Sat 23rd Mar 2019 at 7:00am by JoeCarr28

Run > Long Run
  • Time
    4:01:17
  • Miles
    21.00
  • Min/mi
    11:29
  • Pacing
    77%
  • WAVA
    43.86
  • Stride(cm)
    78
  • Cals
    1872
  • Cadence
    180
  • BPM
    146
  • %MHR
    80.3
  • B/mi
    1679
  • Asc(m)
    939
  • Hillscore
    77
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:09(6:09/km) 143/154bpm 61cal 9.75/11.19kmph
2) 1km - 6:03(6:03/km) 150/158bpm 66cal 9.93/11.22kmph
3) 1km - 6:21(6:21/km) 137/146bpm 60cal 9.44/11.29kmph
4) 1km - 6:47(6:47/km) 144/159bpm 67cal 8.85/10.45kmph
5) 1km - 6:51(6:51/km) 150/164bpm 71cal 8.75/11.52kmph
6) 1km - 8:11(8:11/km) 151/166bpm 82cal 7.34/10.58kmph
7) 1km - 7:10(7:10/km) 148/162bpm 68cal 8.38/11.49kmph
8) 1km - 8:04(8:04/km) 151/165bpm 80cal 7.44/10.75kmph
9) 1km - 7:39(7:39/km) 147/169bpm 60cal 7.85/11.39kmph
10) 1km - 7:42(7:42/km) 146/160bpm 67cal 7.8/10.98kmph
11) 1km - 6:08(6:08/km) 140/151bpm 42cal 9.77/11.49kmph
12) 1km - 6:32(6:32/km) 140/163bpm 41cal 9.19/11.62kmph
13) 1km - 5:44(5:44/km) 138/150bpm 35cal 10.45/11.39kmph
14) 1km - 7:56(7:56/km) 149/162bpm 71cal 7.56/10.58kmph
15) 1km - 8:21(8:21/km) 149/161bpm 73cal 7.19/10.31kmph
16) 1km - 7:15(7:15/km) 141/155bpm 45cal 8.28/12.19kmph
17) 1km - 8:36(8:36/km) 152/167bpm 78cal 6.97/10.92kmph
18) 1km - 6:59(6:59/km) 142/156bpm 40cal 8.6/10.48kmph
19) 1km - 7:40(7:40/km) 150/164bpm 64cal 7.83/10.85kmph
20) 1km - 7:35(7:35/km) 144/160bpm 48cal 7.92/10.81kmph
21) 1km - 7:00(7:00/km) 144/161bpm 45cal 8.58/11.79kmph
22) 1km - 6:09(6:09/km) 150/156bpm 54cal 9.75/10.55kmph
23) 1km - 7:09(7:09/km) 153/164bpm 64cal 8.38/10.48kmph
24) 1km - 7:20(7:20/km) 150/165bpm 59cal 8.18/11.46kmph
25) 1km - 7:11(7:11/km) 145/165bpm 43cal 8.35/12.12kmph
26) 1km - 7:25(7:25/km) 149/163bpm 54cal 8.1/10.75kmph
27) 1km - 7:23(7:23/km) 147/157bpm 51cal 8.13/12.46kmph
28) 1km - 7:14(7:14/km) 147/162bpm 48cal 8.29/11.69kmph
29) 1km - 5:53(5:53/km) 141/146bpm 25cal 10.19/11.02kmph
30) 1km - 6:57(6:57/km) 144/158bpm 40cal 8.63/12.16kmph
31) 1km - 8:22(8:22/km) 147/161bpm 60cal 7.17/11.29kmph
32) 1km - 8:07(8:07/km) 149/157bpm 65cal 7.4/9.77kmph
33) 1km - 6:02(6:02/km) 139/149bpm 23cal 9.95/11.56kmph
34) 0.8km - 5:22(6:42/km) 140/147bpm 22cal 8.96/10.31kmph
6:09 6:03 6:21 6:47 6:51 8:11 7:10 8:04 7:39 7:42 6:08 6:32 5:44 7:56 8:21 7:15 8:36 6:59 7:40 7:35 7:00 6:09 7:09 7:20 7:11 7:25 7:23 7:14 5:53 6:57 8:22 8:07 6:02 5:22

Pace

43% 31% 25% 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 9:40 9:40 9:40 145 103-157 1402 186 116-190 21/10
2.00 19:59 10:19 10:19 140 128-158 1445 184 90-194 25/76
3.00 31:02 11:03 11:03 148 127-161 1635 182 86-194 33/52
4.00 43:25 12:23 12:23 153 123-166 1894 182 116-190 70/1
5.00 56:01 12:36 12:36 148 126-165 1864 175 90-192 38/39
6.00 1:07:49 11:48 11:48 147 123-169 1735 181 108-190 78/76
7.00 1:18:52 11:03 11:03 139 119-152 1535 169 116-190 22/42
8.00 1:28:34 9:42 9:42 141 124-163 1368 183 172-190 30/56
9.00 1:41:02 12:29 12:29 146 128-162 1822 178 96-188 42/24
10.00 1:53:48 12:45 12:45 146 128-161 1862 176 116-190 49/53
11.00 2:06:26 12:38 12:38 147 123-167 1857 178 116-194 55/57
12.00 2:18:21 11:55 11:55 147 128-164 1752 180 116-192 56/49
13.00 2:30:14 11:53 11:53 146 133-161 1734 178 36-190 21/50
14.00 2:40:50 10:36 10:36 150 132-163 1590 186 170-196 53/31
15.00 2:52:07 11:17 11:17 152 134-165 1715 181 116-192 46/13
16.00 3:04:18 12:12 12:12 149 133-165 1817 181 116-190 72/60
17.00 3:16:19 12:00 12:00 147 130-160 1765 176 96-192 30/49
18.00 3:26:18 10:00 10:00 143 127-162 1429 185 116-192 12/64
19.00 3:38:08 11:49 11:49 144 132-158 1702 181 116-190 44/43
20.00 3:50:54 12:47 12:47 149 134-161 1904 180 162-188 84/16
21.00 4:01:16 10:21 10:21 140 133-149 1450 186 168-190 13/23
21.00 4:01:19 3 16:22 134 134-134 2194 186 186-186 0/0

Heart

146/169max
  • Show Beats/Mile

Elevation

Asc 939m, Range 137m, Flat prediction 3:52:48
Elevation Graph
Biggest Climbs (m) Min/mi
105 7.8% 13:58
99 5.4% 12:28
75 9.3% 13:07
73 5.4% 11:10
52 9.1% 13:15
37 18.6% 11:26
See your biggest climbs

Cadence

180 (196 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.2 182 20.4 3:42:35 10:55
Walk 4.7 123 0.6 11:18 18:20
Still 3.1 - - 7:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:12 39.96% More
800m 4:19 8:42 44.04% More
1km 5:30 8:51 45.13% More
Mile 9:05 9:05 46.55% More
5k 32:04 10:19 44.84% More
5 miles 55:35 11:07 42.11% More
10k 1:09:25 11:10 42.09% More
10 miles 1:53:47 11:23 42.43% More
Half 2:30:08 11:28 42.54% More
20 miles 3:50:24 11:31 43.59% More

Predictions

Dist Time Per Mile WAVA
1M 9:34 9:34 44.18
5km 31:50 10:15 45.17
5M 52:43 10:33 44.39
10km 1:06:22 10:41 44.02
10M 1:49:54 10:59 43.93
Half 2:26:19 11:10 43.31
20M 3:49:07 11:27 43.83
Mara 5:05:03 11:39 43.90
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