Sun 30th Jun 2019 at 7:00am by iceblue

Run > Long Run
  • breezy
  • Time
    3:04:01
  • Miles
    20.23
  • Min/mi
    9:06
  • Pacing
    87%
  • WAVA
    60.54
  • Stride(cm)
    101
  • Cals
    1851
  • Cadence
    175
  • BPM
    155
  • %MHR
    90.4
  • B/mi
    1406
  • Asc(m)
    668
  • Hillscore
    62
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:55(8:55/m) 132/142bpm 76cal 6.73/7.31mph
2) 1m - 9:05(9:05/m) 128/137bpm 72cal 6.61/7.26mph
3) 1m - 8:23(8:23/m) 131/135bpm 67cal 7.16/7.6mph
4) 1m - 8:38(8:38/m) 134/153bpm 71cal 6.95/7.6mph
5) 1m - 9:48(9:48/m) 143/147bpm 90cal 6.12/7.66mph
6) 1m - 9:01(9:01/m) 144/153bpm 83cal 6.66/7.89mph
7) 1m - 8:53(8:53/m) 148/159bpm 84cal 6.76/7.62mph
8) 1m - 8:36(8:36/m) 150/157bpm 82cal 6.98/7.74mph
9) 1m - 8:55(8:55/m) 151/162bpm 84cal 6.73/7.64mph
10) 1m - 10:27(10:27/m) 145/156bpm 85cal 5.74/7.45mph
11) 1m - 9:30(9:30/m) 150/186bpm 82cal 6.31/7.64mph
12) 1m - 9:41(9:41/m) 176/186bpm 119cal 6.19/7.81mph
13) 1m - 9:41(9:41/m) 172/181bpm 115cal 6.2/7.37mph
14) 1m - 9:17(9:17/m) 174/196bpm 111cal 6.46/7.41mph
15) 1m - 9:59(9:59/m) 175/181bpm 123cal 6.01/7.6mph
16) 1m - 8:42(8:42/m) 167/175bpm 97cal 6.89/7.43mph
17) 1m - 8:51(8:51/m) 168/171bpm 99cal 6.78/7.22mph
18) 1m - 8:26(8:26/m) 167/177bpm 93cal 7.12/7.51mph
19) 1m - 8:52(8:52/m) 170/174bpm 102cal 6.77/7.39mph
20) 1m - 8:20(8:20/m) 169/173bpm 94cal 7.2/7.37mph
21) 0.23m - 2:01(8:44/m) 169/173bpm 22cal 6.87/7.31mph

Legs died once I hit Pennygown trail and crawled on the uphills. Felt better over the last 4 miles over Tarmac.
8:55 9:05 8:23 8:38 9:48 9:01 8:53 8:36 8:55 10:27 9:30 9:41 9:41 9:17 9:59 8:42 8:51 8:26 8:52 8:20 2:01
Pin Map
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0mi in 0

Pace

11% 9% 32% 47% 1%

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 8:55 130 93-141 1159 178 120-186 15/9
2.00 18:00 9:05 9:05 128 114-137 1162 174 170-180 51/7
3.00 26:22 8:23 8:23 131 122-135 1097 176 172-182 28/37
4.00 35:00 8:38 8:38 135 120-153 1166 175 166-180 24/26
5.00 44:48 9:48 9:48 143 140-146 1402 170 160-186 95/13
6.00 53:49 9:01 9:01 144 139-152 1298 176 158-184 34/72
7.00 1:02:42 8:53 8:53 148 141-158 1314 175 166-184 44/33
8.00 1:11:19 8:36 8:36 150 144-156 1291 178 168-186 25/44
9.00 1:20:13 8:54 8:54 151 138-162 1345 176 160-184 44/25
10.00 1:30:40 10:27 10:27 144 121-156 1504 170 160-180 72/4
11.00 1:40:10 9:30 9:30 152 133-184 1444 175 160-188 45/36
12.00 1:49:51 9:42 9:42 176 160-186 1706 175 156-188 34/53
13.00 1:59:32 9:40 9:40 172 157-179 1664 172 160-188 42/41
14.00 2:08:49 9:17 9:17 175 166-196 1625 174 164-180 16/35
15.00 2:18:48 9:59 9:59 175 165-180 1748 173 156-184 33/41
16.00 2:27:31 8:43 8:43 167 161-175 1455 178 172-186 1/92
17.00 2:36:22 8:51 8:51 168 164-171 1487 175 168-180 15/8
18.00 2:44:48 8:26 8:26 167 155-177 1408 178 172-180 4/19
19.00 2:53:39 8:51 8:51 170 166-174 1506 176 166-180 15/17
20.00 3:02:00 8:20 8:20 169 166-173 1409 178 174-182 6/24
20.23 3:04:01 2:01 8:46 169 166-172 1483 180 176-184 0/2

Heart

155/196max
  • Show Beats/Mile

Elevation

Asc 668m, Range 221m, Flat prediction 2:55:30
Elevation Graph
Biggest Climbs (m) Min/mi
128 5.1% 10:28
121 5.5% 9:45
82 5.6% 9:42
77 4.1% 10:17
72 4.3% 9:13
38 9.0% 10:07
See your biggest climbs

Cadence

175 (188 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 175 20.2 3:04:01 9:06
Walk 0.0 120 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:46 48.67% More
800m 3:54 7:52 52.80% More
1km 4:54 7:53 54.88% More
Mile 8:01 8:01 56.96% More
5k 26:29 8:32 60.29% More
5 miles 43:08 8:38 60.42% More
10k 55:01 8:51 59.30% More
10 miles 1:30:36 9:04 59.25% More
Half 2:00:06 9:10 58.74% More
20 miles 3:01:53 9:06 60.52% More

Predictions

Dist Time Per Mile WAVA
1M 7:36 7:36 60.14
5km 25:15 8:08 63.25
5M 41:49 8:22 62.32
10km 52:39 8:28 61.96
10M 1:27:12 8:43 61.56
Half 1:56:06 8:52 60.34
20M 3:01:48 9:05 60.54
Mara 4:02:03 9:14 60.16
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