 150/154bpm 62cal 13/13.4kmph
24) 1km - 4:39(4:39/km) 150/154bpm 63cal 12.91/13.44kmph
25) 1km - 4:45(4:45/km) 150/155bpm 62cal 12.64/13.03kmph
26) 1km - 4:41(4:41/km) 150/154bpm 62cal 12.8/14.38kmph
27) 1km - 4:47(4:47/km) 153/155bpm 68cal 12.53/13.17kmph
28) 1km - 4:54(4:54/km) 153/158bpm 68cal 12.24/13.33kmph
29) 1km - 4:37(4:37/km) 152/159bpm 62cal 12.99/16.33kmph
30) 1km - 4:27(4:27/km) 151/159bpm 58cal 13.48/14.04kmph
31) 1km - 4:30(4:30/km) 153/155bpm 62cal 13.36/13.91kmph
32) 1km - 4:29(4:29/km) 154/157bpm 62cal 13.39/13.81kmph
33) 0.16km - 39(3:57/km) 157/160bpm 9cal 15.18/14.41kmph
4:23 4:38 4:41 4:43 4:35 4:50 4:46 4:42 4:25 4:30 4:31 4:43 4:35 4:42 4:45 4:43 4:49 4:48 4:42 4:35 4:40 4:33 4:37 4:39 4:45 4:41 4:47 4:54 4:37 4:27 4:30 4:29 39

Pace

2% 3% 16% 63% 14% 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 7:12 7:12 7:12 137 74-145 985 162 158-182 6/9
2.00 14:44 7:32 7:32 143 137-151 1078 160 158-166 11/9
3.00 22:12 7:28 7:28 144 138-147 1075 160 158-164 8/7
4.00 29:52 7:40 7:40 147 144-153 1126 160 156-174 21/4
5.00 37:31 7:39 7:39 147 135-157 1125 159 156-162 23/15
6.00 44:41 7:10 7:10 145 141-148 1040 160 158-164 3/21
7.00 51:59 7:18 7:18 146 140-152 1065 160 158-166 7/18
8.00 59:27 7:28 7:28 147 142-153 1098 161 158-182 8/7
9.00 1:07:01 7:34 7:34 148 143-154 1120 159 156-162 10/3
10.00 1:14:40 7:39 7:39 148 142-151 1132 160 132-166 13/8
11.00 1:22:26 7:46 7:46 149 140-156 1158 159 156-166 25/9
12.00 1:29:56 7:29 7:29 146 140-156 1093 159 156-162 11/20
13.00 1:37:24 7:29 7:29 146 140-152 1092 159 116-172 6/19
14.00 1:44:48 7:23 7:23 148 145-154 1094 160 158-164 3/13
15.00 1:52:15 7:27 7:27 150 146-154 1119 160 158-162 10/8
16.00 1:59:53 7:38 7:38 150 144-155 1144 159 104-178 10/7
17.00 2:07:33 7:40 7:40 153 144-158 1172 160 156-164 20/4
18.00 2:15:09 7:37 7:37 152 147-159 1157 160 156-166 21/14
19.00 2:22:22 7:13 7:13 152 143-159 1096 160 158-166 7/23
19.98 2:29:25 7:03 7:09 153 149-160 1095 161 154-172 8/19

Heart

148/160max
  • Show Beats/Mile

Elevation

Asc 244m, Range 39m, Flat prediction 2:27:31
Elevation Graph
Biggest Climbs (m) Min/mi
20 1.7% 7:49
19 1.8% 7:48
18 1.4% 7:42
16 2.7% 7:51
16 2.8% 8:15
16 2.7% 8:04
See your biggest climbs

Cadence

160 (182 max) Stride Length: 135cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 159 20 2:29:11 7:28
Walk 0.2 128 0 14 15:31

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:38 51.47% More
800m 3:28 6:58 57.92% More
1km 4:22 7:02 59.72% More
Mile 7:07 7:07 62.28% More
5k 22:42 7:18 66.49% More
5 miles 36:59 7:24 66.52% More
10k 46:13 7:26 66.54% More
10 miles 1:14:40 7:28 68.12% More
Half 1:38:10 7:30 68.58% More

Predictions

Dist Time Per Mile WAVA
1M 6:38 6:38 66.81
5km 21:34 6:56 69.97
5M 35:23 7:05 69.54
10km 44:21 7:08 69.33
10M 1:12:44 7:16 69.93
Half 1:36:20 7:21 69.35
20M 2:29:34 7:29 70.78
Mara 3:18:04 7:34 71.27

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