Fri 24th May 2019 at 9:00am by nicgambarde

Run > Long Run
  • Time
    3:46:35
  • Miles
    19.40
  • Min/mi
    11:41
  • Pacing
    75%
  • WAVA
    43.64
  • Stride(cm)
    87
  • Cals
    2507
  • Cadence
    159
  • Asc(m)
    279
  • Hillscore
    22
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1km - 6:25(6:25/km) 85cal 9.35/10.85kmph
2) 1km - 6:14(6:14/km) 92cal 9.64/11.42kmph
3) 1km - 6:29(6:29/km) 89cal 9.26/10.95kmph
4) 1km - 6:47(6:47/km) 83cal 8.85/11.89kmph
5) 1km - 7:12(7:12/km) 76cal 8.33/11.52kmph
6) 1km - 6:26(6:26/km) 90cal 9.33/10.04kmph
7) 1km - 8:01(8:01/km) 70cal 7.48/10.25kmph
8) 1km - 7:30(7:30/km) 75cal 8/11.19kmph
9) 1km - 7:06(7:06/km) 79cal 8.44/11.12kmph
10) 1km - 8:15(8:15/km) 72cal 7.28/10.45kmph
11) 1km - 7:01(7:01/km) 84cal 8.56/10.28kmph
12) 1km - 8:07(8:07/km) 71cal 7.39/10.01kmph
13) 1km - 5:57(5:57/km) 92cal 10.08/10.85kmph
14) 1km - 6:41(6:41/km) 92cal 8.97/11.02kmph
15) 1km - 8:42(8:42/km) 63cal 6.9/10.01kmph
16) 1km - 9:03(9:03/km) 62cal 6.63/10.25kmph
17) 1km - 8:00(8:00/km) 71cal 7.51/10.52kmph
18) 1km - 7:00(7:00/km) 76cal 8.58/10.25kmph
19) 1km - 6:14(6:14/km) 87cal 9.64/11.62kmph
20) 1km - 6:50(6:50/km) 81cal 8.79/11.39kmph
21) 1km - 6:20(6:20/km) 88cal 9.46/10.92kmph
22) 1km - 7:21(7:21/km) 82cal 8.16/10.78kmph
23) 1km - 8:02(8:02/km) 74cal 7.47/11.05kmph
24) 1km - 8:54(8:54/km) 79cal 6.74/11.08kmph
25) 1km - 7:07(7:07/km) 86cal 8.44/10.11kmph
26) 1km - 7:28(7:28/km) 77cal 8.04/10.55kmph
27) 1km - 6:58(6:58/km) 82cal 8.6/10.55kmph
28) 1km - 8:00(8:00/km) 77cal 7.5/12.6kmph
29) 1km - 6:30(6:30/km) 91cal 9.23/10.21kmph
30) 1km - 7:50(7:50/km) 74cal 7.66/11.52kmph
31) 1km - 6:50(6:50/km) 88cal 8.78/10.81kmph
32) 0.22km - 1:17(5:48/km) 19cal 10.35/10.38kmph
6:25 6:14 6:29 6:47 7:12 6:26 8:01 7:30 7:06 8:15 7:01 8:07 5:57 6:41 8:42 9:03 8:00 7:00 6:14 6:50 6:20 7:21 8:02 8:54 7:07 7:28 6:58 8:00 6:30 7:50 6:50 1:17
Pin Map
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0mi in 0

Pace

27% 43% 29% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:28 10:28 10:28 174 106-188 8/2
2.00 21:17 10:50 10:50 165 110-190 26/8
3.00 32:06 10:49 10:49 166 118-190 5/18
4.00 43:12 11:05 11:05 168 124-184 21/1
5.00 55:18 12:06 12:06 150 122-182 35/12
6.00 1:07:47 12:29 12:29 150 118-184 20/17
7.00 1:19:03 11:16 11:16 162 126-182 14/12
8.00 1:30:38 11:35 11:35 156 122-184 23/54
9.00 1:42:50 12:13 12:13 153 120-184 9/14
10.00 1:56:49 13:59 13:59 139 112-182 55/1
11.00 2:08:50 12:00 12:00 153 104-182 10/8
12.00 2:20:01 11:11 11:11 161 116-184 2/28
13.00 2:29:49 9:48 9:48 175 120-188 3/41
14.00 2:42:05 12:16 12:16 154 118-186 8/12
15.00 2:56:06 14:02 14:02 151 102-184 4/10
16.00 3:07:18 11:12 11:12 167 116-186 3/6
17.00 3:19:23 12:05 12:05 155 116-184 3/6
18.00 3:30:20 10:57 10:57 169 118-186 11/14
19.00 3:42:37 12:17 12:17 156 112-184 9/4
19.40 3:46:35 3:58 9:56 178 120-186 1/3

Elevation

Asc 279m, Range 94m, Flat prediction 3:40:10
Elevation Graph
Biggest Climbs (m) Min/mi
75 2.9% 13:55
36 1.5% 11:39
26 2.8% 11:47
23 2.7% 12:19
23 3.2% 9:50
13 1.7% 11:05
See your biggest climbs

Cadence

159 (190 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 59.4 179 13.7 2:14:36 9:48
Walk 40.0 127 5.7 1:30:34 15:59
Still 0.6 - - 1:24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 38.42% More
800m 4:32 9:07 42.81% More
1km 5:46 9:18 43.75% More
Mile 9:36 9:36 44.73% More
5k 32:35 10:29 44.83% More
5 miles 54:45 10:57 43.46% More
10k 1:10:03 11:16 42.41% More
10 miles 1:56:28 11:39 42.16% More
Half 2:30:42 11:30 43.12% More

Predictions

Dist Time Per Mile WAVA
1M 9:47 9:47 43.88
5km 32:31 10:28 44.93
5M 53:50 10:46 44.19
10km 1:07:47 10:55 43.83
10M 1:52:15 11:14 43.75
Half 2:29:26 11:24 43.15
20M 3:54:01 11:42 43.66
Mara 5:11:34 11:54 43.73
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