Sun 17th May 2020 at 5:00am by B Rubble

Run > Long Run

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Time
3:03:57
Miles
20.16
Min/mi
9:07
Pacing
68%
WAVA
58.57
Stride(cm)
105
Cals
1254
Cadence
168
BPM
118
%MHR
71.3
B/mi
1073
Asc(m)
297
Hillscore
14
Surface
Road

Notes & Comments

Fist ever 20+ without breakfast. Started off with Stu, met Margaret Mark B and Darren B along the way. Slow at the end and a bit of nausea but not too bad.

Split Summary
===
1) 1m - 8:24(8:24/m) 114/124bpm 68cal 7.14/10.12mph
2) 1m - 9:18(9:18/m) 112/120bpm 68cal 6.45/7.53mph
3) 1m - 8:36(8:36/m) 107/117bpm 58cal 6.98/7.51mph
4) 1m - 8:38(8:38/m) 115/124bpm 61cal 6.95/8.41mph
5) 1m - 9:04(9:04/m) 116/127bpm 64cal 6.61/7.35mph
6) 1m - 8:36(8:36/m) 113/122bpm 50cal 6.97/7.56mph
7) 1m - 8:50(8:50/m) 113/120bpm 52cal 6.79/7.37mph
8) 1m - 9:13(9:13/m) 114/120bpm 55cal 6.51/7.78mph
9) 1m - 9:08(9:08/m) 114/119bpm 52cal 6.57/7.2mph
10) 1m - 9:07(9:07/m) 116/123bpm 59cal 6.57/7.31mph
11) 1m - 9:08(9:08/m) 115/120bpm 53cal 6.57/7.1mph
12) 1m - 9:11(9:11/m) 117/121bpm 55cal 6.54/6.85mph
13) 1m - 9:12(9:12/m) 116/124bpm 54cal 6.52/8.06mph
14) 1m - 9:17(9:17/m) 120/128bpm 63cal 6.47/6.97mph
15) 1m - 9:24(9:24/m) 120/125bpm 66cal 6.38/7.31mph
16) 1m - 9:20(9:20/m) 120/128bpm 59cal 6.42/7.68mph
17) 1m - 9:27(9:27/m) 127/133bpm 75cal 6.35/7.14mph
18) 1m - 9:18(9:18/m) 128/133bpm 76cal 6.45/8.12mph
19) 1m - 10:03(10:03/m) 126/136bpm 80cal 5.97/7.39mph
20) 1m - 9:16(9:16/m) 126/135bpm 73cal 6.47/7.74mph
21) 0.16m - 1:26(9:02/m) 134/136bpm 13cal 6.65/6.89mph

8:24 9:18 8:36 8:38 9:04 8:36 8:50 9:13 9:08 9:07 9:08 9:11 9:12 9:17 9:24 9:20 9:27 9:18 10:03 9:16 1:26

Pace

37%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:23	8:23	8:23	112 67-122	939	174 150-182	19/32
2.00	17:41	9:18	9:18	111 102-120	1032	173 168-184	14/19
3.00	26:16	8:36	8:36	106 90-116	911	170 166-182	2/48
4.00	34:55	8:39	8:39	116 110-124	1002	172 168-178	3/15
5.00	43:59	9:04	9:04	117 108-127	1061	170 168-176	23/13
6.00	52:35	8:36	8:36	113 107-120	972	169 166-172	8/23
7.00	1:01:26	8:51	8:51	113 105-120	999	169 168-170	7/11
8.00	1:10:38	9:12	9:12	114 102-119	1049	168 166-172	6/6
9.00	1:19:45	9:07	9:07	114 109-119	1040	168 166-172	8/7
10.00	1:28:53	9:08	9:08	116 110-121	1059	168 166-174	14/7
11.00	1:38:01	9:08	9:08	115 110-120	1050	167 164-170	9/11
12.00	1:47:12	9:11	9:11	116 109-120	1065	167 164-172	5/7
13.00	1:58:15	11:03 +1:51	11:03	115 65-124	1272	166 118-174	5/5
14.00	2:07:32	9:17	9:17	120 115-128	1113	166 162-170	4/6
15.00	2:16:55	9:23	9:23	120 112-125	1126	165 162-168	9/6
16.00	2:26:49	9:54 +32	9:54	119 95-127	1178	165 104-170	13/4
17.00	2:36:16	9:27	9:27	127 121-133	1200	167 164-180	53/43
18.00	2:45:34	9:18	9:18	128 123-133	1190	166 162-172	17/8
19.00	2:58:00	12:26 +2:23	12:26	125 73-136	1554	166 108-170	39/5
20.00	3:07:53	9:54 +37	9:54	126 115-135	1247	166 116-176	23/19
20.16	3:09:20	1:27	9:04	134 132-136	1214	169 164-178	5/0

Heart

118/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 297m, Range 92m, Flat prediction 3:03:06

Elevation Graph

Biggest Climbs (m)	Min/mi
42 5.2%	10:00
20 2.2%	9:08
18 2.7%	9:18
18 16.7%	8:48
16 11.6%	8:58
13 2.2%	9:29
See your biggest climbs

Cadence

168 (184 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	168	20.2	3:03:47	9:09
Walk	2.7	113	0	5:02	10:45:08
Pause	0.3	-	-	31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:42	44.60%	More
800m	3:54	7:52	51.74%	More
1km	4:57	7:58	53.22%	More
Mile	8:23	8:23	53.33%	More
5k	27:10	8:45	55.99%	More
5 miles	43:44	8:45	56.76%	More
10k	54:33	8:47	56.86%	More
10 miles	1:28:53	8:53	57.74%	More
Half	1:59:10	9:06	57.01%	More
20 miles	3:07:53	9:24	56.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	59.31
5km	25:09	8:06	60.49
5M	41:43	8:21	59.50
10km	52:35	8:28	58.99
10M	1:27:14	8:43	58.83
Half	1:56:16	8:53	57.99
20M	3:02:24	9:07	58.57
Mara	4:03:07	9:17	58.60

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