Fri 13th Mar 2020 at 7:00am by JoeCarr28

Run > Long Run
  • Time
    3:18:09
  • Miles
    20.55
  • Min/mi
    9:39
  • Pacing
    83%
  • WAVA
    52.63
  • Stride(cm)
    91
  • Cals
    1825
  • Cadence
    183
  • BPM
    150
  • %MHR
    82.5
  • B/mi
    1447
  • Asc(m)
    524
  • Hillscore
    40
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:34(5:34/km) 137/155bpm 54cal 10.77/11.52kmph
2) 1km - 5:40(5:40/km) 141/150bpm 58cal 10.59/11.96kmph
3) 1km - 5:51(5:51/km) 149/156bpm 63cal 10.26/11.02kmph
4) 1km - 6:04(6:04/km) 149/164bpm 64cal 9.89/10.78kmph
5) 1km - 6:08(6:08/km) 142/149bpm 58cal 9.78/11.19kmph
6) 1km - 6:05(6:05/km) 145/156bpm 61cal 9.86/11.12kmph
7) 1km - 6:02(6:02/km) 142/156bpm 55cal 9.94/11.29kmph
8) 1km - 6:41(6:41/km) 137/153bpm 50cal 8.98/11.69kmph
9) 1km - 6:11(6:11/km) 149/161bpm 61cal 9.71/10.88kmph
10) 1km - 6:10(6:10/km) 146/162bpm 54cal 9.73/11.08kmph
11) 1km - 5:51(5:51/km) 148/158bpm 57cal 10.25/11.72kmph
12) 1km - 5:47(5:47/km) 141/151bpm 47cal 10.38/11.56kmph
13) 1km - 6:30(6:30/km) 140/153bpm 48cal 9.24/12.09kmph
14) 1km - 5:55(5:55/km) 145/155bpm 49cal 10.14/12.06kmph
15) 1km - 6:47(6:47/km) 143/157bpm 56cal 8.83/11.19kmph
16) 1km - 6:58(6:58/km) 144/153bpm 58cal 8.61/11.42kmph
17) 1km - 5:43(5:43/km) 142/156bpm 40cal 10.49/12.26kmph
18) 1km - 5:55(5:55/km) 148/161bpm 52cal 10.15/12.19kmph
19) 1km - 6:14(6:14/km) 150/167bpm 53cal 9.64/11.59kmph
20) 1km - 5:18(5:18/km) 150/167bpm 53cal 11.32/11.99kmph
21) 1km - 7:09(7:09/km) 153/164bpm 68cal 8.39/11.05kmph
22) 1km - 6:16(6:16/km) 156/165bpm 62cal 9.58/11.39kmph
23) 1km - 6:08(6:08/km) 154/168bpm 56cal 9.8/11.59kmph
24) 1km - 5:43(5:43/km) 154/169bpm 53cal 10.49/11.86kmph
25) 1km - 5:51(5:51/km) 148/158bpm 49cal 10.25/11.02kmph
26) 1km - 5:39(5:39/km) 169/185bpm 52cal 10.63/11.86kmph
27) 1km - 6:20(6:20/km) 166/187bpm 52cal 9.47/11.25kmph
28) 1km - 6:09(6:09/km) 165/188bpm 52cal 9.77/11.42kmph
29) 1km - 5:11(5:11/km) 155/188bpm 49cal 11.56/12.39kmph
30) 1km - 5:52(5:52/km) 155/163bpm 61cal 10.22/11.42kmph
31) 1km - 5:11(5:11/km) 166/185bpm 57cal 11.58/12.16kmph
32) 1km - 5:26(5:26/km) 160/189bpm 53cal 11.04/12.36kmph
33) 1km - 5:27(5:27/km) 171/194bpm 66cal 11.02/12.06kmph
34) 0.07km - 24(5:49/km) 178/183bpm 4cal 10.3/10.18kmph
5:34 5:40 5:51 6:04 6:08 6:05 6:02 6:41 6:11 6:10 5:51 5:47 6:30 5:55 6:47 6:58 5:43 5:55 6:14 5:18 7:09 6:16 6:08 5:43 5:51 5:39 6:20 6:09 5:11 5:52 5:11 5:26 5:27 24

Pace

10% 27% 56% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:58 8:58 8:58 138 103-155 1238 182 116-190 13/41
2.00 18:26 9:28 9:28 146 131-156 1382 185 118-190 23/19
3.00 28:09 9:43 9:43 146 135-164 1418 184 116-190 29/7
4.00 38:04 9:55 9:55 144 135-156 1429 183 170-188 23/22
5.00 48:28 10:24 10:24 138 115-156 1435 178 116-186 16/41
6.00 58:20 9:51 9:51 149 131-162 1469 183 174-188 48/26
7.00 1:07:50 9:30 9:30 147 131-160 1397 185 178-190 23/5
8.00 1:17:52 10:02 10:02 139 127-153 1394 174 136-190 15/19
9.00 1:27:17 9:25 9:25 145 134-155 1366 184 172-190 10/28
10.00 1:39:04 11:47 11:47 143 124-157 1684 173 116-194 34/18
11.00 1:48:11 9:07 9:07 145 134-156 1322 183 172-190 16/52
12.00 1:57:46 9:35 9:35 150 136-167 1438 180 106-190 36/43
13.00 2:08:05 10:19 10:19 152 138-167 1567 185 146-190 64/31
14.00 2:17:57 9:52 9:52 156 135-168 1539 185 118-192 40/15
15.00 2:27:29 9:32 9:32 152 140-169 1450 185 164-192 16/20
16.00 2:36:45 9:16 9:16 157 143-181 1455 187 176-194 7/7
17.00 2:47:11 10:25 10:25 162 127-187 1689 176 128-192 11/10
18.00 2:55:40 8:29 8:29 165 146-188 1400 189 182-192 5/25
19.00 3:04:44 9:04 9:04 159 145-181 1443 190 176-194 35/19
20.00 3:13:18 8:34 8:34 164 140-194 1404 189 174-196 26/44
20.55 3:18:10 4:52 8:53 170 151-193 1511 193 186-196 27/10

Heart

150/194max
  • Show Beats/Mile

Elevation

Asc 524m, Range 66m, Flat prediction 3:15:54
Elevation Graph
Biggest Climbs (m) Min/mi
43 5.4% 8:38
42 3.0% 10:30
28 1.7% 9:41
28 5.9% 10:36
27 5.0% 9:15
24 3.8% 8:57
See your biggest climbs

Cadence

183 (196 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.9 185 20 3:08:01 9:25
Walk 4.6 136 0.6 9:07 15:45
Still 0.5 - - 1:02 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:48 42.24% More
800m 3:59 8:01 48.20% More
1km 5:02 8:06 49.78% More
Mile 8:20 8:20 51.15% More
5k 26:58 8:41 53.73% More
5 miles 45:28 9:06 51.89% More
10k 56:42 9:08 51.95% More
10 miles 1:34:06 9:25 51.74% More
Half 2:06:04 9:37 51.09% More
20 miles 3:13:11 9:40 52.43% More

Predictions

Dist Time Per Mile WAVA
1M 8:03 8:03 52.91
5km 26:45 8:37 54.18
5M 44:17 8:51 53.28
10km 55:46 8:58 52.83
10M 1:32:21 9:14 52.73
Half 2:02:57 9:23 51.99
20M 3:12:32 9:38 52.61
Mara 4:16:20 9:47 52.69
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