Fri 17th Jan 2020 at 9:00am by mdsparky

Run > Long Run
  • Good
  • windy
  • cold
  • Time
    3:16:14
  • Miles
    18.36
  • Min/mi
    10:41
  • Pacing
    45%
  • WAVA
    44.39
  • Stride(cm)
    92
  • Cals
    2558
  • Cadence
    164
  • BPM
    164
  • %MHR
    97.4
  • B/mi
    1749
  • Asc(m)
    387
  • Hillscore
    24
  • Surface
    Trail

Notes & Comments

Split Summary
===
1) 1m - 9:37(9:37/m) 151/161bpm 128cal 6.23/7.16mph
2) 1m - 8:48(8:48/m) 153/160bpm 118cal 6.81/7.31mph
3) 1m - 9:58(9:58/m) 141/152bpm 102cal 6.02/6.66mph
4) 1m - 10:28(10:28/m) 161/173bpm 144cal 5.73/6.12mph
5) 1m - 9:56(9:56/m) 167/173bpm 144cal 6.04/6.43mph
6) 1m - 10:48(10:48/m) 163/170bpm 146cal 5.56/6.57mph
7) 1m - 12:03(12:03/m) 159/171bpm 145cal 4.98/5.78mph
8) 1m - 10:25(10:25/m) 163/178bpm 135cal 5.76/6.57mph
9) 1m - 10:38(10:38/m) 167/179bpm 145cal 5.64/6.24mph
10) 1m - 10:38(10:38/m) 166/186bpm 139cal 5.65/6.3mph
11) 1m - 9:59(9:59/m) 167/176bpm 129cal 6.02/6.28mph
12) 1m - 10:58(10:58/m) 170/178bpm 148cal 5.47/6.18mph
13) 1m - 15:17(15:17/m) 160/184bpm 156cal 3.92/6.05mph
14) 1m - 12:49(12:49/m) 170/183bpm 165cal 4.68/5.87mph
15) 1m - 10:42(10:42/m) 165/180bpm 126cal 5.61/7.16mph
16) 1m - 9:34(9:34/m) 174/184bpm 137cal 6.27/7.06mph
17) 1m - 9:41(9:41/m) 176/187bpm 142cal 6.2/6.93mph
18) 1m - 10:03(10:03/m) 180/190bpm 154cal 5.97/6.55mph
19) 0.36m - 3:52(10:38/m) 177/189bpm 55cal 5.64/6.03mph
9:37 8:48 9:58 10:28 9:56 10:48 12:03 10:25 10:38 10:38 9:59 10:58 15:17 12:49 10:42 9:34 9:41 10:03 3:52

Pace

31% 35% 28% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:10 5:10 10:21 146 96-161 1511 167 162-176 6/6
1.00 9:37 4:27 8:53 152 147-157 1351 171 166-174 4/5
1.50 13:53 4:15 8:31 153 150-158 1303 171 166-174 8/9
2.00 18:25 4:33 9:06 153 148-160 1392 171 170-174 10/2
2.50 29:10 10:44 +5:44 21:28 134 99-150 2877 168 164-176 6/5
3.00 34:07 4:58 9:56 145 140-150 1440 168 162-172 4/5
3.50 39:24 5:16 10:33 157 146-172 1656 164 156-170 8/13
4.00 44:35 5:11 10:23 167 160-171 1734 165 156-172 6/9
4.50 49:37 5:02 10:04 168 162-173 1692 166 162-172 2/7
5.00 54:31 4:54 9:48 166 161-170 1627 168 162-174 21/7
5.50 59:32 5:00 10:01 164 159-168 1643 165 158-170 5/10
6.00 1:05:19 5:47 11:35 162 154-169 1876 164 108-236 4/5
6.50 1:12:05 6:46 +21 13:32 159 148-171 2151 161 118-170 19/0
7.00 1:17:43 5:38 11:16 158 152-163 1781 162 156-166 12/17
7.50 1:22:43 5:00 9:59 163 154-170 1628 165 156-168 9/12
8.00 1:29:54 7:11 +1:46 14:22 160 116-178 2298 163 118-172 3/15
8.50 1:35:11 5:18 10:35 168 162-179 1779 165 158-174 15/2
9.00 1:40:32 5:20 10:41 166 162-172 1773 164 158-168 2/19
9.50 1:46:53 6:21 +1:12 12:42 163 133-176 2069 163 118-168 5/9
10.00 1:52:24 5:32 +2 11:04 169 162-185 1870 164 108-172 15/7
10.50 1:57:21 4:57 9:54 166 162-170 1643 168 162-172 8/6
11.00 2:02:23 5:02 10:03 168 162-176 1688 167 162-170 8/3
11.50 2:07:42 5:19 10:38 171 164-176 1818 165 124-170 15/4
12.00 2:14:03 6:21 +41 12:43 168 155-178 2136 162 118-172 11/6
12.50 2:21:45 7:42 +1:18 15:24 166 138-184 2557 155 98-170 26/17
13.00 2:31:36 9:50 +57 19:40 158 123-181 3108 147 82-170 71/0
13.50 2:38:35 7:00 +14 14:00 167 138-180 2338 160 100-176 23/0
14.00 2:45:10 6:34 +31 13:09 173 160-183 2274 159 112-172 3/31
14.50 2:51:11 6:01 12:02 162 139-178 1948 150 108-172 5/40
15.00 2:55:51 4:41 9:21 174 169-179 1628 171 164-174 6/12
15.50 3:00:34 4:42 9:25 174 170-179 1637 169 164-172 2/24
16.00 3:05:25 4:52 9:43 174 167-184 1691 168 162-172 5/9
16.50 3:11:56 6:30 +1:38 13:01 169 125-186 2199 170 166-174 0/12
17.00 3:16:44 4:48 9:37 180 173-186 1730 167 156-172 1/19
17.50 3:21:46 5:02 10:03 178 173-184 1790 168 162-172 1/5
18.00 3:26:47 5:01 10:03 182 173-189 1829 167 164-170 10/1
18.36 3:35:24 8:37 +4:44 23:41 176 135-187 4169 166 118-174 5/5

Heart

164/189max
  • Show Beats/Mile

Elevation

Asc 387m, Range 144m, Flat prediction 3:04:38
Elevation Graph
Biggest Climbs (m) Min/mi
125 7.4% 16:34
21 3.8% 17:14
20 2.1% 11:40
20 2.2% 9:55
15 1.6% 11:37
14 2.7% 10:04
See your biggest climbs

Cadence

164 (236 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.5 166 17.9 3:04:15 11:11
Walk 6.6 109 0.5 15:14 32:29
Still 0.0 - - 7 -
Pause 6.8 - - 15:49 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:15 38.07% More
800m 4:14 8:31 42.65% More
1km 5:15 8:28 44.86% More
Mile 8:39 8:39 46.69% More
5k 31:17 10:04 43.90% More
5 miles 53:26 10:41 41.75% More
10k 1:08:03 10:57 40.90% More
10 miles 1:50:03 11:00 41.75% More
Half 2:32:10 11:37 39.92% More

Predictions

Dist Time Per Mile WAVA
1M 8:16 8:16 48.87
5km 28:23 9:08 48.39
5M 47:39 9:32 46.82
10km 1:00:22 9:43 46.10
10M 1:41:18 10:08 45.35
Half 2:15:54 10:22 44.35
20M 3:35:23 10:46 44.34
Mara 4:48:57 11:02 44.07
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