Sun 26th Jul 2020 at 5:00am by B Rubble

Run > Long Run

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Time
2:55:47
Miles
20.03
Min/mi
8:47
Pacing
28%
WAVA
60.88
Stride(cm)
107
Cals
2145
Cadence
172
BPM
151
%MHR
91.7
B/mi
1328
Asc(m)
296
Hillscore
14
Surface
Road

Notes & Comments

With Stu, Paul and Mark. Felt really good until last 2 miles, struggled on the hilly bits up through the Lister's estate.

Split Summary
===
1) 1m - 8:36(8:36/m) 139/156bpm 109cal 6.98/10.69mph
2) 1m - 9:02(9:02/m) 155/166bpm 128cal 6.64/7.43mph
3) 1m - 8:25(8:25/m) 157/163bpm 120cal 7.12/8.01mph
4) 1m - 8:24(8:24/m) 161/166bpm 125cal 7.14/7.49mph
5) 1m - 8:44(8:44/m) 158/163bpm 127cal 6.87/7.43mph
6) 1m - 8:24(8:24/m) 133/148bpm 57cal 7.14/7.64mph
7) 1m - 8:35(8:35/m) 141/150bpm 91cal 6.99/7.62mph
8) 1m - 9:02(9:02/m) 141/158bpm 86cal 6.65/7.14mph
9) 1m - 8:52(8:52/m) 136/155bpm 74cal 6.77/7.62mph
10) 1m - 8:56(8:56/m) 137/144bpm 84cal 6.72/7.85mph
11) 1m - 8:49(8:49/m) 153/167bpm 118cal 6.8/7.41mph
12) 1m - 8:59(8:59/m) 171/185bpm 147cal 6.68/6.99mph
13) 1m - 8:57(8:57/m) 172/186bpm 146cal 6.7/7.37mph
14) 1m - 8:59(8:59/m) 171/178bpm 147cal 6.68/7.66mph
15) 1m - 8:27(8:27/m) 167/172bpm 131cal 7.09/7.49mph
16) 1m - 8:43(8:43/m) 164/171bpm 131cal 6.89/7.62mph
17) 1m - 8:37(8:37/m) 142/165bpm 62cal 6.96/8.35mph
18) 1m - 8:34(8:34/m) 144/151bpm 61cal 7/7.66mph
19) 1m - 9:02(9:02/m) 149/155bpm 91cal 6.64/7.68mph
20) 1m - 9:21(9:21/m) 151/158bpm 106cal 6.42/7.51mph
21) 0.03m - 19(9:16/m) 155/156bpm 4cal 6.47/6.45mph

8:36 9:02 8:25 8:24 8:44 8:24 8:35 9:02 8:52 8:56 8:49 8:59 8:57 8:59 8:27 8:43 8:37 8:34 9:02 9:21 19

Pace

16%

66%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:36	8:36	8:36	137 67-156	1178	174 118-184	17/31
2.00	17:38	9:02	9:02	155 147-164	1400	174 170-178	16/22
3.00	26:03	8:25	8:25	157 150-163	1323	172 166-176	1/48
4.00	34:27	8:24	8:24	161 155-166	1353	174 170-178	7/18
5.00	43:11	8:44	8:44	158 150-163	1380	173 170-180	17/7
6.00	51:35	8:24	8:24	133 121-147	1117	173 170-176	9/24
7.00	1:00:10	8:35	8:35	141 131-149	1210	172 170-176	6/10
8.00	1:09:12	9:01	9:01	142 131-157	1281	171 170-174	9/5
9.00	1:24:41	15:29 +6:37	15:29	133 77-155	2060	170 164-174	8/8
10.00	1:33:37	8:56	8:56	137 130-144	1225	171 170-178	15/12
11.00	1:42:26	8:49	8:49	153 136-167	1349	171 168-174	9/14
12.00	1:51:25	8:59	8:59	171 158-184	1537	170 166-172	6/9
13.00	2:02:39	11:13 +2:16	11:13	170 122-185	1907	170 168-174	11/9
14.00	2:11:38	8:59	8:59	171 166-178	1536	170 168-174	7/7
15.00	2:20:05	8:27	8:27	166 157-171	1404	170 168-174	10/5
16.00	2:28:48	8:43	8:43	164 158-171	1429	171 170-176	12/4
17.00	2:40:43	11:56 +3:19	11:56	141 84-164	1682	172 170-182	45/34
18.00	2:49:18	8:35	8:35	144 140-150	1236	172 168-176	19/7
19.00	2:58:20	9:02	9:02	149 143-155	1345	170 168-172	29/7
20.00	3:08:45	10:25 +1:04	10:25	150 124-157	1562	169 106-174	36/13
20.03	3:09:04	19	9:21	155 153-156	1450	170 170-170	0/0

Heart

151/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 296m, Range 93m, Flat prediction 2:49:42

Elevation Graph

Biggest Climbs (m)	Min/mi
28 3.5%	11:45
21 2.7%	9:00
17 2.2%	9:15
16 11.3%	8:32
15 3.1%	9:04
14 1.1%	13:00
See your biggest climbs

Cadence

172 (184 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	171	20	2:55:38	9:23
Walk	0.6	108	0	1:13	4:51:56
Still	0.0	-	-	1	-
Pause	6.1	-	-	12:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	44.95%	More
800m	3:58	8:00	50.87%	More
1km	5:01	8:05	52.41%	More
Mile	8:15	8:15	54.12%	More
5k	26:15	8:27	57.97%	More
5 miles	42:28	8:30	58.45%	More
10k	53:22	8:35	58.12%	More
10 miles	1:33:26	9:21	54.93%	More
Half	2:03:09	9:24	55.17%	More
20 miles	3:08:44	9:26	56.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	61.62
5km	24:12	7:47	62.87
5M	40:09	8:02	61.82
10km	50:35	8:08	61.32
10M	1:23:56	8:24	61.14
Half	1:51:53	8:32	60.26
20M	2:55:30	8:47	60.87
Mara	3:53:55	8:56	60.90

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