Thu 10th Sep 2020 at 7:00am by Steve Shaughnessy

Run > Medium Long Run
  • Time
    1:14:07
  • Miles
    9.06
  • Min/mi
    8:11
  • Pacing
    64%
  • WAVA
    67.86
  • Stride(cm)
    122
  • Cals
    863
  • Cadence
    161
  • BPM
    145
  • %MHR
    84.8
  • B/mi
    1186
  • Asc(m)
    352
  • Hillscore
    33
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:41(9:41/m) 133/148bpm 110cal
2) 1m - 7:49(7:49/m) 143/153bpm 97cal
3) 1m - 8:27(8:27/m) 145/158bpm 102cal
4) 1m - 7:59(7:59/m) 148/163bpm 100cal
5) 1m - 7:55(7:55/m) 157/165bpm 108cal
6) 1m - 7:02(7:02/m) 143/166bpm 73cal
7) 1m - 7:31(7:31/m) 137/146bpm 64cal
8) 1m - 8:31(8:31/m) 149/158bpm 101cal
9) 1m - 8:45(8:45/m) 153/171bpm 104cal
10) 0.06m - 26(7:02/m) 150/152bpm 4cal
9:41 7:49 8:27 7:59 7:55 7:02 7:31 8:31 8:45 26

Pace

23% 24% 21% 32%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:43 2:43 10:51 113 74-133 1226 158 150-166 21/3
0.50 5:21 2:39 10:34 137 133-142 1449 159 156-164 24/0
0.75 7:42 2:21 9:24 138 132-142 1297 160 156-166 19/0
1.00 9:40 1:58 7:52 144 139-148 1132 161 156-164 5/0
1.25 11:40 2:00 8:00 144 139-152 1152 159 154-162 2/4
1.50 13:37 1:57 7:47 145 138-152 1129 158 156-162 0/9
1.75 15:39 2:02 8:07 144 139-151 1169 157 154-162 0/11
2.00 17:30 1:51 7:24 142 137-145 1050 159 156-162 0/12
2.25 19:18 1:49 7:15 149 141-158 1080 158 154-162 0/34
2.50 21:17 1:58 7:53 143 138-148 1127 157 154-160 0/45
2.75 23:36 2:19 9:17 144 136-152 1336 159 154-168 8/17
3.00 25:57 2:21 9:24 144 140-148 1354 160 156-166 20/0
3.25 27:51 1:55 7:38 149 147-152 1138 163 160-170 10/1
3.50 30:17 2:25 9:41 146 140-152 1413 163 156-168 29/0
3.75 33:03 2:46 +49 11:06 144 127-156 1598 165 162-172 9/1
4.00 34:46 1:43 6:52 153 146-163 1050 161 158-164 1/10
4.25 36:44 1:58 7:51 152 150-156 1194 162 158-166 8/0
4.50 38:42 1:59 7:54 157 151-161 1241 162 160-164 11/0
4.75 40:50 2:08 8:31 158 151-164 1345 163 158-170 16/0
5.00 42:41 1:51 7:26 161 148-164 1195 164 160-168 8/0
5.25 45:26 2:44 +58 10:58 148 137-165 1622 165 160-172 2/1
5.50 47:13 1:47 7:08 146 142-148 1043 159 156-162 0/15
5.75 48:57 1:44 6:57 139 133-143 967 159 156-164 0/26
6.00 50:42 1:45 6:59 140 134-143 977 161 158-164 0/19
6.25 52:35 1:53 7:31 141 137-142 1061 160 156-162 2/8
6.50 54:28 1:53 7:33 142 137-146 1071 158 156-162 0/19
6.75 56:20 1:52 7:30 130 127-142 974 157 154-160 0/48
7.00 58:13 1:53 7:33 134 130-139 1011 159 154-164 7/11
7.25 1:00:38 2:25 9:38 145 139-147 1398 160 154-166 21/0
7.50 1:02:41 2:03 8:11 149 146-152 1220 162 156-166 7/1
7.75 1:04:33 1:52 7:27 151 150-153 1126 161 158-164 4/1
8.00 1:06:45 2:12 8:49 152 147-158 1340 159 154-164 16/2
8.25 1:09:40 2:55 11:41 154 145-165 1799 162 156-170 43/2
8.50 1:14:23 4:42 +2:24 18:50 150 126-163 2825 168 162-176 29/1
8.75 1:16:04 1:41 6:44 149 136-159 1004 166 160-178 0/20
9.00 1:18:36 2:33 +42 10:11 155 140-171 1578 163 154-174 4/3
9.06 1:19:03 27 7:06 150 148-152 1064 165 162-168 1/1

Heart

145/171max
  • Show Beats/Mile

Elevation

Asc 352m, Range 173m, Flat prediction 1:03:33
Elevation Graph
Biggest Climbs (m) Min/mi
81 5.1% 9:11
75 12.9% 16:45
75 5.2% 9:48
49 2.6% 7:44
32 2.3% 8:05
18 8.4% 12:11
See your biggest climbs

Cadence

161 (178 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.1 160 9.1 1:14:04 8:43
Walk 0.0 0 0 0 NAN:00:00
Still 0.1 - - 6 -
Pause 5.8 - - 4:53 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:38 54.86% More
800m 3:27 6:57 62.79% More
1km 4:19 6:57 65.48% More
Mile 7:01 7:01 68.75% More
5k 23:58 7:43 68.58% More
5 miles 40:28 8:06 66.52% More
10k 50:12 8:05 67.11% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 67.43
5km 23:48 7:40 69.08
5M 39:27 7:53 68.23
10km 49:40 8:00 67.83
10M 1:22:18 8:14 67.86
Half 1:49:37 8:22 67.00
20M 2:51:44 8:35 67.77
Mara 3:48:42 8:44 67.86
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