Fri 3rd Jan 2020 at 5:00am by emmanicholls

Run > Long Run

  • Time
    2:54:59
  • Miles
    18.21
  • Min/mi
    9:37
  • Pacing
    86%
  • WAVA
    53.80
  • Stride(cm)
    101
  • Cals
    1425
  • Cadence
    166
  • BPM
    153
  • %MHR
    89.4
  • B/mi
    1469
  • Asc(m)
    556
  • Hillscore
    46
  • 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
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

Pace

15% 38% 46% 1%

Splits

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

Heart

153/180max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:23 42.03% More
800m 4:16 8:36 45.45% More
1km 5:20 8:36 47.44% More
Mile 8:48 8:48 49.26% More
5k 28:16 9:06 53.55% More
5 miles 45:55 9:11 53.73% More
10k 57:33 9:16 53.67% More
10 miles 1:33:00 9:18 54.55% More
Half 2:02:27 9:21 54.40% More

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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