Sat 30th Mar 2019 at 9:00am by a4gjw

Run > General
  • Time
    3:11:06
  • Miles
    20.08
  • Min/mi
    9:31
  • Pacing
    90%
  • WAVA
    59.96
  • Stride(cm)
    92
  • Cals
    2352
  • Cadence
    183
  • BPM
    169
  • %MHR
    98.7
  • B/mi
    1606
  • Asc(m)
    259
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:05(6:05/km) 140/151bpm 60cal 9.87/10.35kmph
2) 1km - 5:59(5:59/km) 147/156bpm 64cal 10.02/10.48kmph
3) 1km - 6:02(6:02/km) 152/157bpm 67cal 9.96/10.18kmph
4) 1km - 6:00(6:00/km) 151/158bpm 67cal 10/10.31kmph
5) 1km - 5:55(5:55/km) 156/158bpm 70cal 10.16/11.22kmph
6) 1km - 5:56(5:56/km) 162/171bpm 73cal 10.12/10.45kmph
7) 1km - 6:02(6:02/km) 160/164bpm 76cal 9.94/10.35kmph
8) 1km - 6:08(6:08/km) 160/163bpm 77cal 9.78/10.11kmph
9) 1km - 6:01(6:01/km) 159/165bpm 74cal 9.98/10.55kmph
10) 1km - 6:09(6:09/km) 163/175bpm 77cal 9.75/10.25kmph
11) 1km - 6:23(6:23/km) 165/174bpm 81cal 9.41/10.45kmph
12) 1km - 6:22(6:22/km) 160/166bpm 79cal 9.42/10.38kmph
13) 1km - 6:20(6:20/km) 159/177bpm 77cal 9.48/9.98kmph
14) 1km - 6:20(6:20/km) 181/186bpm 80cal 9.46/10.55kmph
15) 1km - 6:06(6:06/km) 180/187bpm 77cal 9.85/11.25kmph
16) 1km - 6:08(6:08/km) 182/185bpm 78cal 9.77/10.28kmph
17) 1km - 6:14(6:14/km) 182/193bpm 79cal 9.64/10.95kmph
18) 1km - 5:49(5:49/km) 181/186bpm 73cal 10.33/10.81kmph
19) 1km - 5:46(5:46/km) 179/185bpm 73cal 10.4/11.08kmph
20) 1km - 5:31(5:31/km) 180/185bpm 69cal 10.88/11.29kmph
21) 1km - 5:48(5:48/km) 182/189bpm 73cal 10.35/11.42kmph
22) 1km - 5:40(5:40/km) 182/188bpm 72cal 10.6/11.02kmph
23) 1km - 5:30(5:30/km) 179/184bpm 69cal 10.92/11.52kmph
24) 1km - 5:47(5:47/km) 178/191bpm 73cal 10.38/11.32kmph
25) 1km - 5:30(5:30/km) 176/183bpm 69cal 10.9/11.35kmph
26) 1km - 5:32(5:32/km) 178/195bpm 70cal 10.84/11.72kmph
27) 1km - 5:43(5:43/km) 169/182bpm 72cal 10.5/11.08kmph
28) 1km - 5:40(5:40/km) 168/174bpm 71cal 10.58/11.12kmph
29) 1km - 5:38(5:38/km) 166/171bpm 71cal 10.65/11.08kmph
30) 1km - 5:38(5:38/km) 167/171bpm 71cal 10.65/10.95kmph
31) 1km - 5:33(5:33/km) 177/192bpm 70cal 10.83/11.12kmph
32) 1km - 5:45(5:45/km) 186/192bpm 73cal 10.43/11.19kmph
33) 0.31km - 2:09(6:56/km) 177/188bpm 27cal 8.65/10.48kmph
6:05 5:59 6:02 6:00 5:55 5:56 6:02 6:08 6:01 6:09 6:23 6:22 6:20 6:20 6:06 6:08 6:14 5:49 5:46 5:31 5:48 5:40 5:30 5:47 5:30 5:32 5:43 5:40 5:38 5:38 5:33 5:45 2:09

Pace

18% 67% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:43 9:43 9:43 138 93-155 1341 181 116-188 14/6
2.00 19:23 9:40 9:40 151 147-156 1459 182 178-186 16/2
3.00 28:57 9:34 9:34 153 136-158 1465 182 180-186 12/9
4.00 38:34 9:36 9:36 161 154-171 1547 181 178-184 7/7
5.00 48:23 9:50 9:50 160 154-163 1572 180 178-184 12/14
6.00 58:07 9:44 9:44 162 155-173 1576 180 172-184 8/16
7.00 1:08:13 10:05 10:05 164 155-174 1655 178 122-190 9/15
8.00 1:18:36 10:23 10:23 159 151-165 1652 180 170-184 26/1
9.00 1:28:32 9:56 9:56 179 158-186 1779 181 176-186 17/26
10.00 1:38:39 10:07 10:07 182 178-187 1840 178 162-186 13/16
11.00 1:48:11 9:32 9:32 181 170-192 1725 181 158-188 13/15
12.00 1:57:26 9:15 9:15 180 171-184 1665 184 180-190 26/16
13.00 2:06:36 9:10 9:10 181 177-189 1660 182 164-192 3/23
14.00 2:15:32 8:56 8:56 181 172-187 1618 186 176-192 10/14
15.00 2:24:41 9:09 9:09 178 161-191 1628 186 168-194 16/8
16.00 2:33:37 8:56 8:56 178 171-195 1591 191 188-194 16/12
17.00 2:42:47 9:10 9:10 170 146-180 1558 191 188-196 8/7
18.00 2:51:51 9:04 9:04 165 146-172 1495 191 184-194 10/11
19.00 3:00:51 9:00 9:00 168 163-189 1513 191 188-194 1/15
20.00 3:10:46 9:55 +30 9:55 186 178-191 1844 186 122-194 8/16
20.08 3:11:36 50 10:57 166 154-175 1819 179 178-182 0/2

Heart

169/195max
  • Show Beats/Mile

Elevation

Asc 259m, Range 56m, Flat prediction 3:10:10
Elevation Graph
Biggest Climbs (m) Min/mi
42 1.7% 10:09
32 2.7% 9:28
12 1.5% 8:56
11 1.6% 9:38
11 3.3% 9:54
See your biggest climbs

Cadence

183 (196 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 183 20.1 3:10:37 9:30
Walk 0.5 121 0 56 1:48:35
Still 0.0 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:23 42.85% More
800m 4:19 8:41 49.51% More
1km 5:26 8:45 51.21% More
Mile 8:49 8:49 53.77% More
5k 27:56 9:00 57.81% More
5 miles 45:07 9:01 58.56% More
10k 56:07 9:02 58.90% More
10 miles 1:31:35 9:09 59.81% More
Half 2:03:09 9:24 58.93% More
20 miles 3:10:44 9:32 59.83% More

Predictions

Dist Time Per Mile WAVA
1M 7:57 7:57 59.60
5km 26:26 8:30 61.10
5M 43:47 8:45 60.34
10km 55:07 8:52 59.98
10M 1:31:16 9:08 60.02
Half 2:01:31 9:17 59.26
20M 3:10:18 9:31 59.96
Mara 4:13:21 9:40 60.06
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