Thu 2nd Jul 2020 at 4:00pm by Mr G - #thatrunguy

Run > Long Run
  • Time
    2:56:47
  • Miles
    20.43
  • Min/mi
    8:39
  • Pacing
    39%
  • WAVA
    61.27
  • Stride(cm)
    103
  • Cals
    2093
  • Cadence
    180
  • BPM
    149
  • %MHR
    86.9
  • B/mi
    1285
  • Asc(m)
    456
  • Hillscore
    35
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:51(8:51/m) 131/144bpm 98cal 6.78/7.28mph
2) 1m - 8:27(8:27/m) 138/151bpm 100cal 7.1/7.41mph
3) 1m - 8:30(8:30/m) 147/160bpm 106cal 7.06/7.39mph
4) 1m - 8:22(8:22/m) 139/159bpm 95cal 7.18/7.58mph
5) 1m - 8:23(8:23/m) 144/152bpm 101cal 7.15/7.45mph
6) 1m - 8:24(8:24/m) 143/159bpm 94cal 7.14/7.68mph
7) 1m - 8:39(8:39/m) 145/157bpm 100cal 6.94/7.7mph
8) 1m - 8:18(8:18/m) 144/158bpm 97cal 7.23/7.43mph
9) 1m - 8:17(8:17/m) 140/153bpm 79cal 7.25/7.89mph
10) 1m - 8:36(8:36/m) 155/165bpm 111cal 6.97/7.6mph
11) 1m - 8:51(8:51/m) 149/166bpm 99cal 6.78/7.7mph
12) 1m - 8:28(8:28/m) 146/168bpm 85cal 7.08/7.87mph
13) 1m - 8:17(8:17/m) 143/153bpm 76cal 7.25/7.64mph
14) 1m - 8:33(8:33/m) 153/170bpm 101cal 7.02/7.51mph
15) 1m - 8:38(8:38/m) 148/160bpm 93cal 6.96/7.51mph
16) 1m - 8:53(8:53/m) 155/168bpm 108cal 6.76/7.74mph
17) 1m - 9:04(9:04/m) 157/171bpm 114cal 6.62/7.56mph
18) 1m - 9:51(9:51/m) 164/179bpm 135cal 6.09/7.53mph
19) 1m - 8:32(8:32/m) 172/187bpm 127cal 7.04/7.51mph
20) 1m - 9:13(9:13/m) 164/171bpm 128cal 6.51/7.47mph
21) 0.43m - 3:42(8:37/m) 157/176bpm 46cal 6.97/7.16mph
8:51 8:27 8:30 8:22 8:23 8:24 8:39 8:18 8:17 8:36 8:51 8:28 8:17 8:33 8:38 8:53 9:04 9:51 8:32 9:13 3:42
Pin Map
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Pace

10% 7% 45% 38%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:50 8:50 8:50 129 74-144 1139 174 102-180 19/12
2.00 17:17 8:27 8:27 138 128-150 1167 179 170-182 14/7
3.00 25:47 8:30 8:30 147 135-159 1249 180 174-184 30/5
4.00 34:31 8:44 +22 8:44 139 129-159 1213 179 170-182 5/25
5.00 43:09 8:38 +15 8:38 144 137-152 1243 178 82-184 9/10
6.00 54:50 11:42 +3:20 11:42 142 101-159 1661 180 154-184 14/7
7.00 1:04:07 9:17 +35 9:17 145 128-157 1345 180 150-186 18/18
8.00 1:12:53 8:46 +27 8:46 145 139-158 1271 180 164-184 10/19
9.00 1:23:43 10:50 +2:32 10:50 139 114-153 1506 181 162-186 14/24
10.00 1:33:01 9:18 +42 9:18 155 140-165 1441 183 174-188 40/4
11.00 1:43:56 10:55 +2:04 10:55 148 121-166 1616 180 106-188 19/21
12.00 1:52:25 8:29 8:29 146 134-168 1239 179 98-186 2/54
13.00 2:00:42 8:17 8:17 143 137-153 1184 182 176-186 2/31
14.00 2:13:20 12:39 +4:06 12:39 152 111-169 1922 181 178-184 20/23
15.00 2:22:51 9:30 +52 9:30 148 116-160 1407 182 178-184 15/11
16.00 2:34:50 11:59 +3:06 11:59 154 116-167 1847 181 174-186 40/22
17.00 2:45:30 10:40 +1:37 10:40 156 126-170 1665 181 102-188 41/19
18.00 2:56:16 10:45 +54 10:45 163 135-179 1752 181 110-200 77/3
19.00 3:06:38 10:22 +1:51 10:22 172 133-187 1783 181 160-188 18/17
20.00 3:16:16 9:38 +26 9:38 164 150-171 1580 183 172-188 33/15
20.43 3:19:58 3:42 8:39 158 147-176 1367 177 174-184 0/37

Heart

149/187max
  • Show Beats/Mile

Elevation

Asc 456m, Range 156m, Flat prediction 2:33:47
Elevation Graph
Biggest Climbs (m) Min/mi
77 6.1% 11:22
36 2.1% 11:42
32 3.9% 9:14
30 7.0% 16:13
28 2.6% 10:11
23 2.1% 8:33
See your biggest climbs

Cadence

180 (200 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.5 180 20.4 2:56:34 9:44
Walk 0.3 100 0 40 24:44
Still 0.3 - - 45 -
Pause 9.9 - - 21:59 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:49 43.67% More
800m 4:00 8:02 50.21% More
1km 4:59 8:02 52.33% More
Mile 8:07 8:07 54.63% More
5k 26:32 8:32 56.88% More
5 miles 43:04 8:37 57.14% More
10k 57:06 9:11 53.85% More
10 miles 1:32:58 9:18 54.70% More
Half 2:05:19 9:34 53.72% More
20 miles 3:16:06 9:48 53.99% More

Predictions

Dist Time Per Mile WAVA
1M 6:30 6:30 68.18
5km 22:30 7:15 67.06
5M 37:53 7:35 64.95
10km 48:03 7:44 63.99
10M 1:20:53 8:05 62.88
Half 1:48:42 8:18 61.46
20M 2:52:43 8:38 61.30
Mara 3:52:06 8:52 60.82
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