Sun 26th May 2019 at 8:00am by AntClark

Run > Long Run
  • Time
    2:30:01
  • Miles
    21.04
  • Min/mi
    7:08
  • Pacing
    70%
  • WAVA
    66.68
  • Stride(cm)
    128
  • Cals
    1424
  • Cadence
    176
  • BPM
    125
  • %MHR
    69.5
  • B/mi
    892
  • Asc(m)
    540
  • Hillscore
    48
  • Surface
    Road

Notes & Comments

Last long Run (150 mins with some hills)

Split Summary
===
1) 1m - 8:12(8:12/m) 120/134bpm 101cal 7.32/7.93mph
2) 1m - 7:10(7:10/m) 116/132bpm 75cal 8.38/9.64mph
3) 1m - 7:27(7:27/m) 132/143bpm 102cal 8.05/8.91mph
4) 1m - 6:45(6:45/m) 122/145bpm 70cal 8.89/9.33mph
5) 1m - 6:47(6:47/m) 130/142bpm 85cal 8.84/9.91mph
6) 1m - 6:42(6:42/m) 126/139bpm 72cal 8.95/9.93mph
7) 1m - 7:11(7:11/m) 137/150bpm 98cal 8.35/9.43mph
8) 1m - 6:47(6:47/m) 124/141bpm 60cal 8.84/9.37mph
9) 1m - 7:03(7:03/m) 127/139bpm 69cal 8.5/9.5mph
10) 1m - 7:15(7:15/m) 134/146bpm 87cal 8.27/9.46mph
11) 1m - 6:46(6:46/m) 122/139bpm 48cal 8.86/9.46mph
12) 1m - 7:31(7:31/m) 127/143bpm 68cal 7.98/9.08mph
13) 1m - 7:12(7:12/m) 131/142bpm 76cal 8.33/9.66mph
14) 1m - 6:52(6:52/m) 120/134bpm 39cal 8.73/8.93mph
15) 1m - 7:13(7:13/m) 127/140bpm 61cal 8.32/9.31mph
16) 1m - 6:59(6:59/m) 127/134bpm 57cal 8.6/9.08mph
17) 1m - 7:12(7:12/m) 128/136bpm 66cal 8.33/9.5mph
18) 1m - 7:00(7:00/m) 119/128bpm 37cal 8.57/9.6mph
19) 1m - 7:18(7:18/m) 124/139bpm 54cal 8.21/10.02mph
20) 1m - 7:05(7:05/m) 120/127bpm 41cal 8.48/9.12mph
21) 1m - 7:13(7:13/m) 124/130bpm 55cal 8.32/8.72mph
22) 0.04m - 20(8:34/m) 128/129bpm 3cal 7/8.43mph
8:12 7:10 7:27 6:45 6:47 6:42 7:11 6:47 7:03 7:15 6:46 7:31 7:12 6:52 7:13 6:59 7:12 7:00 7:18 7:05 7:13 20
Pin Map
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Pace

3% 5% 25% 61% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:12 8:12 8:12 118 58-134 967 175 88-182 37/4
2.00 16:29 8:17 +1:08 8:17 115 71-132 953 176 88-184 21/44
3.00 23:56 7:27 7:27 131 120-143 976 179 174-184 53/4
4.00 30:41 6:45 6:45 122 108-145 823 181 174-190 16/40
5.00 37:28 6:47 6:47 129 115-142 875 179 90-188 23/21
6.00 44:10 6:42 6:42 126 115-139 845 181 174-188 15/36
7.00 51:21 7:11 7:11 137 121-150 983 178 170-184 49/14
8.00 1:00:15 8:54 +2:06 8:54 124 99-141 1103 178 174-184 15/35
9.00 1:07:18 7:04 7:04 126 113-139 890 176 90-182 21/31
10.00 1:14:35 7:16 7:16 134 123-145 974 176 170-182 46/15
11.00 1:21:21 6:46 6:46 121 111-138 819 176 170-180 9/40
12.00 1:28:52 7:31 7:31 127 112-143 955 175 170-178 33/25
13.00 1:36:04 7:12 7:12 131 120-142 943 175 170-178 42/16
14.00 1:42:57 6:53 6:53 120 111-134 827 176 172-180 0/29
15.00 1:50:10 7:13 7:13 127 115-140 916 175 170-184 29/21
16.00 1:57:08 6:59 6:59 127 118-134 886 175 170-178 17/13
17.00 2:04:21 7:12 7:12 127 112-136 915 175 168-182 24/17
18.00 2:12:03 7:42 +43 7:42 118 107-128 909 173 86-182 6/41
19.00 2:19:30 7:27 +9 7:27 124 111-139 923 172 88-178 42/39
20.00 2:26:48 7:18 +14 7:18 120 111-127 876 174 168-178 5/22
21.00 2:34:01 7:13 7:13 124 121-130 894 174 166-178 10/8
21.04 2:34:26 25 +4 10:34 128 125-129 1353 171 170-172 0/0

Heart

125/150max
  • Show Beats/Mile

Elevation

Asc 540m, Range 76m, Flat prediction 2:23:25
Elevation Graph
Biggest Climbs (m) Min/mi
57 3.8% 8:08
56 5.4% 7:50
56 5.1% 7:41
56 3.6% 7:44
55 4.9% 7:52
42 5.7% 9:37
See your biggest climbs

Cadence

176 (190 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.7 176 20.9 2:29:16 7:17
Walk 1.1 91 0.1 1:46 18:24
Pause 2.2 - - 3:24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:57 52.36% More
800m 3:07 6:16 57.35% More
1km 3:54 6:17 59.84% More
Mile 6:20 6:20 63.26% More
5k 20:47 6:41 65.60% More
5 miles 34:14 6:51 64.65% More
10k 43:16 6:58 63.81% More
10 miles 1:10:56 7:06 64.24% More
Half 1:33:49 7:10 64.21% More
20 miles 2:25:49 7:17 64.97% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 67.59
5km 19:45 6:21 69.03
5M 32:42 6:32 67.70
10km 41:11 6:38 67.05
10M 1:08:11 6:49 66.84
Half 1:30:47 6:56 65.86
20M 2:22:10 7:07 66.64
Mara 3:09:17 7:13 66.74
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