Sat 8th Feb 2020 at 8:00am by chicke80

Run > Long Run
  • Time
    2:44:34
  • Miles
    22.29
  • Min/mi
    7:23
  • Pacing
    30%
  • WAVA
    63.75
  • Stride(cm)
    109
  • Cals
    1798
  • Cadence
    200
  • BPM
    152
  • %MHR
    85.5
  • B/mi
    1124
  • Asc(m)
    154
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:01(5:01/km) 134/148bpm 56cal 11.96/14.64kmph
2) 1km - 4:43(4:43/km) 145/152bpm 58cal 12.73/13.27kmph
3) 1km - 4:40(4:40/km) 156/169bpm 61cal 12.86/13.47kmph
4) 1km - 4:44(4:44/km) 166/172bpm 66cal 12.66/12.83kmph
5) 1km - 4:40(4:40/km) 161/166bpm 63cal 12.85/13.1kmph
6) 1km - 4:47(4:47/km) 162/171bpm 65cal 12.52/13.17kmph
7) 1km - 4:40(4:40/km) 159/168bpm 62cal 12.85/13.3kmph
8) 1km - 4:48(4:48/km) 161/180bpm 61cal 12.51/13.13kmph
9) 1km - 4:49(4:49/km) 150/159bpm 56cal 12.44/12.53kmph
10) 1km - 4:42(4:42/km) 150/158bpm 51cal 12.78/13.23kmph
11) 1km - 4:45(4:45/km) 146/154bpm 49cal 12.62/12.77kmph
12) 1km - 4:45(4:45/km) 150/163bpm 53cal 12.63/12.8kmph
13) 1km - 4:44(4:44/km) 144/162bpm 39cal 12.66/12.9kmph
14) 1km - 4:44(4:44/km) 148/160bpm 48cal 12.69/12.83kmph
15) 1km - 4:42(4:42/km) 150/161bpm 50cal 12.74/13.3kmph
16) 1km - 4:40(4:40/km) 143/152bpm 36cal 12.87/13.23kmph
17) 1km - 4:42(4:42/km) 142/155bpm 33cal 12.75/12.87kmph
18) 1km - 4:44(4:44/km) 140/149bpm 30cal 12.68/13kmph
19) 1km - 4:43(4:43/km) 140/146bpm 28cal 12.7/13.57kmph
20) 1km - 4:27(4:27/km) 145/153bpm 37cal 13.49/13.71kmph
21) 1km - 4:23(4:23/km) 142/155bpm 33cal 13.68/14.34kmph
22) 1km - 4:30(4:30/km) 148/162bpm 44cal 13.35/14.41kmph
23) 1km - 4:24(4:24/km) 152/160bpm 51cal 13.65/13.84kmph
24) 1km - 4:28(4:28/km) 162/178bpm 59cal 13.45/13.87kmph
25) 1km - 4:25(4:25/km) 162/173bpm 58cal 13.59/13.94kmph
26) 1km - 4:21(4:21/km) 162/169bpm 57cal 13.8/14.38kmph
27) 1km - 4:18(4:18/km) 153/162bpm 46cal 13.95/15.48kmph
28) 1km - 4:22(4:22/km) 151/163bpm 42cal 13.76/14.81kmph
29) 1km - 4:22(4:22/km) 161/165bpm 57cal 13.75/13.84kmph
30) 1km - 4:26(4:26/km) 153/173bpm 45cal 13.55/13.87kmph
31) 1km - 4:26(4:26/km) 170/178bpm 63cal 13.55/14.38kmph
32) 1km - 4:25(4:25/km) 169/176bpm 62cal 13.56/14.11kmph
33) 1km - 4:27(4:27/km) 162/170bpm 56cal 13.49/14.31kmph
34) 1km - 4:24(4:24/km) 152/164bpm 40cal 13.65/14.44kmph
35) 1km - 4:22(4:22/km) 155/165bpm 44cal 13.73/15.55kmph
36) 0.88km - 4:01(4:34/km) 154/165bpm 39cal 13.13/14.78kmph
5:01 4:43 4:40 4:44 4:40 4:47 4:40 4:48 4:49 4:42 4:45 4:45 4:44 4:44 4:42 4:40 4:42 4:44 4:43 4:27 4:23 4:30 4:24 4:28 4:25 4:21 4:18 4:22 4:22 4:26 4:26 4:25 4:27 4:24 4:22 4:01

Pace

23% 75% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:53 7:53 7:53 137 106-152 1081 199 184-214 11/9
2.00 15:35 7:42 +11 7:42 154 140-169 1185 198 192-214 5/3
3.00 23:10 7:35 7:35 163 152-170 1236 199 194-214 6/2
4.00 31:30 8:20 +43 8:20 160 144-171 1335 198 190-210 9/6
5.00 44:18 12:47 +5:08 12:47 159 106-179 2033 198 108-206 7/4
6.00 51:59 7:41 7:41 151 138-159 1160 199 192-212 5/4
7.00 59:36 7:37 7:37 145 132-154 1105 198 190-204 17/11
8.00 1:07:15 7:39 7:39 148 132-162 1132 198 190-204 7/4
9.00 1:14:53 7:38 7:38 149 141-160 1136 199 188-216 6/3
10.00 1:22:23 7:31 7:31 144 129-152 1082 200 194-212 7/2
11.00 1:29:59 7:36 7:36 140 121-155 1063 200 190-214 7/6
12.00 1:37:30 7:31 7:31 141 135-149 1060 199 188-216 7/10
13.00 1:47:54 10:24 +3:20 10:24 143 104-155 1487 200 120-210 2/9
14.00 1:55:07 7:12 7:12 149 141-160 1074 201 194-216 5/6
15.00 2:02:14 7:07 7:07 160 147-178 1140 200 196-214 3/8
16.00 2:09:19 7:05 7:05 161 150-169 1140 200 192-208 12/15
17.00 2:17:25 8:06 +1:10 8:06 152 123-165 1232 198 118-206 4/4
18.00 2:24:27 7:02 7:02 159 149-165 1119 200 194-208 3/7
19.00 2:34:03 9:36 +2:24 9:36 159 120-177 1525 204 194-220 9/13
20.00 2:42:10 8:07 +1:01 8:07 167 147-176 1355 205 128-216 1/5
21.00 2:49:34 7:25 +20 7:25 157 133-170 1164 202 132-216 2/4
22.00 2:57:16 7:41 +38 7:41 154 136-165 1184 204 122-216 2/8
22.29 3:00:22 3:06 +51 10:32 154 141-165 1621 205 116-220 10/3

Heart

152/179max
  • Show Beats/Mile

Elevation

Asc 154m, Range 46m, Flat prediction 2:44:34
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

200 (220 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.1 200 22.3 2:44:06 7:28
Walk 7.9 122 0 14:19 5:56:53
Pause 1.1 - - 1:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:49 45.09% More
800m 3:25 6:53 51.27% More
1km 4:18 6:55 53.51% More
Mile 6:58 6:58 56.71% More
5k 21:58 7:04 61.14% More
5 miles 36:28 7:18 59.77% More
10k 46:47 7:32 58.14% More
10 miles 1:16:53 7:41 58.41% More
Half 1:40:42 7:41 58.97% More
20 miles 2:41:16 8:04 57.90% More

Predictions

Dist Time Per Mile WAVA
1M 5:38 5:38 70.16
5km 19:19 6:13 69.54
5M 32:24 6:29 67.29
10km 41:02 6:36 66.29
10M 1:08:50 6:53 65.24
Half 1:32:20 7:03 63.83
20M 2:26:16 7:19 63.85
Mara 3:16:11 7:29 63.47

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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