Sat 14th Sep 2019 at 6:00am by Lammy

Run > Long Run
  • v warm
  • Time
    6:46:22
  • Miles
    32.04
  • Min/mi
    12:41
  • Pacing
    55%
  • WAVA
    39.78
  • Stride(cm)
    89
  • Cals
    4111
  • Cadence
    143
  • BPM
    151
  • %MHR
    88
  • B/mi
    1909
  • Asc(m)
    1650
  • Hillscore
    156
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 10:24(10:24/m) 160/181bpm 145cal 79/95rpm 5.77/7.54mph
2) 1m - 10:46(10:46/m) 162/201bpm 148cal 77/116rpm 5.57/7.49mph
3) 1m - 13:59(13:59/m) 148/195bpm 144cal 65/86rpm 4.29/6.96mph
4) 1m - 10:00(10:00/m) 168/203bpm 143cal 80/122rpm 6/7.4mph
5) 1m - 9:00(9:00/m) 171/192bpm 129cal 83/101rpm 6.66/7.43mph
6) 1m - 9:43(9:43/m) 177/195bpm 156cal 84/107rpm 6.18/7.58mph
7) 1m - 11:08(11:08/m) 160/208bpm 129cal 74/93rpm 5.39/7.27mph
8) 1m - 10:16(10:16/m) 166/187bpm 129cal 79/91rpm 5.84/7.23mph
9) 1m - 15:53(15:53/m) 136/191bpm 101cal 65/121rpm 3.78/6.26mph
10) 1m - 13:57(13:57/m) 157/189bpm 155cal 71/113rpm 4.3/8.39mph
11) 1m - 12:28(12:28/m) 155/197bpm 134cal 74/95rpm 4.81/8.01mph
12) 1m - 14:26(14:26/m) 135/191bpm 94cal 68/126rpm 4.16/7.7mph
13) 1m - 11:17(11:17/m) 149/194bpm 114cal 74/94rpm 5.32/7.58mph
14) 1m - 10:04(10:04/m) 162/179bpm 126cal 79/114rpm 5.96/7.7mph
15) 1m - 14:46(14:46/m) 141/171bpm 112cal 67/132rpm 4.06/7.16mph
16) 1m - 13:57(13:57/m) 148/168bpm 130cal 72/121rpm 4.3/7.87mph
17) 1m - 9:51(9:51/m) 157/171bpm 113cal 79/89rpm 6.1/7.38mph
18) 1m - 14:24(14:24/m) 145/168bpm 129cal 68/111rpm 4.17/7.4mph
19) 1m - 15:57(15:57/m) 137/173bpm 111cal 61/103rpm 3.76/7.4mph
20) 1m - 14:08(14:08/m) 158/186bpm 169cal 73/126rpm 4.25/8.16mph
21) 1m - 10:45(10:45/m) 161/178bpm 131cal 77/115rpm 5.58/7.23mph
22) 1m - 11:43(11:43/m) 157/178bpm 132cal 74/116rpm 5.12/7.18mph
23) 1m - 11:31(11:31/m) 159/175bpm 136cal 74/101rpm 5.21/7.18mph
24) 1m - 14:03(14:03/m) 154/192bpm 149cal 72/126rpm 4.27/7.07mph
25) 1m - 10:14(10:14/m) 166/184bpm 137cal 80/117rpm 5.86/7.34mph
26) 1m - 13:56(13:56/m) 140/175bpm 103cal 67/123rpm 4.3/7.09mph
27) 1m - 14:51(14:51/m) 146/200bpm 136cal 65/95rpm 4.04/6.55mph
28) 1m - 16:31(16:31/m) 140/185bpm 127cal 65/116rpm 3.63/7.65mph
29) 1m - 15:43(15:43/m) 131/181bpm 98cal 62/105rpm 3.82/7.43mph
30) 1m - 9:37(9:37/m) 160/187bpm 119cal 78/91rpm 6.24/7.65mph
31) 1m - 15:37(15:37/m) 131/169bpm 98cal 62/86rpm 3.84/7.02mph
32) 1m - 14:18(14:18/m) 138/180bpm 118cal 67/84rpm 4.19/6.73mph
33) 0.04m - 1:12(28:04/m) 167/173bpm 16cal 67/83rpm 2.14/5.95mph
10:24 10:46 13:59 10:00 9:00 9:43 11:08 10:16 15:53 13:57 12:28 14:26 11:17 10:04 14:46 13:57 9:51 14:24 15:57 14:08 10:45 11:43 11:31 14:03 10:14 13:56 14:51 16:31 15:43 9:37 15:37 14:18 1:12

Pace

51% 12% 25% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:23 10:23 10:23 160 83-181 1662 158 84-190 22/38
2.00 21:10 10:47 10:47 162 100-201 1746 154 106-232 38/85
3.00 35:07 13:57 13:57 148 108-195 2065 131 72-172 135/27
4.00 45:08 10:01 10:01 168 113-203 1683 160 102-244 9/88
5.00 54:09 9:01 9:01 171 109-192 1540 166 94-202 11/75
6.00 1:03:52 9:43 9:43 177 156-195 1719 168 112-214 2/104
7.00 1:14:59 11:07 11:07 160 105-208 1779 149 110-186 52/94
8.00 1:25:18 10:19 10:19 166 141-187 1714 158 114-182 45/9
9.00 1:41:07 15:49 15:49 136 77-191 2150 129 82-242 119/7
10.00 1:55:05 13:58 13:58 157 110-189 2193 142 60-226 89/38
11.00 2:07:32 12:27 12:27 156 109-197 1942 149 88-190 52/84
12.00 2:22:00 14:28 14:28 135 85-191 1953 135 96-252 130/15
13.00 2:33:16 11:17 11:17 149 82-194 1681 149 102-188 27/74
14.00 2:43:20 10:04 10:04 162 128-179 1630 157 98-228 17/36
15.00 2:58:05 14:46 14:46 141 111-171 2081 135 90-264 80/7
16.00 3:12:02 13:57 13:57 148 118-168 2064 144 82-242 32/42
17.00 3:21:53 9:51 9:51 157 138-171 1547 157 106-178 5/68
18.00 3:36:17 14:24 14:24 145 107-168 2088 135 82-222 70/13
19.00 3:52:27 16:10 16:10 137 110-173 2214 123 96-206 122/23
20.00 4:06:22 13:55 13:55 158 121-186 2199 146 44-252 2/91
21.00 4:17:07 10:45 10:45 161 137-178 1732 154 82-230 18/26
22.00 4:28:50 11:43 11:43 157 114-178 1840 148 96-232 27/15
23.00 4:40:22 11:31 11:31 159 107-175 1832 149 98-194 41/49
24.00 4:54:24 14:02 14:02 154 119-192 2162 145 64-252 30/37
25.00 5:04:38 10:14 10:14 166 151-184 1698 160 102-234 11/12
26.00 5:18:34 13:57 13:57 140 111-175 1952 134 90-246 49/11
27.00 5:33:25 14:50 14:50 146 111-200 2166 131 54-190 31/60
28.00 5:49:56 16:31 16:31 140 96-185 2313 130 56-232 71/65
29.00 6:05:38 15:42 15:42 131 102-181 2058 124 104-210 70/15
30.00 6:15:15 9:37 9:37 160 97-187 1539 157 92-182 3/158
31.00 6:30:53 15:37 15:37 131 85-169 2047 123 98-172 93/15
32.00 6:45:10 14:18 14:18 138 86-180 1973 134 100-168 64/18
32.04 6:46:22 1:12 27:49 167 159-173 4644 133 94-166 0/0

Heart

151/208max
  • Show Beats/Mile

Elevation

Asc 1650m, Range 403m, Flat prediction 6:31:55
Elevation Graph
Biggest Climbs (m) Min/mi
194 13.2% 17:24
167 7.3% 10:41
144 17.4% 21:34
135 10.5% 12:51
135 16.3% 16:57
110 6.2% 12:12
See your biggest climbs

Cadence

143 (264 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 52.6 165 21.8 3:33:55 9:50
Walk 46.5 116 10.3 3:09:05 18:24
Still 0.8 - - 3:22 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:04 38.63% More
800m 4:14 8:31 42.24% More
1km 5:21 8:37 43.71% More
Mile 8:42 8:42 46.11% More
5k 29:28 9:29 46.26% More
5 miles 49:31 9:54 44.72% More
10k 1:05:19 10:31 42.28% More
10 miles 1:55:00 11:30 39.63% More
Half 2:33:03 11:41 39.37% More
20 miles 4:03:57 12:12 38.83% More
Mara 5:21:07 12:15 39.34% More
50k 6:32:22 12:38 39.59% More

Predictions

Dist Time Per Mile WAVA
1M 10:18 10:18 38.94
5km 34:15 11:01 39.80
5M 56:44 11:21 39.02
10km 1:11:25 11:30 38.66
10M 1:58:16 11:50 38.53
Half 2:37:28 12:01 37.97
20M 4:06:35 12:20 38.42
Mara 5:28:19 12:32 38.48
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