Wed 30th Dec 2020 at 11:00am by Forrest Jooligan
Run > Long Run
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Time
2:13:45
-
Miles 16.21
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Min/mi 8:15
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Pacing
43%
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WAVA
61.51
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Stride(cm)
128
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Cals
1449
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Cadence
152
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BPM
139
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%MHR
79.2
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B/mi 1143
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Asc(m)
578
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Hillscore
53
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.31m - 2:42(8:42/m) 111/142bpm 27cal 6.9/7.41mph
2) 0.31m - 2:30(8:03/m) 150/156bpm 37cal 7.45/7.68mph
3) 0.31m - 2:17(7:21/m) 156/162bpm 31cal 8.16/8.33mph
4) 0.31m - 2:41(8:40/m) 154/156bpm 40cal 6.93/8.31mph
5) 0.31m - 2:35(8:19/m) 144/157bpm 35cal 7.22/7.64mph
6) 0.31m - 2:35(8:18/m) 137/140bpm 33cal 7.22/7.45mph
7) 0.31m - 3:01(9:43/m) 141/145bpm 42cal 6.17/7.16mph
8) 0.31m - 2:43(8:46/m) 144/146bpm 38cal 6.85/7.53mph
9) 0.31m - 2:30(8:02/m) 145/146bpm 35cal 7.46/7.68mph
10) 0.31m - 2:33(8:11/m) 148/150bpm 36cal 7.33/7.58mph
11) 0.31m - 2:32(8:08/m) 147/150bpm 36cal 7.37/7.47mph
12) 0.31m - 2:28(7:57/m) 146/147bpm 34cal 7.55/7.81mph
13) 0.31m - 2:24(7:44/m) 144/146bpm 33cal 7.75/8.01mph
14) 0.31m - 2:16(7:17/m) 142/145bpm 29cal 8.24/8.37mph
15) 0.31m - 2:03(6:37/m) 137/140bpm 23cal 9.08/9.37mph
16) 0.31m - 2:38(8:29/m) 143/150bpm 34cal 7.07/9.16mph
17) 0.31m - 2:21(7:34/m) 142/146bpm 29cal 7.93/8.22mph
18) 0.31m - 2:32(8:10/m) 143/149bpm 33cal 7.34/8.12mph
19) 0.31m - 2:29(8:01/m) 145/149bpm 34cal 7.48/8.06mph
20) 0.31m - 2:16(7:18/m) 141/145bpm 27cal 8.23/8.62mph
21) 0.31m - 2:13(7:08/m) 140/142bpm 26cal 8.41/8.62mph
22) 0.31m - 2:20(7:32/m) 140/143bpm 27cal 7.97/8.56mph
23) 0.31m - 2:08(6:53/m) 136/142bpm 21cal 8.72/8.91mph
24) 0.31m - 2:15(7:15/m) 131/134bpm 15cal 8.28/9.02mph
25) 0.31m - 2:35(8:18/m) 140/142bpm 30cal 7.23/8.79mph
26) 0.31m - 2:11(7:01/m) 133/137bpm 16cal 8.56/8.83mph
27) 0.31m - 3:13(10:20/m) 138/142bpm 32cal 5.8/8.77mph
28) 0.31m - 2:43(8:45/m) 137/142bpm 26cal 6.86/7.76mph
29) 0.31m - 2:20(7:32/m) 133/134bpm 16cal 7.96/8.1mph
30) 0.31m - 2:25(7:46/m) 129/136bpm 13cal 7.73/8.54mph
31) 0.31m - 2:54(9:20/m) 139/141bpm 32cal 6.43/8.14mph
32) 0.31m - 2:15(7:15/m) 129/136bpm 12cal 8.27/8.43mph
33) 0.31m - 2:13(7:08/m) 126/130bpm 10cal 8.42/8.47mph
34) 0.31m - 2:54(9:19/m) 134/139bpm 23cal 6.44/7.99mph
35) 0.31m - 2:48(9:00/m) 137/140bpm 27cal 6.66/7.58mph
36) 0.31m - 3:22(10:49/m) 128/138bpm 25cal 5.55/7.47mph
37) 0.31m - 2:36(8:23/m) 130/132bpm 19cal 7.16/7.91mph
38) 0.31m - 3:11(10:14/m) 132/137bpm 26cal 5.87/8.06mph
39) 0.31m - 2:25(7:46/m) 132/137bpm 20cal 7.73/8.5mph
40) 0.31m - 2:29(8:01/m) 130/139bpm 17cal 7.48/8.52mph
41) 0.31m - 2:21(7:33/m) 131/138bpm 17cal 7.95/8.25mph
42) 0.31m - 2:25(7:46/m) 129/132bpm 16cal 7.73/8.79mph
43) 0.31m - 2:50(9:08/m) 133/137bpm 27cal 6.57/8.58mph
44) 0.31m - 2:18(7:25/m) 131/133bpm 18cal 8.09/8.39mph
45) 0.31m - 2:29(8:01/m) 131/137bpm 21cal 7.49/8.04mph
46) 0.31m - 2:51(9:09/m) 139/144bpm 32cal 6.55/7.56mph
47) 0.31m - 4:12(13:31/m) 145/147bpm 55cal 4.44/5.07mph
48) 0.31m - 3:01(9:43/m) 146/148bpm 40cal 6.18/6.85mph
49) 0.31m - 2:29(8:00/m) 146/147bpm 32cal 7.5/8.08mph
50) 0.31m - 2:23(7:42/m) 147/150bpm 32cal 7.8/8.31mph
51) 0.31m - 2:13(7:09/m) 147/150bpm 30cal 8.39/8.83mph
52) 0.31m - 2:11(7:02/m) 142/144bpm 25cal 8.53/9.12mph
53) 0.05m - 24(7:39/m) 144/146bpm 5cal 7.84/8.12mph
===
1) 0.31m - 2:42(8:42/m) 111/142bpm 27cal 6.9/7.41mph
2) 0.31m - 2:30(8:03/m) 150/156bpm 37cal 7.45/7.68mph
3) 0.31m - 2:17(7:21/m) 156/162bpm 31cal 8.16/8.33mph
4) 0.31m - 2:41(8:40/m) 154/156bpm 40cal 6.93/8.31mph
5) 0.31m - 2:35(8:19/m) 144/157bpm 35cal 7.22/7.64mph
6) 0.31m - 2:35(8:18/m) 137/140bpm 33cal 7.22/7.45mph
7) 0.31m - 3:01(9:43/m) 141/145bpm 42cal 6.17/7.16mph
8) 0.31m - 2:43(8:46/m) 144/146bpm 38cal 6.85/7.53mph
9) 0.31m - 2:30(8:02/m) 145/146bpm 35cal 7.46/7.68mph
10) 0.31m - 2:33(8:11/m) 148/150bpm 36cal 7.33/7.58mph
11) 0.31m - 2:32(8:08/m) 147/150bpm 36cal 7.37/7.47mph
12) 0.31m - 2:28(7:57/m) 146/147bpm 34cal 7.55/7.81mph
13) 0.31m - 2:24(7:44/m) 144/146bpm 33cal 7.75/8.01mph
14) 0.31m - 2:16(7:17/m) 142/145bpm 29cal 8.24/8.37mph
15) 0.31m - 2:03(6:37/m) 137/140bpm 23cal 9.08/9.37mph
16) 0.31m - 2:38(8:29/m) 143/150bpm 34cal 7.07/9.16mph
17) 0.31m - 2:21(7:34/m) 142/146bpm 29cal 7.93/8.22mph
18) 0.31m - 2:32(8:10/m) 143/149bpm 33cal 7.34/8.12mph
19) 0.31m - 2:29(8:01/m) 145/149bpm 34cal 7.48/8.06mph
20) 0.31m - 2:16(7:18/m) 141/145bpm 27cal 8.23/8.62mph
21) 0.31m - 2:13(7:08/m) 140/142bpm 26cal 8.41/8.62mph
22) 0.31m - 2:20(7:32/m) 140/143bpm 27cal 7.97/8.56mph
23) 0.31m - 2:08(6:53/m) 136/142bpm 21cal 8.72/8.91mph
24) 0.31m - 2:15(7:15/m) 131/134bpm 15cal 8.28/9.02mph
25) 0.31m - 2:35(8:18/m) 140/142bpm 30cal 7.23/8.79mph
26) 0.31m - 2:11(7:01/m) 133/137bpm 16cal 8.56/8.83mph
27) 0.31m - 3:13(10:20/m) 138/142bpm 32cal 5.8/8.77mph
28) 0.31m - 2:43(8:45/m) 137/142bpm 26cal 6.86/7.76mph
29) 0.31m - 2:20(7:32/m) 133/134bpm 16cal 7.96/8.1mph
30) 0.31m - 2:25(7:46/m) 129/136bpm 13cal 7.73/8.54mph
31) 0.31m - 2:54(9:20/m) 139/141bpm 32cal 6.43/8.14mph
32) 0.31m - 2:15(7:15/m) 129/136bpm 12cal 8.27/8.43mph
33) 0.31m - 2:13(7:08/m) 126/130bpm 10cal 8.42/8.47mph
34) 0.31m - 2:54(9:19/m) 134/139bpm 23cal 6.44/7.99mph
35) 0.31m - 2:48(9:00/m) 137/140bpm 27cal 6.66/7.58mph
36) 0.31m - 3:22(10:49/m) 128/138bpm 25cal 5.55/7.47mph
37) 0.31m - 2:36(8:23/m) 130/132bpm 19cal 7.16/7.91mph
38) 0.31m - 3:11(10:14/m) 132/137bpm 26cal 5.87/8.06mph
39) 0.31m - 2:25(7:46/m) 132/137bpm 20cal 7.73/8.5mph
40) 0.31m - 2:29(8:01/m) 130/139bpm 17cal 7.48/8.52mph
41) 0.31m - 2:21(7:33/m) 131/138bpm 17cal 7.95/8.25mph
42) 0.31m - 2:25(7:46/m) 129/132bpm 16cal 7.73/8.79mph
43) 0.31m - 2:50(9:08/m) 133/137bpm 27cal 6.57/8.58mph
44) 0.31m - 2:18(7:25/m) 131/133bpm 18cal 8.09/8.39mph
45) 0.31m - 2:29(8:01/m) 131/137bpm 21cal 7.49/8.04mph
46) 0.31m - 2:51(9:09/m) 139/144bpm 32cal 6.55/7.56mph
47) 0.31m - 4:12(13:31/m) 145/147bpm 55cal 4.44/5.07mph
48) 0.31m - 3:01(9:43/m) 146/148bpm 40cal 6.18/6.85mph
49) 0.31m - 2:29(8:00/m) 146/147bpm 32cal 7.5/8.08mph
50) 0.31m - 2:23(7:42/m) 147/150bpm 32cal 7.8/8.31mph
51) 0.31m - 2:13(7:09/m) 147/150bpm 30cal 8.39/8.83mph
52) 0.31m - 2:11(7:02/m) 142/144bpm 25cal 8.53/9.12mph
53) 0.05m - 24(7:39/m) 144/146bpm 5cal 7.84/8.12mph
2:42 2:30 2:17 2:41 2:35 2:35 3:01 2:43 2:30 2:33 2:32 2:28 2:24 2:16 2:03 2:38 2:21 2:32 2:29 2:16 2:13 2:20 2:08 2:15 2:35 2:11 3:13 2:43 2:20 2:25 2:54 2:15 2:13 2:54 2:48 3:22 2:36 3:11 2:25 2:29 2:21 2:25 2:50 2:18 2:29 2:51 4:12 3:01 2:29 2:23 2:13
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:13 | 4:13 | 8:25 | 124 72-154 | 1045 | 152 146-156 | 0/17 |
1.00 | 8:03 | 3:50 | 7:40 | 155 152-162 | 1188 | 154 152-160 | 3/40 |
1.50 | 12:17 | 4:15 | 8:29 | 150 134-157 | 1273 | 154 152-158 | 15/2 |
2.00 | 16:32 | 4:15 | 8:30 | 138 126-142 | 1173 | 154 152-156 | 20/0 |
2.50 | 21:11 | 4:39 | 9:18 | 143 138-146 | 1329 | 152 148-156 | 41/0 |
3.00 | 25:13 | 4:02 | 8:05 | 146 144-149 | 1179 | 155 152-158 | 23/0 |
3.50 | 29:18 | 4:05 | 8:10 | 147 141-150 | 1200 | 154 152-156 | 23/0 |
4.00 | 33:13 | 3:54 | 7:48 | 145 135-147 | 1132 | 153 150-156 | 11/0 |
4.50 | 36:45 | 3:33 | 7:06 | 141 136-145 | 1001 | 154 152-160 | 0/28 |
5.00 | 40:41 | 3:55 | 7:51 | 141 132-150 | 1107 | 153 150-156 | 18/25 |
5.50 | 44:31 | 3:50 | 7:41 | 141 139-146 | 1083 | 153 150-154 | 2/10 |
6.00 | 48:33 | 4:02 | 8:04 | 145 136-149 | 1170 | 152 150-154 | 18/2 |
6.50 | 52:10 | 3:36 | 7:12 | 140 138-142 | 1009 | 154 152-154 | 1/23 |
7.00 | 55:48 | 3:39 | 7:18 | 139 131-143 | 1014 | 153 152-154 | 2/17 |
7.50 | 59:30 | 3:41 | 7:23 | 133 127-140 | 982 | 153 148-156 | 0/44 |
8.00 | 1:03:18 | 3:48 | 7:36 | 137 130-142 | 1041 | 153 150-154 | 14/27 |
8.50 | 1:08:04 | 4:46 | 9:31 | 138 128-142 | 1314 | 150 144-160 | 40/20 |
9.00 | 1:12:01 | 3:57 | 7:55 | 134 132-140 | 1060 | 151 146-154 | 3/15 |
9.50 | 1:16:24 | 4:23 | 8:45 | 133 119-140 | 1165 | 150 144-154 | 22/31 |
10.00 | 1:20:04 | 3:40 | 7:20 | 132 118-141 | 968 | 152 148-154 | 4/39 |
10.50 | 1:24:11 | 4:07 | 8:14 | 130 122-136 | 1071 | 150 144-154 | 14/43 |
11.00 | 1:28:52 | 4:42 | 9:23 | 136 132-140 | 1276 | 149 144-152 | 14/6 |
11.50 | 1:38:04 | 9:11 +4:31 | 18:22 | 127 87-138 | 2334 | 148 144-152 | 35/3 |
12.00 | 1:42:47 | 4:43 | 9:26 | 133 116-137 | 1256 | 149 144-154 | 36/8 |
12.50 | 1:46:40 | 3:53 | 7:46 | 130 123-139 | 1009 | 151 150-154 | 7/26 |
13.00 | 1:50:22 | 3:42 | 7:24 | 129 123-132 | 955 | 151 148-154 | 1/45 |
13.50 | 1:54:44 | 4:22 | 8:45 | 132 126-137 | 1154 | 149 144-154 | 23/25 |
14.00 | 1:58:38 | 3:53 | 7:47 | 132 115-138 | 1027 | 151 148-154 | 1/16 |
14.50 | 2:04:12 | 5:35 | 11:09 | 142 135-147 | 1584 | 150 146-154 | 69/6 |
15.00 | 2:09:19 | 5:07 | 10:14 | 145 143-148 | 1484 | 151 148-154 | 52/0 |
15.50 | 2:13:11 | 3:52 | 7:43 | 146 141-150 | 1127 | 154 152-156 | 14/3 |
16.00 | 2:16:44 | 3:33 | 7:05 | 146 140-150 | 1034 | 154 152-156 | 3/18 |
16.21 | 2:18:15 | 1:31 | 7:21 | 143 141-146 | 1050 | 154 152-156 | 2/4 |
Elevation
Asc 578m,
Range 206m, Flat prediction 2:02:22
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
143 6.8% | 9:33 |
128 2.9% | 8:21 |
43 7.2% | 8:25 |
40 5.1% | 18:16 |
36 6.9% | 8:56 |
31 10.0% | 8:06 |
See your biggest climbs |
Cadence
152 (160 max)
Stride Length: 128cm
Run: 89.8%
Walk: 10.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:59 | 6:59 | 61.96 |
5km | 23:13 | 7:28 | 63.43 |
5M | 38:27 | 7:41 | 62.39 |
10km | 48:24 | 7:47 | 61.91 |
10M | 1:20:09 | 8:01 | 61.80 |
Half | 1:46:43 | 8:09 | 60.95 |
20M | 2:47:07 | 8:21 | 61.67 |
Mara | 3:42:30 | 8:30 | 61.77 |
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