Sat 23rd Mar 2019 at 8:00am by Andy D

Run > General
  • Time
    3:05:34
  • Miles
    20.02
  • Min/mi
    9:16
  • Pacing
    88%
  • WAVA
    53.26
  • Stride(cm)
    92
  • Cals
    2341
  • Cadence
    188
  • BPM
    159
  • %MHR
    92.9
  • B/mi
    1473
  • Asc(m)
    217
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

1 comments
Split Summary
===
1) 1m - 8:36(8:36/m) 139/153bpm 101cal 6.98/41.12mph
2) 1m - 8:48(8:48/m) 151/163bpm 113cal 6.82/7.7mph
3) 1m - 8:40(8:40/m) 157/174bpm 116cal 6.92/7.08mph
4) 1m - 8:47(8:47/m) 162/167bpm 120cal 6.83/7.18mph
5) 1m - 8:43(8:43/m) 165/192bpm 122cal 6.88/7.31mph
6) 1m - 9:16(9:16/m) 164/171bpm 129cal 6.48/7.08mph
7) 1m - 9:08(9:08/m) 164/171bpm 126cal 6.57/7.2mph
8) 1m - 9:18(9:18/m) 162/171bpm 124cal 6.45/7.22mph
9) 1m - 9:35(9:35/m) 163/168bpm 128cal 6.26/6.64mph
10) 1m - 9:25(9:25/m) 162/168bpm 123cal 6.37/6.72mph
11) 1m - 9:26(9:26/m) 157/171bpm 109cal 6.36/6.74mph
12) 1m - 9:27(9:27/m) 158/166bpm 112cal 6.35/6.93mph
13) 1m - 9:22(9:22/m) 157/163bpm 108cal 6.4/6.74mph
14) 1m - 9:16(9:16/m) 159/178bpm 108cal 6.47/6.82mph
15) 1m - 9:44(9:44/m) 157/167bpm 106cal 6.17/6.95mph
16) 1m - 9:57(9:57/m) 160/166bpm 119cal 6.03/6.53mph
17) 1m - 10:16(10:16/m) 159/166bpm 120cal 5.85/6.39mph
18) 1m - 9:34(9:34/m) 160/172bpm 114cal 6.27/6.78mph
19) 1m - 8:56(8:56/m) 166/176bpm 121cal 6.72/7.18mph
20) 1m - 9:11(9:11/m) 164/170bpm 121cal 6.53/7.16mph
21) 0.02m - 9(7:22/m) 164/165bpm 1cal 8.14/6.72mph
8:36 8:48 8:40 8:47 8:43 9:16 9:08 9:18 9:35 9:25 9:26 9:27 9:22 9:16 9:44 9:57 10:16 9:34 8:56 9:11 9
RRR-CAZ 🇬🇧
:-) Many more long runs planned before VLM

Pace

2% 13% 59% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:35 8:35 8:35 134 63-153 1151 191 184-198 13/9
2.00 17:23 8:48 8:48 151 136-163 1328 188 184-194 27/9
3.00 26:03 8:40 8:40 158 149-172 1369 187 182-192 5/27
4.00 34:51 8:47 8:47 162 157-167 1424 188 182-192 16/14
5.00 43:34 8:43 8:43 166 158-192 1448 189 180-192 1/8
6.00 52:50 9:16 9:16 164 159-170 1519 189 178-192 4/5
7.00 1:01:58 9:09 9:09 164 159-171 1500 186 180-190 26/23
8.00 1:11:17 9:18 9:18 162 157-170 1507 187 182-190 6/9
9.00 1:20:52 9:35 9:35 163 159-168 1562 187 184-192 24/2
10.00 1:30:17 9:25 9:25 162 157-168 1526 188 182-190 10/5
11.00 1:39:43 9:26 9:26 158 153-171 1490 186 178-190 4/29
12.00 1:49:10 9:27 9:27 158 151-166 1493 188 182-192 13/4
13.00 1:58:32 9:22 9:22 157 152-162 1471 189 174-194 4/9
14.00 2:08:32 10:00 +44 10:00 159 139-177 1590 187 118-192 4/4
15.00 2:18:15 9:44 9:44 157 151-166 1528 187 180-192 7/12
16.00 2:28:37 10:21 +24 10:21 159 152-165 1646 188 118-198 6/5
17.00 2:38:52 10:16 10:16 160 154-166 1642 187 176-194 6/4
18.00 2:49:01 10:08 +34 10:08 161 147-170 1632 189 184-194 15/6
19.00 2:57:56 8:56 8:56 166 161-175 1482 191 186-196 7/13
20.00 3:07:07 9:11 9:11 164 155-170 1506 192 188-198 11/5
20.02 3:07:17 10 7:44 164 163-165 1268 193 192-194 0/0

Heart

159/192max
  • Show Beats/Mile

Elevation

Asc 217m, Range 41m, Flat prediction 3:05:52
Elevation Graph
Biggest Climbs (m) Min/mi
22 2.5% 9:22
20 1.3% 9:32
16 1.5% 9:21
15 1.7% 8:42
13 1.3% 8:47
12 3.0% 9:14
See your biggest climbs

Cadence

188 (198 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 188 20 3:05:33 9:19
Walk 0.4 118 0 46 49:13:37
Pause 0.5 - - 58 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:20 38.74% More
800m 4:10 8:23 44.88% More
1km 5:15 8:27 46.48% More
Mile 8:33 8:33 48.69% More
5k 26:57 8:40 52.54% More
5 miles 43:31 8:42 52.91% More
10k 54:50 8:50 52.41% More
10 miles 1:30:15 9:01 52.60% More
Half 1:59:25 9:07 52.57% More
20 miles 3:07:04 9:21 52.77% More

Predictions

Dist Time Per Mile WAVA
1M 7:45 7:45 53.71
5km 25:45 8:17 54.98
5M 42:39 8:32 53.99
10km 53:41 8:38 53.54
10M 1:28:55 8:54 53.39
Half 1:58:22 9:02 52.64
20M 3:05:22 9:16 53.26
Mara 4:06:48 9:25 53.34
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