Fri 12th Jun 2020 at 8:00am by Paul N

Run > Long Run

  • Time
    4:42:10
  • Miles
    28.58
  • Min/mi
    9:52
  • Pacing
    66%
  • WAVA
    49.09
  • Stride(cm)
    89
  • Cals
    3038
  • Cadence
    183
  • BPM
    152
  • %MHR
    79.1
  • B/mi
    1499
  • Asc(m)
    835
  • Hillscore
    74
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:14(9:14/m) 129/153bpm 99cal 6.49/6.93mph
2) 1m - 8:55(8:55/m) 142/161bpm 110cal 6.73/7.22mph
3) 1m - 9:07(9:07/m) 152/168bpm 120cal 6.58/7.37mph
4) 1m - 10:04(10:04/m) 142/160bpm 112cal 5.96/7.08mph
5) 1m - 8:44(8:44/m) 139/153bpm 88cal 6.87/7.28mph
6) 1m - 9:43(9:43/m) 140/154bpm 95cal 6.18/7.26mph
7) 1m - 9:49(9:49/m) 148/164bpm 115cal 6.11/6.91mph
8) 1m - 8:48(8:48/m) 143/162bpm 82cal 6.81/7.41mph
9) 1m - 10:48(10:48/m) 135/153bpm 76cal 5.55/7.2mph
10) 1m - 10:00(10:00/m) 151/164bpm 121cal 6/7.14mph
11) 1m - 10:26(10:26/m) 161/169bpm 143cal 5.75/6.76mph
12) 1m - 9:18(9:18/m) 146/167bpm 77cal 6.45/7.39mph
13) 1m - 11:28(11:28/m) 146/169bpm 102cal 5.23/6.62mph
14) 1m - 10:20(10:20/m) 142/157bpm 76cal 5.8/7.74mph
15) 1m - 10:52(10:52/m) 153/160bpm 125cal 5.52/7.08mph
16) 1m - 9:06(9:06/m) 148/164bpm 80cal 6.59/7.39mph
17) 1m - 9:22(9:22/m) 147/158bpm 76cal 6.41/7.45mph
18) 1m - 9:35(9:35/m) 147/157bpm 79cal 6.26/7.01mph
19) 1m - 8:58(8:58/m) 147/152bpm 70cal 6.69/6.87mph
20) 1m - 9:28(9:28/m) 146/152bpm 71cal 6.34/6.74mph
21) 1m - 12:37(12:37/m) 138/169bpm 58cal 4.76/6.53mph
22) 1m - 8:56(8:56/m) 153/193bpm 71cal 6.71/7.08mph
23) 1m - 9:23(9:23/m) 188/197bpm 167cal 6.4/6.95mph
24) 1m - 9:16(9:16/m) 188/193bpm 165cal 6.47/6.8mph
25) 1m - 10:49(10:49/m) 177/194bpm 161cal 5.55/6.87mph
26) 1m - 9:37(9:37/m) 186/194bpm 168cal 6.24/6.74mph
27) 1m - 10:51(10:51/m) 178/187bpm 173cal 5.53/6.1mph
28) 1m - 10:25(10:25/m) 159/177bpm 105cal 5.76/6.32mph
29) 0.58m - 6:08(10:38/m) 157/163bpm 53cal 5.64/5.87mph
9:14 8:55 9:07 10:04 8:44 9:43 9:49 8:48 10:48 10:00 10:26 9:18 11:28 10:20 10:52 9:06 9:22 9:35 8:58 9:28 12:37 8:56 9:23 9:16 10:49 9:37 10:51 10:25 6:08

Pace

28% 34% 34% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:15 9:15 9:15 127 84-152 1174 178 90-188 25/13
2.00 18:10 8:55 8:55 142 138-161 1266 186 178-190 28/8
3.00 27:17 9:07 9:07 151 134-168 1377 185 174-190 37/32
4.00 39:53 12:36 +2:32 12:36 141 100-160 1776 182 80-192 30/24
5.00 48:37 8:44 8:44 139 129-153 1215 187 176-192 11/53
6.00 58:20 9:43 9:43 140 130-153 1360 183 112-192 18/26
7.00 1:08:09 9:49 9:49 149 135-164 1462 184 162-192 43/6
8.00 1:16:57 8:49 8:49 143 130-162 1260 185 176-190 12/55
9.00 1:27:45 10:48 10:48 134 101-153 1447 179 114-192 14/10
10.00 1:37:46 10:00 10:00 151 133-163 1511 187 116-194 49/11
11.00 1:48:12 10:26 10:26 161 147-169 1680 186 176-194 91/4
12.00 1:57:31 9:19 9:19 146 132-166 1359 185 170-192 36/101
13.00 2:08:59 11:28 11:28 147 112-168 1686 171 104-196 62/11
14.00 2:19:19 10:20 10:20 141 103-157 1458 183 116-192 33/81
15.00 2:30:11 10:51 10:51 153 142-160 1661 177 100-192 34/96
16.00 2:39:17 9:06 9:06 148 137-164 1347 186 110-194 12/62
17.00 2:48:39 9:22 9:22 147 143-156 1377 186 116-192 3/71
18.00 2:58:14 9:35 9:35 147 130-156 1410 184 114-192 4/6
19.00 3:07:12 8:58 8:58 147 142-152 1318 189 182-192 4/6
20.00 3:16:41 9:29 9:29 146 133-151 1383 185 96-192 8/3
21.00 3:29:17 12:36 12:36 136 93-169 1714 178 112-192 19/7
22.00 3:38:14 8:57 8:57 154 129-192 1377 189 180-194 2/16
23.00 3:47:36 9:22 9:22 188 184-196 1762 189 182-194 42/5
24.00 3:56:52 9:16 9:16 188 184-193 1743 190 176-194 29/2
25.00 4:07:42 10:49 10:49 178 138-193 1926 178 112-198 4/36
26.00 4:17:18 9:37 9:37 186 180-194 1788 186 172-190 10/29
27.00 4:28:10 10:51 10:51 177 154-187 1921 184 110-192 60/0
28.00 4:38:35 10:25 10:25 159 149-175 1657 182 102-192 20/31
28.58 4:44:43 6:08 10:38 157 147-162 1670 185 176-190 34/0

Heart

152/196max
  • Show Beats/Mile

Elevation

Asc 835m, Range 236m, Flat prediction 4:36:36
Elevation Graph
Biggest Climbs (m) Min/mi
123 5.5% 10:15
90 3.0% 10:49
83 20.9% 18:32
80 9.2% 13:16
71 2.1% 9:32
55 4.3% 8:59
See your biggest climbs

Cadence

183 (198 max) Stride Length: 89cm Run: 96.9% Walk: 3.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:38 40.29% More
800m 4:03 8:09 43.33% More
1km 5:04 8:09 45.40% More
Mile 8:32 8:32 46.33% More
5k 28:27 9:09 47.22% More
5 miles 46:02 9:12 47.35% More
10k 58:52 9:28 46.21% More
10 miles 1:36:52 9:41 46.36% More
Half 2:08:54 9:50 46.07% More
20 miles 3:16:33 9:50 47.51% More
Mara 4:19:29 9:54 47.99% More

Predictions

Dist Time Per Mile WAVA
1M 7:22 7:22 53.65
5km 25:16 8:08 53.16
5M 42:24 8:29 51.42
10km 53:42 8:39 50.66
10M 1:30:05 9:01 49.85
Half 2:00:49 9:13 48.78
20M 3:11:24 9:34 48.79
Mara 4:16:43 9:48 48.51
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