Sun 5th Jan 2020 at 9:00am by STOOSH
Run > Long Run
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Time
3:06:18
-
Miles 18.02
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Min/mi 10:20
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Pacing
59%
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WAVA
44.55
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Stride(cm)
94
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Cals
1811
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Cadence
166
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BPM
151
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%MHR
78.2
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B/mi 1561
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Asc(m)
1037
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Hillscore
96
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:22(9:22/m) 138/197bpm 101cal 6.41/7.14mph
2) 1m - 8:50(8:50/m) 142/154bpm 97cal 6.8/7.28mph
3) 1m - 8:41(8:41/m) 142/147bpm 94cal 6.91/7.03mph
4) 1m - 9:02(9:02/m) 147/160bpm 99cal 6.64/6.91mph
5) 1m - 10:46(10:46/m) 149/170bpm 116cal 5.57/7.2mph
6) 1m - 14:39(14:39/m) 165/174bpm 190cal 4.1/7.03mph
7) 1m - 12:47(12:47/m) 159/179bpm 138cal 4.69/8.54mph
8) 1m - 11:07(11:07/m) 139/157bpm 58cal 5.4/8.58mph
9) 1m - 12:31(12:31/m) 159/166bpm 148cal 4.79/7.16mph
10) 1m - 13:57(13:57/m) 160/172bpm 163cal 4.3/6.95mph
11) 1m - 9:32(9:32/m) 153/166bpm 83cal 6.29/7.45mph
12) 1m - 11:50(11:50/m) 157/168bpm 124cal 5.07/8.25mph
13) 1m - 8:40(8:40/m) 143/153bpm 38cal 6.92/7.49mph
14) 1m - 10:34(10:34/m) 150/160bpm 82cal 5.68/7.99mph
15) 1m - 8:30(8:30/m) 145/158bpm 46cal 7.06/7.64mph
16) 1m - 8:21(8:21/m) 139/152bpm 26cal 7.18/7.87mph
17) 1m - 8:32(8:32/m) 161/169bpm 100cal 7.03/7.7mph
18) 1m - 8:28(8:28/m) 165/171bpm 106cal 7.09/7.22mph
19) 0.02m - 9(7:23/m) 168/168bpm 2cal 8.13/7.24mph
===
1) 1m - 9:22(9:22/m) 138/197bpm 101cal 6.41/7.14mph
2) 1m - 8:50(8:50/m) 142/154bpm 97cal 6.8/7.28mph
3) 1m - 8:41(8:41/m) 142/147bpm 94cal 6.91/7.03mph
4) 1m - 9:02(9:02/m) 147/160bpm 99cal 6.64/6.91mph
5) 1m - 10:46(10:46/m) 149/170bpm 116cal 5.57/7.2mph
6) 1m - 14:39(14:39/m) 165/174bpm 190cal 4.1/7.03mph
7) 1m - 12:47(12:47/m) 159/179bpm 138cal 4.69/8.54mph
8) 1m - 11:07(11:07/m) 139/157bpm 58cal 5.4/8.58mph
9) 1m - 12:31(12:31/m) 159/166bpm 148cal 4.79/7.16mph
10) 1m - 13:57(13:57/m) 160/172bpm 163cal 4.3/6.95mph
11) 1m - 9:32(9:32/m) 153/166bpm 83cal 6.29/7.45mph
12) 1m - 11:50(11:50/m) 157/168bpm 124cal 5.07/8.25mph
13) 1m - 8:40(8:40/m) 143/153bpm 38cal 6.92/7.49mph
14) 1m - 10:34(10:34/m) 150/160bpm 82cal 5.68/7.99mph
15) 1m - 8:30(8:30/m) 145/158bpm 46cal 7.06/7.64mph
16) 1m - 8:21(8:21/m) 139/152bpm 26cal 7.18/7.87mph
17) 1m - 8:32(8:32/m) 161/169bpm 100cal 7.03/7.7mph
18) 1m - 8:28(8:28/m) 165/171bpm 106cal 7.09/7.22mph
19) 0.02m - 9(7:23/m) 168/168bpm 2cal 8.13/7.24mph
9:22 8:50 8:41 9:02 10:46 14:39 12:47 11:07 12:31 13:57 9:32 11:50 8:40 10:34 8:30 8:21 8:32 8:28 9
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:46 | 4:46 | 9:33 | 139 118-197 | 1327 | 172 124-178 | 11/3 |
1.00 | 9:21 | 4:35 | 9:09 | 140 133-144 | 1281 | 173 166-180 | 1/8 |
1.50 | 13:48 | 4:28 | 8:55 | 143 136-154 | 1276 | 173 166-180 | 21/7 |
2.00 | 18:11 | 4:22 | 8:45 | 140 127-147 | 1225 | 171 164-178 | 1/18 |
2.50 | 22:32 | 4:21 | 8:42 | 140 133-145 | 1218 | 172 166-178 | 2/22 |
3.00 | 26:52 | 4:20 | 8:39 | 145 143-146 | 1255 | 172 168-176 | 4/2 |
3.50 | 31:31 | 4:39 | 9:19 | 152 143-160 | 1415 | 173 164-180 | 22/0 |
4.00 | 35:54 | 4:23 | 8:46 | 141 135-156 | 1236 | 170 162-174 | 11/13 |
4.50 | 40:53 | 4:59 +12 | 9:58 | 141 133-148 | 1406 | 170 124-176 | 4/11 |
5.00 | 48:53 | 8:00 +1:52 | 16:01 | 154 123-170 | 2466 | 162 106-180 | 51/6 |
5.50 | 56:26 | 7:33 | 15:05 | 166 159-174 | 2504 | 156 84-178 | 104/6 |
6.00 | 1:03:23 | 6:58 | 13:55 | 164 151-173 | 2283 | 153 34-180 | 82/0 |
6.50 | 1:11:12 | 7:48 +47 | 15:36 | 161 129-177 | 2513 | 150 114-182 | 83/0 |
7.00 | 1:18:11 | 7:00 +1:15 | 13:59 | 154 121-179 | 2154 | 158 86-220 | 19/109 |
7.50 | 1:22:57 | 4:46 | 9:31 | 134 129-141 | 1276 | 180 122-202 | 0/143 |
8.00 | 1:29:19 | 6:22 | 12:43 | 143 129-157 | 1820 | 166 114-248 | 28/84 |
8.50 | 1:35:13 | 5:54 | 11:49 | 161 155-166 | 1902 | 163 112-242 | 74/10 |
9.00 | 1:41:47 | 6:34 | 13:07 | 158 148-165 | 2073 | 152 116-242 | 74/0 |
9.50 | 1:47:37 | 5:50 | 11:41 | 159 143-166 | 1857 | 160 118-180 | 66/9 |
10.00 | 1:55:50 | 8:13 | 16:25 | 161 149-171 | 2644 | 142 108-178 | 86/0 |
10.50 | 2:00:53 | 5:03 | 10:06 | 159 151-165 | 1607 | 173 120-184 | 25/14 |
11.00 | 2:06:44 | 5:51 +1:25 | 11:42 | 147 136-161 | 1721 | 176 124-184 | 8/43 |
11.50 | 2:11:22 | 4:38 | 9:17 | 161 151-168 | 1493 | 177 170-182 | 28/3 |
12.00 | 2:18:34 | 7:12 | 14:24 | 153 144-159 | 2203 | 140 114-184 | 67/9 |
12.50 | 2:22:56 | 4:22 | 8:44 | 146 139-152 | 1276 | 174 124-186 | 0/67 |
13.00 | 2:27:15 | 4:18 | 8:36 | 139 132-151 | 1196 | 174 166-180 | 0/74 |
13.50 | 2:31:37 | 4:22 | 8:45 | 147 137-160 | 1286 | 174 168-180 | 4/32 |
14.00 | 2:37:48 | 6:11 | 12:22 | 153 144-158 | 1893 | 153 112-248 | 45/0 |
14.50 | 2:42:10 | 4:22 | 8:44 | 149 138-158 | 1302 | 172 124-180 | 14/49 |
15.00 | 2:46:18 | 4:08 | 8:16 | 141 138-145 | 1165 | 171 166-176 | 0/78 |
15.50 | 2:50:25 | 4:06 | 8:13 | 139 133-143 | 1141 | 171 166-176 | 9/72 |
16.00 | 2:57:57 | 7:32 +3:23 | 15:05 | 139 118-151 | 2096 | 171 124-184 | 2/51 |
16.50 | 3:02:17 | 4:20 | 8:40 | 159 150-168 | 1379 | 175 170-180 | 6/6 |
17.00 | 3:06:35 | 4:17 | 8:35 | 164 161-167 | 1407 | 174 168-178 | 6/9 |
17.50 | 3:10:48 | 4:14 | 8:27 | 165 162-166 | 1395 | 174 168-178 | 1/7 |
18.00 | 3:15:02 | 4:14 | 8:28 | 166 162-170 | 1404 | 175 170-180 | 14/0 |
18.02 | 3:15:12 | 10 | 8:29 | 168 168-168 | 1426 | 172 172-172 | 0/0 |
Elevation
Asc 1037m,
Range 407m, Flat prediction 2:54:06
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
369 14.5% | 15:10 |
281 10.6% | 12:26 |
82 14.3% | 11:17 |
67 10.6% | 9:31 |
53 5.6% | 10:20 |
37 2.0% | 8:56 |
See your biggest climbs |
Cadence
166 (248 max)
Stride Length: 94cm
Run: 85.3%
Walk: 14.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:17 | 8:17 | 47.37 |
5km | 28:04 | 9:02 | 47.51 |
5M | 46:51 | 9:22 | 46.20 |
10km | 59:12 | 9:32 | 45.66 |
10M | 1:38:49 | 9:53 | 45.17 |
Half | 2:12:10 | 10:05 | 44.33 |
20M | 3:28:26 | 10:25 | 44.54 |
Mara | 4:38:45 | 10:38 | 44.41 |
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