Sun 17th Nov 2019 at 9:00am by K5 Gus
Run > Long Run
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Time
2:35:47
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Miles 18.22
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Min/mi 8:33
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Pacing
83%
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WAVA
62.03
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Stride(cm)
105
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Cals
1427
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Cadence
178
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BPM
144
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%MHR
76.8
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B/mi 1234
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Asc(m)
338
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Hillscore
17
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Surface
Road
Notes & Comments
Out'n'back to the water pipe just past Kenknock Farm
Split Summary
===
1) 1m - 8:17(8:17/m) 130/141bpm 84cal 7.25/7.93mph
2) 1m - 8:30(8:30/m) 144/151bpm 100cal 7.05/7.89mph
3) 1m - 8:21(8:21/m) 143/151bpm 94cal 7.18/7.95mph
4) 1m - 8:57(8:57/m) 146/160bpm 101cal 6.71/7.81mph
5) 1m - 8:32(8:32/m) 148/156bpm 96cal 7.04/8.04mph
6) 1m - 9:11(9:11/m) 149/155bpm 101cal 6.53/7.45mph
7) 1m - 8:43(8:43/m) 143/153bpm 80cal 6.88/7.31mph
8) 1m - 8:45(8:45/m) 145/155bpm 82cal 6.86/8.29mph
9) 1m - 9:03(9:03/m) 146/157bpm 87cal 6.63/7.99mph
10) 1m - 8:09(8:09/m) 144/153bpm 69cal 7.37/8.39mph
11) 1m - 8:16(8:16/m) 145/156bpm 70cal 7.26/7.81mph
12) 1m - 8:41(8:41/m) 143/151bpm 62cal 6.91/7.35mph
13) 1m - 7:58(7:58/m) 142/151bpm 56cal 7.54/8.64mph
14) 1m - 8:11(8:11/m) 145/154bpm 65cal 7.33/8.1mph
15) 1m - 8:27(8:27/m) 146/156bpm 71cal 7.1/8.31mph
16) 1m - 8:08(8:08/m) 144/150bpm 57cal 7.38/9.1mph
17) 1m - 8:44(8:44/m) 145/156bpm 65cal 6.87/7.41mph
18) 1m - 8:34(8:34/m) 146/153bpm 64cal 7/8.52mph
19) 0.22m - 2:21(10:35/m) 152/156bpm 23cal 5.67/6.41mph
Split Summary
===
1) 1m - 8:17(8:17/m) 130/141bpm 84cal 7.25/7.93mph
2) 1m - 8:30(8:30/m) 144/151bpm 100cal 7.05/7.89mph
3) 1m - 8:21(8:21/m) 143/151bpm 94cal 7.18/7.95mph
4) 1m - 8:57(8:57/m) 146/160bpm 101cal 6.71/7.81mph
5) 1m - 8:32(8:32/m) 148/156bpm 96cal 7.04/8.04mph
6) 1m - 9:11(9:11/m) 149/155bpm 101cal 6.53/7.45mph
7) 1m - 8:43(8:43/m) 143/153bpm 80cal 6.88/7.31mph
8) 1m - 8:45(8:45/m) 145/155bpm 82cal 6.86/8.29mph
9) 1m - 9:03(9:03/m) 146/157bpm 87cal 6.63/7.99mph
10) 1m - 8:09(8:09/m) 144/153bpm 69cal 7.37/8.39mph
11) 1m - 8:16(8:16/m) 145/156bpm 70cal 7.26/7.81mph
12) 1m - 8:41(8:41/m) 143/151bpm 62cal 6.91/7.35mph
13) 1m - 7:58(7:58/m) 142/151bpm 56cal 7.54/8.64mph
14) 1m - 8:11(8:11/m) 145/154bpm 65cal 7.33/8.1mph
15) 1m - 8:27(8:27/m) 146/156bpm 71cal 7.1/8.31mph
16) 1m - 8:08(8:08/m) 144/150bpm 57cal 7.38/9.1mph
17) 1m - 8:44(8:44/m) 145/156bpm 65cal 6.87/7.41mph
18) 1m - 8:34(8:34/m) 146/153bpm 64cal 7/8.52mph
19) 0.22m - 2:21(10:35/m) 152/156bpm 23cal 5.67/6.41mph
8:17 8:30 8:21 8:57 8:32 9:11 8:43 8:45 9:03 8:09 8:16 8:41 7:58 8:11 8:27 8:08 8:44 8:34 2:21
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 3:59 | 3:59 | 7:59 | 121 80-136 | 966 | 181 132-190 | 0/29 |
1.00 | 8:16 | 4:16 | 8:33 | 138 132-141 | 1179 | 178 176-184 | 11/4 |
1.50 | 12:35 | 4:20 | 8:39 | 143 135-150 | 1237 | 177 174-182 | 7/4 |
2.00 | 16:46 | 4:11 | 8:22 | 145 136-151 | 1212 | 178 174-184 | 5/7 |
2.50 | 20:55 | 4:09 | 8:18 | 141 121-147 | 1171 | 179 176-182 | 7/8 |
3.00 | 25:08 | 4:12 | 8:25 | 145 140-151 | 1220 | 179 176-182 | 8/9 |
3.50 | 29:52 | 4:44 | 9:28 | 149 129-160 | 1410 | 176 170-184 | 40/5 |
4.00 | 34:04 | 4:13 | 8:25 | 144 135-151 | 1213 | 178 174-182 | 9/13 |
4.50 | 38:14 | 4:10 | 8:20 | 149 141-154 | 1242 | 179 176-190 | 3/8 |
5.00 | 42:36 | 4:22 | 8:43 | 148 139-156 | 1291 | 178 174-182 | 11/3 |
5.50 | 47:06 | 4:30 | 9:00 | 148 142-154 | 1333 | 177 174-180 | 14/1 |
6.00 | 51:47 | 4:41 | 9:22 | 150 144-155 | 1404 | 176 164-182 | 17/0 |
6.50 | 56:09 | 4:22 | 8:44 | 143 130-153 | 1249 | 178 174-182 | 8/4 |
7.00 | 1:00:30 | 4:21 | 8:42 | 143 138-148 | 1244 | 177 174-180 | 4/6 |
7.50 | 1:04:57 | 4:27 | 8:54 | 144 139-155 | 1282 | 178 174-194 | 10/4 |
8.00 | 1:09:15 | 4:18 | 8:35 | 145 130-154 | 1245 | 178 174-184 | 7/9 |
8.50 | 1:15:03 | 5:48 +1:22 | 11:36 | 143 122-151 | 1660 | 178 174-190 | 10/5 |
9.00 | 1:19:45 | 4:42 +6 | 9:24 | 150 143-157 | 1410 | 178 160-184 | 23/1 |
9.50 | 1:23:55 | 4:11 | 8:21 | 145 135-153 | 1211 | 179 120-188 | 2/9 |
10.00 | 1:27:54 | 3:58 | 7:56 | 142 139-148 | 1127 | 180 178-190 | 0/18 |
10.50 | 1:32:08 | 4:14 | 8:28 | 147 133-156 | 1245 | 178 174-186 | 11/7 |
11.00 | 1:36:09 | 4:02 | 8:04 | 143 136-154 | 1153 | 179 174-188 | 4/16 |
11.50 | 1:40:30 | 4:21 | 8:41 | 141 138-145 | 1226 | 178 174-180 | 8/6 |
12.00 | 1:44:50 | 4:20 | 8:40 | 145 141-151 | 1257 | 178 168-192 | 5/1 |
12.50 | 1:48:50 | 3:59 | 7:59 | 141 128-151 | 1125 | 180 176-184 | 0/21 |
13.00 | 1:52:48 | 3:58 | 7:57 | 143 136-147 | 1136 | 181 178-188 | 1/10 |
13.50 | 1:56:50 | 4:02 | 8:04 | 144 133-154 | 1161 | 180 176-188 | 2/17 |
14.00 | 2:00:59 | 4:09 | 8:18 | 145 141-149 | 1203 | 179 176-184 | 8/2 |
14.50 | 2:05:17 | 4:18 | 8:37 | 144 131-152 | 1240 | 180 176-186 | 9/7 |
15.00 | 2:09:26 | 4:08 | 8:17 | 149 136-156 | 1233 | 179 174-182 | 19/19 |
15.50 | 2:13:22 | 3:56 | 7:52 | 144 134-150 | 1133 | 181 176-188 | 4/30 |
16.00 | 2:17:34 | 4:12 | 8:24 | 145 139-150 | 1219 | 179 178-182 | 6/8 |
16.50 | 2:21:57 | 4:23 | 8:46 | 144 132-149 | 1263 | 178 176-182 | 7/6 |
17.00 | 2:26:18 | 4:21 | 8:42 | 147 138-156 | 1280 | 179 174-190 | 5/3 |
17.50 | 2:30:28 | 4:10 | 8:21 | 144 138-152 | 1201 | 180 174-192 | 4/12 |
18.00 | 2:34:52 | 4:24 | 8:48 | 147 143-153 | 1294 | 179 174-184 | 6/2 |
18.22 | 2:37:14 | 2:22 | 10:40 | 152 147-156 | 1620 | 174 170-180 | 18/0 |
Elevation
Asc 338m,
Range 112m, Flat prediction 2:32:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
40 2.3% | 9:14 |
36 8.5% | 10:23 |
30 2.2% | 9:11 |
25 3.6% | 9:51 |
15 3.7% | 8:22 |
14 2.8% | 9:02 |
See your biggest climbs |
Cadence
178 (194 max)
Stride Length: 105cm
Run: 100%
Walk: 0%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:05 | 6:05 | 73.44 |
5km | 21:35 | 6:57 | 70.49 |
5M | 36:43 | 7:21 | 67.60 |
10km | 46:49 | 7:32 | 66.26 |
10M | 1:19:41 | 7:58 | 64.40 |
Half | 1:47:45 | 8:14 | 62.57 |
20M | 2:52:53 | 8:39 | 61.80 |
Mara | 3:53:47 | 8:55 | 60.94 |
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