Fri 3rd Jan 2020 at 5:00am by emmanicholls
Run > Long Run
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Time
2:54:59
-
Miles 18.21
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Min/mi 9:37
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Pacing
86%
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WAVA
53.80
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Stride(cm)
101
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Cals
1425
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Cadence
166
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BPM
153
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%MHR
89.4
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B/mi 1469
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Asc(m)
556
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Hillscore
46
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:07(9:07/m) 146/169bpm 83cal 6.59/7.2mph
2) 1m - 9:08(9:08/m) 142/151bpm 73cal 6.57/7.1mph
3) 1m - 9:31(9:31/m) 142/162bpm 77cal 6.3/7.08mph
4) 1m - 8:53(8:53/m) 150/170bpm 76cal 6.75/7.24mph
5) 1m - 9:56(9:56/m) 164/177bpm 99cal 6.04/7.87mph
6) 1m - 9:48(9:48/m) 149/161bpm 75cal 6.12/7.62mph
7) 1m - 9:07(9:07/m) 138/147bpm 48cal 6.58/7.85mph
8) 1m - 9:15(9:15/m) 147/160bpm 64cal 6.48/7.12mph
9) 1m - 9:02(9:02/m) 147/159bpm 60cal 6.65/7.16mph
10) 1m - 9:18(9:18/m) 145/155bpm 52cal 6.45/7.1mph
11) 1m - 9:26(9:26/m) 148/160bpm 62cal 6.36/7.16mph
12) 1m - 9:28(9:28/m) 150/162bpm 66cal 6.34/7.08mph
13) 1m - 9:38(9:38/m) 153/164bpm 72cal 6.23/7.16mph
14) 1m - 11:01(11:01/m) 158/170bpm 93cal 5.45/7.41mph
15) 1m - 10:20(10:20/m) 166/171bpm 105cal 5.8/7.64mph
16) 1m - 9:21(9:21/m) 166/169bpm 94cal 6.41/6.97mph
17) 1m - 10:37(10:37/m) 167/174bpm 102cal 5.65/7.22mph
18) 1m - 10:09(10:09/m) 171/180bpm 105cal 5.91/6.43mph
19) 0.21m - 1:52(9:08/m) 173/177bpm 19cal 6.57/6.8mph
===
1) 1m - 9:07(9:07/m) 146/169bpm 83cal 6.59/7.2mph
2) 1m - 9:08(9:08/m) 142/151bpm 73cal 6.57/7.1mph
3) 1m - 9:31(9:31/m) 142/162bpm 77cal 6.3/7.08mph
4) 1m - 8:53(8:53/m) 150/170bpm 76cal 6.75/7.24mph
5) 1m - 9:56(9:56/m) 164/177bpm 99cal 6.04/7.87mph
6) 1m - 9:48(9:48/m) 149/161bpm 75cal 6.12/7.62mph
7) 1m - 9:07(9:07/m) 138/147bpm 48cal 6.58/7.85mph
8) 1m - 9:15(9:15/m) 147/160bpm 64cal 6.48/7.12mph
9) 1m - 9:02(9:02/m) 147/159bpm 60cal 6.65/7.16mph
10) 1m - 9:18(9:18/m) 145/155bpm 52cal 6.45/7.1mph
11) 1m - 9:26(9:26/m) 148/160bpm 62cal 6.36/7.16mph
12) 1m - 9:28(9:28/m) 150/162bpm 66cal 6.34/7.08mph
13) 1m - 9:38(9:38/m) 153/164bpm 72cal 6.23/7.16mph
14) 1m - 11:01(11:01/m) 158/170bpm 93cal 5.45/7.41mph
15) 1m - 10:20(10:20/m) 166/171bpm 105cal 5.8/7.64mph
16) 1m - 9:21(9:21/m) 166/169bpm 94cal 6.41/6.97mph
17) 1m - 10:37(10:37/m) 167/174bpm 102cal 5.65/7.22mph
18) 1m - 10:09(10:09/m) 171/180bpm 105cal 5.91/6.43mph
19) 0.21m - 1:52(9:08/m) 173/177bpm 19cal 6.57/6.8mph
9:07 9:08 9:31 8:53 9:56 9:48 9:07 9:15 9:02 9:18 9:26 9:28 9:38 11:01 10:20 9:21 10:37 10:09 1:52
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:43 | 4:43 | 9:25 | 150 96-169 | 1413 | 168 164-176 | 9/12 |
1.00 | 9:06 | 4:23 | 8:47 | 140 133-147 | 1229 | 167 164-170 | 1/20 |
1.50 | 13:35 | 4:29 | 8:57 | 143 134-150 | 1280 | 165 158-170 | 1/37 |
2.00 | 18:14 | 4:39 | 9:19 | 140 132-151 | 1304 | 166 160-170 | 16/20 |
2.50 | 22:52 | 4:39 | 9:17 | 134 125-144 | 1244 | 166 160-172 | 1/46 |
3.00 | 27:46 | 4:53 | 9:47 | 151 137-162 | 1476 | 167 162-172 | 36/5 |
3.50 | 32:04 | 4:18 | 8:36 | 145 135-158 | 1248 | 167 162-170 | 0/28 |
4.00 | 36:39 | 4:35 | 9:10 | 156 134-169 | 1430 | 168 164-172 | 8/34 |
4.50 | 41:04 | 4:25 | 8:50 | 169 164-175 | 1492 | 167 164-172 | 1/47 |
5.00 | 46:35 | 5:31 | 11:02 | 160 115-177 | 1765 | 166 158-172 | 16/32 |
5.50 | 51:36 | 5:01 | 10:02 | 151 144-161 | 1514 | 167 160-172 | 22/6 |
6.00 | 56:23 | 4:48 | 9:35 | 145 127-158 | 1390 | 167 154-172 | 9/13 |
6.50 | 1:00:49 | 4:26 | 8:52 | 136 125-147 | 1206 | 167 156-172 | 0/21 |
7.00 | 1:05:30 | 4:41 | 9:23 | 138 131-147 | 1294 | 169 162-176 | 4/9 |
7.50 | 1:10:11 | 4:41 | 9:22 | 146 140-151 | 1368 | 169 158-178 | 9/1 |
8.00 | 1:14:46 | 4:34 | 9:09 | 147 136-159 | 1344 | 168 160-172 | 5/10 |
8.50 | 1:19:19 | 4:33 | 9:07 | 149 140-159 | 1357 | 168 164-172 | 13/15 |
9.00 | 1:23:47 | 4:28 | 8:57 | 146 138-150 | 1306 | 168 162-174 | 3/5 |
9.50 | 1:28:34 | 4:46 +11 | 9:33 | 143 133-149 | 1366 | 167 156-172 | 5/3 |
10.00 | 1:33:13 | 4:39 | 9:18 | 147 138-155 | 1368 | 166 156-172 | 15/7 |
10.50 | 1:37:50 | 4:37 | 9:15 | 149 135-158 | 1377 | 168 164-172 | 6/7 |
11.00 | 1:42:39 | 4:49 | 9:37 | 146 132-158 | 1405 | 168 164-174 | 5/7 |
11.50 | 1:47:11 | 4:32 | 9:03 | 145 134-151 | 1313 | 168 162-174 | 3/5 |
12.00 | 1:52:07 | 4:57 | 9:53 | 154 144-162 | 1522 | 165 156-170 | 28/0 |
12.50 | 1:56:58 | 4:51 | 9:41 | 149 144-158 | 1443 | 166 158-172 | 16/3 |
13.00 | 2:01:45 | 4:47 | 9:34 | 158 151-164 | 1513 | 167 146-176 | 0/28 |
13.50 | 2:06:47 | 5:02 | 10:04 | 154 143-160 | 1550 | 166 158-172 | 33/12 |
14.00 | 2:12:47 | 6:00 | 12:00 | 162 146-170 | 1944 | 160 148-172 | 58/0 |
14.50 | 2:18:02 | 5:15 | 10:30 | 167 164-171 | 1752 | 164 152-174 | 33/8 |
15.00 | 2:23:06 | 5:04 | 10:08 | 164 159-167 | 1661 | 165 158-170 | 21/3 |
15.50 | 2:27:40 | 4:34 | 9:08 | 166 164-167 | 1517 | 165 158-170 | 6/45 |
16.00 | 2:32:27 | 4:47 | 9:34 | 166 162-169 | 1589 | 166 162-170 | 21/2 |
16.50 | 2:37:30 | 5:03 | 10:07 | 168 161-174 | 1698 | 164 152-170 | 24/15 |
17.00 | 2:43:05 | 5:34 | 11:08 | 165 161-168 | 1838 | 163 156-170 | 52/0 |
17.50 | 2:48:02 | 4:57 | 9:54 | 172 166-180 | 1703 | 166 160-170 | 14/2 |
18.00 | 2:53:13 | 5:12 | 10:23 | 170 165-176 | 1766 | 166 162-170 | 17/1 |
18.20 | 2:55:06 | 1:53 | 9:12 | 173 168-177 | 1590 | 168 162-174 | 1/5 |
Elevation
Asc 556m,
Range 232m, Flat prediction 2:47:44
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
148 5.2% | 10:53 |
91 3.4% | 10:23 |
46 2.6% | 9:40 |
44 4.3% | 9:53 |
42 8.8% | 10:36 |
31 4.9% | 12:12 |
See your biggest climbs |
Cadence
166 (178 max)
Stride Length: 101cm
Run: 93.7%
Walk: 6.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:46 | 7:46 | 55.78 |
5km | 26:13 | 8:26 | 57.73 |
5M | 43:41 | 8:44 | 56.49 |
10km | 55:10 | 8:53 | 55.98 |
10M | 1:31:57 | 9:12 | 55.18 |
Half | 2:02:52 | 9:23 | 53.85 |
20M | 3:13:31 | 9:41 | 53.64 |
Mara | 4:18:36 | 9:52 | 53.07 |
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