Sat 10th Aug 2019 at 8:00am by slowblonde

Run > Long Run
  • Time
    3:03:31
  • Miles
    16.05
  • Min/mi
    11:26
  • Pacing
    47%
  • WAVA
    45.25
  • Stride(cm)
    80
  • Cals
    1543
  • Cadence
    177
  • BPM
    151
  • %MHR
    83.8
  • B/mi
    1724
  • Asc(m)
    248
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

With Eimear & Aine

Split Summary
===
1) 1m - 11:15(11:15/m) 143/160bpm 101cal 5.34/5.7mph
2) 1m - 11:33(11:33/m) 149/158bpm 108cal 5.2/6.24mph
3) 1m - 11:25(11:25/m) 149/156bpm 105cal 5.26/6.16mph
4) 1m - 11:39(11:39/m) 150/158bpm 105cal 5.15/6.01mph
5) 1m - 11:37(11:37/m) 150/158bpm 101cal 5.17/5.74mph
6) 1m - 12:06(12:06/m) 154/164bpm 111cal 4.96/5.76mph
7) 1m - 10:54(10:54/m) 146/154bpm 76cal 5.51/6.22mph
8) 1m - 11:31(11:31/m) 148/158bpm 82cal 5.21/5.91mph
9) 1m - 11:29(11:29/m) 152/162bpm 92cal 5.22/5.7mph
10) 1m - 11:39(11:39/m) 155/165bpm 97cal 5.15/5.97mph
11) 1m - 11:33(11:33/m) 153/163bpm 89cal 5.2/5.68mph
12) 1m - 11:18(11:18/m) 155/162bpm 89cal 5.31/5.7mph
13) 1m - 11:18(11:18/m) 156/166bpm 92cal 5.31/6.12mph
14) 1m - 11:45(11:45/m) 157/164bpm 97cal 5.11/5.87mph
15) 1m - 11:14(11:14/m) 158/165bpm 96cal 5.34/6.12mph
16) 1m - 10:43(10:43/m) 161/168bpm 97cal 5.6/6.55mph
17) 0.05m - 33(10:23/m) 165/167bpm 5cal 5.78/5.87mph
11:15 11:33 11:25 11:39 11:37 12:06 10:54 11:31 11:29 11:39 11:33 11:18 11:18 11:45 11:14 10:43 33

Pace

12% 5% 28% 47% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:45 5:45 11:29 126 79-147 1447 176 118-182 5/6
1.00 11:15 5:31 11:02 153 147-160 1687 180 170-184 4/4
1.50 17:20 6:04 +13 12:09 146 128-158 1774 171 118-184 7/8
2.00 23:08 5:48 +9 11:36 151 142-156 1752 179 172-184 7/6
2.50 28:56 5:48 11:37 146 131-155 1696 176 118-186 3/4
3.00 34:50 5:54 +14 11:48 150 140-156 1769 179 172-186 3/3
3.50 40:44 5:53 11:47 149 134-157 1755 174 118-184 4/3
4.00 46:26 5:42 11:25 151 146-157 1723 179 174-186 4/3
4.50 52:25 5:59 11:58 150 137-158 1794 169 118-182 10/8
5.00 58:34 6:09 +29 12:18 149 139-157 1833 180 176-188 19/16
5.50 1:05:02 6:28 12:56 155 137-164 2004 172 118-188 28/3
6.00 1:10:43 5:42 +5 11:23 152 142-159 1731 180 176-186 4/9
6.50 1:20:36 9:53 +4:29 19:46 142 92-153 2806 179 118-186 5/11
7.00 1:26:13 5:37 +6 11:13 147 140-152 1649 183 178-188 2/14
7.50 1:31:59 5:46 11:32 145 126-153 1673 179 118-188 4/12
8.00 1:38:33 6:34 +50 13:08 151 143-158 1983 179 118-184 10/3
8.50 1:44:30 5:57 11:55 147 121-157 1751 163 118-188 5/2
9.00 1:50:06 5:36 +5 11:11 154 145-162 1723 182 176-188 2/10
9.50 1:56:38 6:32 +30 13:04 154 135-165 2013 172 118-188 16/3
10.00 2:02:17 5:39 11:19 155 149-163 1753 177 172-180 6/6
10.50 2:10:28 8:11 +2:20 16:22 147 110-157 2405 173 114-188 8/5
11.00 2:16:08 5:40 11:21 156 150-163 1771 181 176-186 8/4
11.50 2:21:42 5:34 11:08 153 140-162 1703 178 118-186 0/12
12.00 2:28:09 6:27 +45 12:53 154 137-161 1985 179 118-184 8/4
12.50 2:37:52 9:43 +4:10 19:25 153 118-166 2972 174 118-188 2/8
13.00 2:44:20 6:28 +39 12:56 155 140-164 2005 181 178-188 8/7
13.50 2:50:24 6:05 12:10 156 143-161 1897 174 118-186 13/3
14.00 2:56:26 6:01 +21 12:03 156 151-164 1879 181 172-184 5/10
14.50 3:02:05 5:39 11:18 155 140-161 1752 177 118-188 4/21
15.00 3:07:37 5:32 11:04 161 157-164 1782 183 180-190 7/11
15.50 3:15:12 7:35 +2:13 15:09 157 140-166 2380 181 118-188 4/6
16.00 3:20:40 5:28 +5 10:56 165 162-167 1803 184 180-190 9/10
16.05 3:21:12 32 10:37 165 163-166 1751 182 180-184 0/2

Heart

151/167max
  • Show Beats/Mile

Elevation

Asc 248m, Range 43m, Flat prediction 3:00:57
Elevation Graph
Biggest Climbs (m) Min/mi
28 2.8% 12:09
17 2.7% 12:29
14 2.6% 13:46
14 1.1% 11:51
13 11.7% 15:19
See your biggest climbs

Cadence

177 (190 max) Stride Length: 80cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.3 180 15.6 2:55:25 11:24
Walk 11.5 121 0.5 23:26 50:33
Pause 1.2 - - 2:21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:30 10:02 35.46% More
800m 5:09 10:22 38.01% More
1km 6:39 10:42 38.43% More
Mile 10:50 10:50 40.24% More
5k 36:04 11:37 42.21% More
5 miles 58:33 11:43 42.40% More
10k 1:17:09 12:25 40.28% More
10 miles 2:02:11 12:13 41.79% More
Half 2:45:36 12:38 40.48% More

Predictions

Dist Time Per Mile WAVA
1M 9:57 9:57 43.79
5km 32:43 10:32 46.53
5M 53:56 10:47 46.03
10km 1:07:45 10:54 45.87
10M 1:51:40 11:10 45.72
Half 2:28:16 11:19 44.91
20M 3:51:13 11:34 45.18
Mara 5:07:00 11:43 44.98
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