Sun 31st Mar 2019 at 8:00am by Paul N

Run > Long Run

Follow User
0 👍

Time
2:54:08
Miles
20.10
Min/mi
8:40
Pacing
89%
WAVA
53.33
Stride(cm)
102
Cals
2787
Cadence
183
BPM
169
%MHR
87.9
B/mi
1462
Asc(m)
295
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:54(8:54/m) 145/168bpm 122cal 6.74/7.43mph
2) 1m - 8:40(8:40/m) 155/158bpm 127cal 6.92/7.39mph
3) 1m - 8:26(8:26/m) 161/172bpm 128cal 7.11/7.39mph
4) 1m - 8:23(8:23/m) 172/185bpm 138cal 7.16/7.39mph
5) 1m - 8:29(8:29/m) 172/176bpm 139cal 7.07/7.53mph
6) 1m - 8:25(8:25/m) 169/177bpm 135cal 7.13/7.33mph
7) 1m - 9:22(9:22/m) 169/177bpm 149cal 6.41/7.2mph
8) 1m - 8:55(8:55/m) 167/175bpm 138cal 6.73/7.31mph
9) 1m - 8:27(8:27/m) 163/169bpm 124cal 7.1/7.31mph
10) 1m - 8:21(8:21/m) 164/172bpm 124cal 7.19/7.41mph
11) 1m - 8:22(8:22/m) 166/177bpm 127cal 7.18/7.66mph
12) 1m - 8:45(8:45/m) 169/176bpm 137cal 6.85/7.64mph
13) 1m - 8:42(8:42/m) 167/174bpm 134cal 6.89/7.22mph
14) 1m - 8:42(8:42/m) 168/182bpm 136cal 6.89/7.43mph
15) 1m - 8:30(8:30/m) 168/173bpm 132cal 7.06/7.62mph
16) 1m - 8:51(8:51/m) 170/181bpm 140cal 6.77/7.22mph
17) 1m - 8:36(8:36/m) 171/178bpm 137cal 6.97/7.16mph
18) 1m - 8:34(8:34/m) 188/195bpm 163cal 7/7.2mph
19) 1m - 9:02(9:02/m) 188/195bpm 173cal 6.64/7.26mph
20) 1m - 8:54(8:54/m) 187/191bpm 169cal 6.75/7.14mph
21) 0.1m - 47(8:11/m) 187/191bpm 15cal 7.33/6.87mph

8:54 8:40 8:26 8:23 8:29 8:25 9:22 8:55 8:27 8:21 8:22 8:45 8:42 8:42 8:30 8:51 8:36 8:34 9:02 8:54 47

Pace

13%

77%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:55	8:55	8:55	143 85-168	1274	172 156-180	14/8
2.00	17:35	8:40	8:40	155 151-158	1343	176 170-186	20/6
3.00	26:00	8:26	8:26	161 156-172	1357	177 172-182	20/8
4.00	34:23	8:22	8:22	172 162-184	1440	181 176-186	11/24
5.00	42:53	8:30	8:30	172 167-174	1462	182 176-186	16/16
6.00	51:18	8:25	8:25	169 157-177	1423	181 176-186	15/12
7.00	1:00:40	9:22	9:22	169 162-177	1583	179 164-186	39/21
8.00	1:10:14	9:34 +39	9:34	166 150-174	1589	180 172-188	20/51
9.00	1:18:41	8:27	8:27	162 154-168	1369	184 174-188	11/8
10.00	1:27:02	8:21	8:21	164 157-171	1368	184 180-188	7/15
11.00	1:35:23	8:22	8:22	166 162-177	1388	185 170-190	6/23
12.00	1:44:09	8:45	8:45	169 164-176	1479	179 166-186	8/8
13.00	1:52:51	8:42	8:42	167 163-174	1453	185 180-190	15/17
14.00	2:01:33	8:42	8:42	169 164-182	1471	187 178-192	7/9
15.00	2:10:03	8:30	8:30	168 165-173	1428	187 178-190	5/5
16.00	2:18:55	8:51	8:51	170 166-181	1506	181 170-186	13/14
17.00	2:27:31	8:36	8:36	171 163-178	1471	187 174-194	9/5
18.00	2:36:05	8:34	8:34	188 172-194	1612	190 184-194	17/14
19.00	2:45:07	9:02	9:02	188 183-195	1698	192 176-200	13/15
20.00	2:54:01	8:54	8:54	187 178-191	1663	189 182-196	13/6
20.10	2:54:49	48	8:20	187 185-189	1559	188 184-192	1/0

Heart

169/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 295m, Range 75m, Flat prediction 2:53:56

Elevation Graph

Biggest Climbs (m)	Min/mi
35 6.4%	9:38
22 2.1%	8:26
See your biggest climbs

Cadence

183 (200 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	182	20.1	2:54:10	8:42
Walk	0.0	0	0	0	NAN:00:00
Pause	0.4	-	-	39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	39.29%	More
800m	4:03	8:09	42.50%	More
1km	5:06	8:12	44.29%	More
Mile	8:14	8:14	47.31%	More
5k	25:55	8:21	51.07%	More
5 miles	42:12	8:26	50.97%	More
10k	52:56	8:31	50.78%	More
10 miles	1:25:46	8:35	51.77%	More
Half	1:53:16	8:39	51.86%	More
20 miles	2:53:52	8:42	53.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	58.44
5km	22:52	7:22	57.90
5M	38:22	7:40	56.06
10km	48:35	7:49	55.32
10M	1:21:31	8:09	54.47
Half	1:49:20	8:21	53.31
20M	2:53:11	8:40	53.33
Mara	3:52:18	8:52	53.02

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry