Sun 21st Apr 2019 at 7:00am by Paul N

Run > Long Run
  • Time
    2:50:44
  • Miles
    20.01
  • Min/mi
    8:32
  • Pacing
    93%
  • WAVA
    54.40
  • Stride(cm)
    102
  • Cals
    2593
  • Cadence
    186
  • BPM
    167
  • %MHR
    87.2
  • B/mi
    1429
  • Asc(m)
    420
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:20(8:20/m) 134/145bpm 102cal 7.2/7.56mph
2) 1m - 8:11(8:11/m) 140/150bpm 107cal 7.33/7.6mph
3) 1m - 8:22(8:22/m) 145/153bpm 113cal 7.17/7.58mph
4) 1m - 8:29(8:29/m) 158/175bpm 125cal 7.07/7.49mph
5) 1m - 8:26(8:26/m) 161/168bpm 127cal 7.11/7.35mph
6) 1m - 8:41(8:41/m) 161/166bpm 130cal 6.91/7.91mph
7) 1m - 8:33(8:33/m) 164/169bpm 130cal 7.02/7.62mph
8) 1m - 8:30(8:30/m) 166/176bpm 132cal 7.06/7.43mph
9) 1m - 8:41(8:41/m) 174/195bpm 146cal 6.91/7.45mph
10) 1m - 8:33(8:33/m) 186/191bpm 162cal 7.02/7.62mph
11) 1m - 8:30(8:30/m) 185/190bpm 160cal 7.06/7.6mph
12) 1m - 8:31(8:31/m) 185/191bpm 159cal 7.04/7.41mph
13) 1m - 8:39(8:39/m) 187/200bpm 162cal 6.93/7.18mph
14) 1m - 8:22(8:22/m) 189/197bpm 160cal 7.17/7.85mph
15) 1m - 8:28(8:28/m) 189/194bpm 161cal 7.09/7.76mph
16) 1m - 8:36(8:36/m) 187/201bpm 161cal 6.98/7.81mph
17) 1m - 8:28(8:28/m) 164/193bpm 100cal 7.09/7.53mph
18) 1m - 8:39(8:39/m) 158/162bpm 81cal 6.94/7.16mph
19) 1m - 8:48(8:48/m) 158/163bpm 76cal 6.82/7.14mph
20) 1m - 8:55(8:55/m) 160/166bpm 99cal 6.73/7.16mph
21) 0.01m - 3(8:00/m) 158/158bpm 7.5/6.59mph
8:20 8:11 8:22 8:29 8:26 8:41 8:33 8:30 8:41 8:33 8:30 8:31 8:39 8:22 8:28 8:36 8:28 8:39 8:48 8:55 3

Pace

2% 14% 74% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:20 8:20 8:20 131 87-144 1091 174 116-184 8/17
2.00 16:31 8:11 8:11 140 133-149 1146 181 174-186 16/16
3.00 24:53 8:22 8:22 145 139-153 1213 183 178-186 12/17
4.00 33:22 8:29 8:29 159 143-175 1349 183 176-186 18/18
5.00 41:48 8:26 8:26 161 153-168 1358 183 178-186 29/24
6.00 50:28 8:41 8:41 161 157-165 1397 183 180-188 25/21
7.00 59:01 8:33 8:33 164 158-168 1401 185 176-188 21/20
8.00 1:07:31 8:30 8:30 166 161-176 1412 183 122-190 21/22
9.00 1:16:12 8:41 8:41 175 160-194 1520 184 116-190 33/30
10.00 1:24:46 8:33 8:33 186 183-191 1591 186 178-192 24/18
11.00 1:33:15 8:30 8:30 185 181-190 1571 184 170-188 18/23
12.00 1:41:46 8:31 8:31 185 181-190 1576 184 178-188 24/25
13.00 1:50:26 8:39 8:39 187 178-200 1619 186 180-190 19/24
14.00 1:58:48 8:22 8:22 189 184-196 1582 190 184-194 18/20
15.00 2:07:16 8:28 8:28 189 184-194 1600 191 184-196 21/18
16.00 2:15:52 8:36 8:36 187 164-199 1607 192 178-198 31/35
17.00 2:24:19 8:28 8:28 165 153-192 1396 189 180-194 17/15
18.00 2:32:58 8:39 8:39 158 152-162 1366 190 184-194 14/16
19.00 2:41:46 8:48 8:48 157 154-162 1382 190 182-194 15/18
20.00 2:50:41 8:55 8:55 160 156-166 1426 188 180-194 18/10
20.01 2:50:44 3 9:08 158 158-158 1442 184 184-184 0/0

Heart

167/200max
  • Show Beats/Mile

Elevation

Asc 420m, Range 27m, Flat prediction 2:50:44
Elevation Graph
Biggest Climbs (m) Min/mi
12 10.4% 8:33
11 4.5% 8:27
10 4.7% 8:21
10 3.6% 9:04
10 3.5% 8:13
See your biggest climbs

Cadence

186 (198 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 185 20 2:50:20 8:31
Walk 0.2 118 0 24 23:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:32 40.51% More
800m 3:58 7:59 43.81% More
1km 5:02 8:07 45.19% More
Mile 8:10 8:10 48.03% More
5k 25:41 8:16 51.91% More
5 miles 41:47 8:21 51.79% More
10k 52:14 8:24 51.75% More
10 miles 1:24:46 8:29 52.66% More
Half 1:51:10 8:29 53.11% More
20 miles 2:50:41 8:32 54.39% More

Predictions

Dist Time Per Mile WAVA
1M 6:34 6:34 59.76
5km 22:32 7:15 59.18
5M 37:48 7:34 57.26
10km 47:52 7:42 56.47
10M 1:20:19 8:02 55.58
Half 1:47:43 8:13 54.39
20M 2:50:38 8:32 54.40
Mara 3:48:52 8:44 54.09
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