Sat 15th Feb 2020 at 6:00am by markgall
Run > General
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Time
3:00:02
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Miles 23.47
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Min/mi 7:40
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Pacing
83%
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WAVA
66.19
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Stride(cm)
117
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Cals
2131
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Cadence
179
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BPM
150
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%MHR
87.9
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B/mi 1153
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Asc(m)
389
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Hillscore
27
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Surface
Road
- 1:41 400m
- 3:30 800m
- 4:25 1k
- 7:16 Mile
- 23:30 5k
- 37:58 5mi
- 47:27 10k
- 1:17:39 10mi
- 1:42:11 Half
- 2:36:37 20mi
Notes & Comments
Split Summary
===
1) 0.62m - 4:55(7:54/m) 129/140bpm 55cal 7.59/8.18mph
2) 0.62m - 4:47(7:43/m) 138/147bpm 59cal 7.78/8.41mph
3) 0.62m - 4:43(7:36/m) 139/147bpm 58cal 7.9/8.14mph
4) 0.62m - 4:46(7:41/m) 142/151bpm 60cal 7.81/8.22mph
5) 0.62m - 4:43(7:36/m) 142/149bpm 58cal 7.9/8.06mph
6) 0.62m - 4:49(7:45/m) 144/149bpm 59cal 7.75/7.95mph
7) 0.62m - 4:42(7:33/m) 153/160bpm 65cal 7.94/8.1mph
8) 0.62m - 4:50(7:47/m) 150/156bpm 64cal 7.72/8.33mph
9) 0.62m - 4:42(7:34/m) 146/153bpm 57cal 7.92/8.14mph
10) 0.62m - 4:45(7:38/m) 148/153bpm 60cal 7.86/8.04mph
11) 0.62m - 4:41(7:32/m) 147/152bpm 56cal 7.96/8.22mph
12) 0.62m - 4:46(7:40/m) 146/151bpm 54cal 7.82/7.97mph
13) 0.62m - 4:51(7:49/m) 148/152bpm 57cal 7.68/7.97mph
14) 0.62m - 4:51(7:49/m) 153/164bpm 63cal 7.68/8.14mph
15) 0.62m - 4:43(7:35/m) 146/154bpm 51cal 7.91/8.85mph
16) 0.62m - 4:50(7:46/m) 144/151bpm 46cal 7.72/8.18mph
17) 0.62m - 4:59(8:01/m) 146/152bpm 53cal 7.48/7.99mph
18) 0.62m - 4:45(7:38/m) 150/157bpm 56cal 7.86/8.01mph
19) 0.62m - 4:43(7:35/m) 147/155bpm 48cal 7.91/8.6mph
20) 0.62m - 4:58(8:00/m) 149/154bpm 54cal 7.49/8.14mph
21) 0.62m - 4:42(7:34/m) 146/154bpm 41cal 7.94/8.22mph
22) 0.62m - 4:43(7:35/m) 154/167bpm 59cal 7.92/8.45mph
23) 0.62m - 4:41(7:33/m) 157/164bpm 61cal 7.96/8.66mph
24) 0.62m - 4:52(7:49/m) 156/161bpm 62cal 7.67/8.37mph
25) 0.62m - 4:58(8:00/m) 158/162bpm 67cal 7.5/7.76mph
26) 0.62m - 4:49(7:45/m) 155/163bpm 57cal 7.74/8.72mph
27) 0.62m - 4:42(7:34/m) 157/165bpm 59cal 7.93/8.18mph
28) 0.62m - 4:55(7:55/m) 157/165bpm 61cal 7.58/8.47mph
29) 0.62m - 4:45(7:39/m) 158/165bpm 60cal 7.84/8.25mph
30) 0.62m - 4:45(7:39/m) 155/161bpm 54cal 7.85/8.6mph
31) 0.62m - 4:31(7:17/m) 156/162bpm 51cal 8.24/8.95mph
32) 0.62m - 4:40(7:31/m) 154/162bpm 46cal 7.98/8.81mph
33) 0.62m - 4:39(7:30/m) 153/162bpm 45cal 8.01/8.37mph
34) 0.62m - 4:39(7:29/m) 157/164bpm 55cal 8.02/8.5mph
35) 0.62m - 4:40(7:30/m) 155/162bpm 50cal 8/8.7mph
36) 0.62m - 4:46(7:40/m) 160/165bpm 62cal 7.82/8.1mph
37) 0.62m - 4:42(7:35/m) 159/163bpm 59cal 7.92/8.14mph
38) 0.48m - 3:43(7:43/m) 161/166bpm 49cal 7.77/8.41mph
===
1) 0.62m - 4:55(7:54/m) 129/140bpm 55cal 7.59/8.18mph
2) 0.62m - 4:47(7:43/m) 138/147bpm 59cal 7.78/8.41mph
3) 0.62m - 4:43(7:36/m) 139/147bpm 58cal 7.9/8.14mph
4) 0.62m - 4:46(7:41/m) 142/151bpm 60cal 7.81/8.22mph
5) 0.62m - 4:43(7:36/m) 142/149bpm 58cal 7.9/8.06mph
6) 0.62m - 4:49(7:45/m) 144/149bpm 59cal 7.75/7.95mph
7) 0.62m - 4:42(7:33/m) 153/160bpm 65cal 7.94/8.1mph
8) 0.62m - 4:50(7:47/m) 150/156bpm 64cal 7.72/8.33mph
9) 0.62m - 4:42(7:34/m) 146/153bpm 57cal 7.92/8.14mph
10) 0.62m - 4:45(7:38/m) 148/153bpm 60cal 7.86/8.04mph
11) 0.62m - 4:41(7:32/m) 147/152bpm 56cal 7.96/8.22mph
12) 0.62m - 4:46(7:40/m) 146/151bpm 54cal 7.82/7.97mph
13) 0.62m - 4:51(7:49/m) 148/152bpm 57cal 7.68/7.97mph
14) 0.62m - 4:51(7:49/m) 153/164bpm 63cal 7.68/8.14mph
15) 0.62m - 4:43(7:35/m) 146/154bpm 51cal 7.91/8.85mph
16) 0.62m - 4:50(7:46/m) 144/151bpm 46cal 7.72/8.18mph
17) 0.62m - 4:59(8:01/m) 146/152bpm 53cal 7.48/7.99mph
18) 0.62m - 4:45(7:38/m) 150/157bpm 56cal 7.86/8.01mph
19) 0.62m - 4:43(7:35/m) 147/155bpm 48cal 7.91/8.6mph
20) 0.62m - 4:58(8:00/m) 149/154bpm 54cal 7.49/8.14mph
21) 0.62m - 4:42(7:34/m) 146/154bpm 41cal 7.94/8.22mph
22) 0.62m - 4:43(7:35/m) 154/167bpm 59cal 7.92/8.45mph
23) 0.62m - 4:41(7:33/m) 157/164bpm 61cal 7.96/8.66mph
24) 0.62m - 4:52(7:49/m) 156/161bpm 62cal 7.67/8.37mph
25) 0.62m - 4:58(8:00/m) 158/162bpm 67cal 7.5/7.76mph
26) 0.62m - 4:49(7:45/m) 155/163bpm 57cal 7.74/8.72mph
27) 0.62m - 4:42(7:34/m) 157/165bpm 59cal 7.93/8.18mph
28) 0.62m - 4:55(7:55/m) 157/165bpm 61cal 7.58/8.47mph
29) 0.62m - 4:45(7:39/m) 158/165bpm 60cal 7.84/8.25mph
30) 0.62m - 4:45(7:39/m) 155/161bpm 54cal 7.85/8.6mph
31) 0.62m - 4:31(7:17/m) 156/162bpm 51cal 8.24/8.95mph
32) 0.62m - 4:40(7:31/m) 154/162bpm 46cal 7.98/8.81mph
33) 0.62m - 4:39(7:30/m) 153/162bpm 45cal 8.01/8.37mph
34) 0.62m - 4:39(7:29/m) 157/164bpm 55cal 8.02/8.5mph
35) 0.62m - 4:40(7:30/m) 155/162bpm 50cal 8/8.7mph
36) 0.62m - 4:46(7:40/m) 160/165bpm 62cal 7.82/8.1mph
37) 0.62m - 4:42(7:35/m) 159/163bpm 59cal 7.92/8.14mph
38) 0.48m - 3:43(7:43/m) 161/166bpm 49cal 7.77/8.41mph
4:55 4:47 4:43 4:46 4:43 4:49 4:42 4:50 4:42 4:45 4:41 4:46 4:51 4:51 4:43 4:50 4:59 4:45 4:43 4:58 4:42 4:43 4:41 4:52 4:58 4:49 4:42 4:55 4:45 4:45 4:31 4:40 4:39 4:39 4:40 4:46 4:42 3:43
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
1.00 | 7:50 | 7:50 | 7:50 | 133 97-147 | 1042 | 177 170-184 | 1/40 |
2.00 | 15:38 | 7:47 +10 | 7:47 | 139 128-147 | 1083 | 177 168-184 | 5/21 |
3.00 | 23:17 | 7:39 | 7:39 | 142 133-151 | 1087 | 177 172-182 | 7/17 |
4.00 | 30:57 | 7:41 | 7:41 | 146 138-159 | 1121 | 177 174-184 | 4/10 |
5.00 | 38:42 | 7:45 +3 | 7:45 | 151 144-157 | 1170 | 178 170-184 | 9/13 |
6.00 | 46:19 | 7:37 | 7:37 | 147 141-153 | 1119 | 178 174-184 | 9/11 |
7.00 | 53:54 | 7:35 | 7:35 | 147 134-153 | 1115 | 177 172-186 | 7/17 |
8.00 | 1:01:39 | 7:45 | 7:45 | 147 142-152 | 1139 | 178 172-184 | 16/46 |
9.00 | 1:09:26 | 7:47 +5 | 7:47 | 151 142-163 | 1174 | 182 176-188 | 19/4 |
10.00 | 1:17:48 | 8:22 +40 | 8:22 | 144 133-151 | 1205 | 179 158-188 | 16/19 |
11.00 | 1:25:42 | 7:54 | 7:54 | 149 132-156 | 1177 | 181 158-188 | 45/24 |
12.00 | 1:33:43 | 8:02 +22 | 8:02 | 147 132-155 | 1180 | 179 170-186 | 16/15 |
13.00 | 1:41:43 | 8:00 +14 | 8:00 | 147 141-153 | 1176 | 180 172-184 | 18/8 |
14.00 | 1:49:25 | 7:42 +10 | 7:42 | 155 144-167 | 1194 | 175 158-186 | 6/37 |
15.00 | 1:58:34 | 9:08 +1:22 | 9:08 | 155 125-164 | 1416 | 179 98-186 | 20/26 |
16.00 | 2:06:29 | 7:55 | 7:55 | 156 145-163 | 1235 | 182 172-186 | 40/2 |
17.00 | 2:14:02 | 7:33 | 7:33 | 158 151-164 | 1194 | 180 174-186 | 17/8 |
18.00 | 2:21:52 | 7:50 | 7:50 | 157 147-164 | 1230 | 182 176-186 | 30/3 |
19.00 | 2:29:33 | 7:41 +4 | 7:41 | 155 149-162 | 1191 | 180 164-186 | 9/6 |
20.00 | 2:36:54 | 7:21 | 7:21 | 155 144-162 | 1138 | 180 172-186 | 5/16 |
21.00 | 2:44:45 | 7:52 +22 | 7:52 | 154 140-164 | 1211 | 180 172-190 | 9/22 |
22.00 | 2:52:23 | 7:38 | 7:38 | 157 148-165 | 1199 | 183 180-190 | 20/2 |
23.00 | 2:59:56 | 7:33 | 7:33 | 160 155-165 | 1208 | 180 176-186 | 26/4 |
23.47 | 3:03:35 | 3:39 | 7:44 | 161 157-166 | 1246 | 178 168-184 | 20/1 |
Heart
150/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 389m,
Range 133m, Flat prediction 2:58:04
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
56 2.7% | 7:48 |
45 3.7% | 7:44 |
36 2.2% | 7:39 |
31 2.2% | 7:38 |
21 2.5% | 7:54 |
15 1.1% | 7:39 |
See your biggest climbs |
Cadence
179 (190 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.5 | 179 | 23.5 | 3:00:50 | 7:46 |
Walk | 0.8 | 98 | 0 | 1:24 | 15:01:32 |
Pause | 0.7 | - | - | 1:21 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 1:41 | 6:48 | 48.18% | More |
800m | 3:30 | 7:02 | 54.48% | More |
1km | 4:25 | 7:06 | 56.28% | More |
Mile | 7:16 | 7:16 | 58.20% | More |
5k | 23:30 | 7:34 | 61.17% | More |
5 miles | 37:58 | 7:36 | 61.64% | More |
10k | 47:27 | 7:38 | 61.58% | More |
10 miles | 1:17:39 | 7:46 | 62.18% | More |
Half | 1:42:11 | 7:48 | 62.50% | More |
20 miles | 2:36:37 | 7:50 | 64.12% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:21 | 6:21 | 66.56 |
5km | 21:07 | 6:48 | 68.10 |
5M | 34:57 | 6:59 | 66.96 |
10km | 44:01 | 7:05 | 66.38 |
10M | 1:12:53 | 7:17 | 66.24 |
Half | 1:37:02 | 7:24 | 65.31 |
20M | 2:31:57 | 7:36 | 66.09 |
Mara | 3:22:18 | 7:43 | 66.19 |
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