Sun 31st Mar 2019 at 8:00am by AntClark

Run > Long Run
  • Time
    3:38:59
  • Miles
    30.00
  • Min/mi
    7:18
  • Pacing
    41%
  • WAVA
    68.03
  • Stride(cm)
    126
  • Cals
    2180
  • Cadence
    176
  • BPM
    130
  • %MHR
    72
  • B/mi
    946
  • Asc(m)
    891
  • Hillscore
    70
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 7:39(7:39/m) 118/129bpm 88cal 7.84/8.39mph
2) 1m - 7:33(7:33/m) 126/141bpm 93cal 7.94/8.5mph
3) 1m - 7:14(7:14/m) 123/138bpm 80cal 8.3/9.06mph
4) 1m - 7:51(7:51/m) 135/145bpm 107cal 7.64/8.45mph
5) 1m - 7:41(7:41/m) 135/152bpm 96cal 7.81/8.72mph
6) 1m - 7:02(7:02/m) 121/140bpm 61cal 8.52/9.87mph
7) 1m - 9:18(9:18/m) 137/154bpm 118cal 6.45/9.16mph
8) 1m - 7:11(7:11/m) 126/148bpm 59cal 8.35/8.7mph
9) 1m - 6:48(6:48/m) 123/129bpm 47cal 8.82/9.31mph
10) 1m - 6:37(6:37/m) 116/127bpm 35cal 9.06/10.08mph
11) 1m - 6:56(6:56/m) 122/138bpm 54cal 8.65/9.56mph
12) 1m - 7:07(7:07/m) 130/138bpm 72cal 8.43/9.23mph
13) 1m - 6:56(6:56/m) 126/140bpm 56cal 8.66/9.54mph
14) 1m - 6:45(6:45/m) 130/141bpm 65cal 8.89/9.85mph
15) 1m - 6:55(6:55/m) 131/139bpm 67cal 8.67/9.62mph
16) 1m - 7:09(7:09/m) 125/141bpm 55cal 8.4/9.04mph
17) 1m - 7:07(7:07/m) 130/140bpm 69cal 8.43/9.02mph
18) 1m - 7:10(7:10/m) 131/143bpm 72cal 8.37/9.43mph
19) 1m - 7:00(7:00/m) 131/143bpm 66cal 8.57/9.16mph
20) 1m - 6:53(6:53/m) 129/137bpm 60cal 8.72/9.66mph
21) 1m - 7:58(7:58/m) 139/149bpm 101cal 7.54/9.41mph
22) 1m - 8:06(8:06/m) 138/149bpm 94cal 7.4/8.06mph
23) 1m - 7:38(7:38/m) 136/150bpm 76cal 7.86/8.87mph
24) 1m - 7:22(7:22/m) 127/145bpm 64cal 8.14/9mph
25) 1m - 8:38(8:38/m) 136/154bpm 102cal 6.95/8.68mph
26) 1m - 7:00(7:00/m) 136/146bpm 72cal 8.57/9.04mph
27) 1m - 6:59(6:59/m) 132/144bpm 58cal 8.6/9.02mph
28) 1m - 6:47(6:47/m) 133/138bpm 56cal 8.84/9.12mph
29) 1m - 7:04(7:04/m) 136/146bpm 69cal 8.48/9.54mph
30) 1m - 6:32(6:32/m) 138/145bpm 68cal 9.18/9.48mph
7:39 7:33 7:14 7:51 7:41 7:02 9:18 7:11 6:48 6:37 6:56 7:07 6:56 6:45 6:55 7:09 7:07 7:10 7:00 6:53 7:58 8:06 7:38 7:22 8:38 7:00 6:59 6:47 7:04 6:32
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 6% 24% 55% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:41 7:41 7:41 118 84-129 906 176 168-180 10/11
2.00 15:35 7:54 +21 7:54 126 110-141 996 177 156-182 32/4
3.00 22:49 7:14 7:14 122 105-138 882 176 170-180 14/28
4.00 30:40 7:51 7:51 135 122-145 1061 175 160-180 85/24
5.00 39:12 8:32 +52 8:32 135 120-152 1151 175 114-180 44/2
6.00 48:01 8:49 +1:46 8:49 120 84-140 1059 176 166-184 16/81
7.00 58:34 10:33 +1:16 10:33 138 107-154 1455 168 154-178 128/18
8.00 1:05:58 7:24 +13 7:24 127 116-148 940 177 106-180 7/21
9.00 1:13:02 7:04 +16 7:04 123 110-129 869 177 102-182 1/51
10.00 1:20:22 7:20 +43 7:20 116 102-126 851 179 168-184 0/98
11.00 1:29:36 9:14 +2:18 9:14 120 73-138 1108 179 166-182 12/25
12.00 1:36:50 7:14 +7 7:14 130 121-138 940 178 172-182 19/14
13.00 1:44:19 7:29 +33 7:29 126 111-140 943 177 88-182 10/28
14.00 1:51:11 6:52 +7 6:52 130 121-141 894 178 170-184 14/11
15.00 1:58:07 6:55 6:55 131 123-138 907 175 90-180 15/12
16.00 2:09:40 11:34 +4:25 11:34 125 105-139 1445 176 166-180 15/19
17.00 2:16:47 7:07 7:07 130 120-139 925 175 168-180 18/6
18.00 2:24:15 7:28 +18 7:28 132 120-143 985 175 166-180 13/21
19.00 2:34:22 10:07 +3:07 10:07 130 106-143 1315 177 156-182 19/12
20.00 2:41:15 6:53 6:53 129 113-137 889 178 174-184 16/13
21.00 2:49:26 8:11 +13 8:11 139 125-149 1137 174 160-180 65/3
22.00 2:58:34 9:08 +1:02 9:08 138 125-149 1260 173 106-178 69/0
23.00 3:06:27 7:54 +15 7:54 135 126-150 1066 174 160-178 32/4
24.00 3:14:07 7:40 +18 7:40 125 109-145 958 174 126-178 17/83
25.00 3:24:28 10:21 +1:44 10:21 135 88-154 1398 172 156-180 87/45
26.00 3:31:41 7:12 +12 7:12 136 128-146 980 177 156-180 6/37
27.00 3:38:50 7:09 +11 7:09 131 121-144 937 177 142-186 15/99
28.00 3:45:37 6:47 6:47 132 122-138 895 177 174-180 18/27
29.00 3:52:41 7:04 7:04 136 128-146 962 177 170-186 20/18
30.00 3:59:14 6:32 6:32 138 126-145 902 181 176-186 14/24
30.00 3:59:15 1 7:34 145 145-145 1097 186 186-186 0/0

Heart

130/154max
  • Show Beats/Mile

Elevation

Asc 891m, Range 195m, Flat prediction 3:20:25
Elevation Graph
Biggest Climbs (m) Min/mi
184 3.7% 8:29
134 14.1% 9:28
131 5.3% 9:17
101 10.9% 10:30
23 5.1% 7:33
21 1.8% 11:12
See your biggest climbs

Cadence

176 (186 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.8 175 29.9 3:38:10 7:53
Walk 1.2 101 0.1 3:04 46:51
Still 0.0 - - 5 -
Pause 7.0 - - 17:55 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:10 50.57% More
800m 3:13 6:28 55.72% More
1km 4:01 6:28 58.16% More
Mile 6:32 6:32 61.35% More
5k 21:08 6:48 64.50% More
5 miles 34:45 6:57 63.70% More
10k 46:21 7:28 59.56% More
10 miles 1:17:04 7:42 59.13% More
Half 1:43:00 7:52 58.49% More
20 miles 2:38:51 7:57 59.64% More
Mara 3:30:16 8:02 60.08% More

Predictions

Dist Time Per Mile WAVA
1M 5:57 5:57 67.40
5km 19:48 6:22 68.85
5M 32:47 6:33 67.53
10km 41:16 6:38 66.91
10M 1:08:20 6:50 66.69
Half 1:30:59 6:57 65.71
20M 2:22:29 7:07 66.49
Mara 3:09:42 7:14 66.59
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