Sun 15th Mar 2020 at 12:00pm by Ness

Run > Race
  • drizzle
  • breezy
  • Time
    3:56:29
  • Miles
    20.01
  • Min/mi
    11:49
  • Pacing
    66%
  • WAVA
    49.45
  • Stride(cm)
    83
  • Cals
    2161
  • Cadence
    164
  • BPM
    158
  • %MHR
    85.7
  • B/mi
    1873
  • Asc(m)
    332
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

Virtual Ashby Twenty

===
1) 1m - 10:57(10:57/m) 121/146bpm 73cal 5.48/6.03mph
2) 1m - 10:45(10:45/m) 155/164bpm 98cal 5.58/5.87mph
3) 1m - 11:00(11:00/m) 163/169bpm 107cal 5.46/5.95mph
4) 1m - 11:17(11:17/m) 166/172bpm 115cal 5.32/5.66mph
5) 1m - 11:27(11:27/m) 163/170bpm 112cal 5.24/5.89mph
6) 1m - 11:44(11:44/m) 164/175bpm 115cal 5.11/5.8mph
7) 1m - 11:51(11:51/m) 167/173bpm 120cal 5.06/5.49mph
8) 1m - 11:33(11:33/m) 169/180bpm 120cal 5.19/5.66mph
9) 1m - 11:53(11:53/m) 167/172bpm 119cal 5.05/5.59mph
10) 1m - 11:37(11:37/m) 162/171bpm 110cal 5.17/5.36mph
11) 1m - 11:40(11:40/m) 157/161bpm 104cal 5.15/5.36mph
12) 1m - 11:40(11:40/m) 158/170bpm 104cal 5.15/5.51mph
13) 1m - 11:22(11:22/m) 158/162bpm 102cal 5.28/5.78mph
14) 1m - 11:45(11:45/m) 153/160bpm 96cal 5.11/5.63mph
15) 1m - 11:49(11:49/m) 161/172bpm 108cal 5.08/5.89mph
16) 1m - 12:15(12:15/m) 167/178bpm 124cal 4.9/5.41mph
17) 1m - 12:15(12:15/m) 166/175bpm 122cal 4.9/5.3mph
18) 1m - 11:53(11:53/m) 167/174bpm 121cal 5.05/5.3mph
19) 1m - 12:46(12:46/m) 160/168bpm 110cal 4.7/5.2mph
20) 1m - 14:58(14:58/m) 148/174bpm 81cal 4.01/5.49mph
21) 0.01m - 4(8:25/m) 155/155bpm 7.13/5.05mph
10:57 10:45 11:00 11:17 11:27 11:44 11:51 11:33 11:53 11:37 11:40 11:40 11:22 11:45 11:49 12:15 12:15 11:53 12:46 14:58 4
Pin Map
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0mi in 0

Pace

61% 22% 12% 5% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:57 10:57 10:57 122 88-146 1335 163 120-170 5/17
2.00 21:47 10:50 +5 10:50 155 139-164 1679 165 156-170 13/35
3.00 32:59 11:13 +14 11:13 163 156-169 1828 165 158-172 3/26
4.00 44:30 11:30 +13 11:30 166 159-172 1909 164 122-168 9/8
5.00 57:03 12:33 +1:06 12:33 163 151-169 2046 164 122-170 20/9
6.00 1:08:57 11:55 +11 11:55 164 159-174 1954 164 154-170 17/7
7.00 1:20:48 11:51 11:51 167 162-171 1979 164 158-170 22/2
8.00 1:32:26 11:38 +5 11:38 169 162-179 1966 165 158-168 13/7
9.00 1:44:19 11:53 11:53 167 163-171 1983 164 160-170 18/18
10.00 1:55:55 11:37 11:37 161 145-171 1870 165 160-168 10/8
11.00 2:07:35 11:40 11:40 157 145-160 1830 165 162-170 12/3
12.00 2:19:15 11:40 11:40 157 145-169 1830 166 160-174 11/8
13.00 2:30:37 11:22 11:22 157 154-162 1785 167 164-170 22/27
14.00 2:42:22 11:45 11:45 153 144-160 1797 166 160-170 24/37
15.00 2:58:43 16:22 +4:33 16:22 160 129-172 2618 166 132-172 26/32
16.00 3:10:58 12:15 12:15 167 163-178 2045 165 156-170 23/35
17.00 3:23:13 12:15 12:15 166 151-174 2033 165 156-172 29/7
18.00 3:35:06 11:53 11:53 167 155-172 1984 167 162-174 3/22
19.00 3:47:57 12:51 +5 12:51 158 127-166 2031 161 118-170 12/16
20.00 4:03:07 15:10 +11 15:10 149 119-174 2259 154 120-174 26/5
20.01 4:03:11 4 10:09 155 155-155 1573 170 170-170 0/0

Heart

158/179max
  • Show Beats/Mile

Elevation

Asc 332m, Range 81m, Flat prediction 3:52:22
Elevation Graph
Biggest Climbs (m) Min/mi
35 1.1% 11:55
29 2.0% 11:50
28 1.1% 11:49
22 1.9% 11:01
22 4.9% 12:24
19 3.5% 12:20
See your biggest climbs

Cadence

164 (174 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.2 165 19.5 3:46:36 11:44
Walk 6.0 127 0.5 14:38 27:01
Still 0.0 - - 1 -
Pause 0.8 - - 1:56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:32 10:12 38.93% More
800m 5:14 10:32 41.48% More
1km 6:32 10:31 43.29% More
Mile 10:37 10:37 45.43% More
5k 34:27 11:05 48.93% More
5 miles 57:02 11:24 48.25% More
10k 1:11:25 11:30 48.25% More
10 miles 1:55:54 11:35 49.02% More
Half 2:31:43 11:35 49.26% More
20 miles 4:03:04 12:09 48.09% More

Predictions

Dist Time Per Mile WAVA
1M 9:18 9:18 51.86
5km 31:38 10:11 53.27
5M 52:53 10:35 52.04
10km 1:06:53 10:46 51.53
10M 1:51:48 11:11 50.82
Half 2:29:40 11:25 49.59
20M 3:56:21 11:49 49.45
Mara 5:16:23 12:05 48.95

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