Sun 3rd Jan 2021 at 7:00am by JoeCarr28
Run > Long Run
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Time
3:00:15
-
Miles 17.52
-
Min/mi 10:17
-
Pacing
66%
-
WAVA
49.19
-
Stride(cm)
86
-
Cals
2026
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Watts
172
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Cadence
182
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BPM
161
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%MHR
88.7
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B/mi 1660
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Asc(m)
392
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Hillscore
20
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:38(5:38/km) 131/156bpm 36cal 187/W 10.65/11.88kmph
2) 1km - 6:11(6:11/km) 158/167bpm 76cal 182/W 9.7/12.95kmph
3) 1km - 5:47(5:47/km) 166/173bpm 58cal 184/W 10.38/11.88kmph
4) 1km - 5:58(5:58/km) 166/173bpm 72cal 176/W 10.05/11.8kmph
5) 1km - 6:10(6:10/km) 163/169bpm 80cal 167/W 9.73/10.84kmph
6) 1km - 5:51(5:51/km) 159/164bpm 56cal 187/W 10.26/12.16kmph
7) 1km - 6:04(6:04/km) 154/157bpm 63cal 188/W 9.89/10.35kmph
8) 1km - 6:29(6:29/km) 166/173bpm 81cal 168/W 9.26/10.53kmph
9) 1km - 5:52(5:52/km) 183/194bpm 81cal 169/W 10.23/11.61kmph
10) 1km - 5:59(5:59/km) 184/191bpm 82cal 185/W 10.03/11.04kmph
11) 1km - 6:16(6:16/km) 184/191bpm 82cal 170/W 9.58/10.84kmph
12) 1km - 6:09(6:09/km) 181/190bpm 81cal 174/W 9.76/11.21kmph
13) 1km - 7:06(7:06/km) 139/168bpm 63cal 152/W 8.45/10.11kmph
14) 1km - 6:51(6:51/km) 155/163bpm 74cal 164/W 8.76/10.29kmph
15) 1km - 9:39(9:39/km) 159/177bpm 111cal 149/W 6.22/11.25kmph
16) 1km - 6:53(6:53/km) 159/166bpm 77cal 160/W 8.72/10.84kmph
17) 1km - 6:39(6:39/km) 152/166bpm 61cal 166/W 9.02/11.15kmph
18) 1km - 5:59(5:59/km) 165/173bpm 69cal 177/W 10.03/10.71kmph
19) 1km - 6:51(6:51/km) 158/169bpm 78cal 158/W 8.76/10.84kmph
20) 1km - 5:43(5:43/km) 166/169bpm 70cal 187/W 10.49/11.39kmph
21) 1km - 5:55(5:55/km) 167/171bpm 71cal 183/W 10.14/10.68kmph
22) 1km - 5:54(5:54/km) 166/171bpm 70cal 181/W 10.17/11.39kmph
23) 1km - 7:36(7:36/km) 150/178bpm 72cal 156/W 7.89/11.08kmph
24) 1km - 6:04(6:04/km) 154/164bpm 61cal 176/W 9.89/11.25kmph
25) 1km - 6:47(6:47/km) 155/164bpm 74cal 168/W 8.85/11.69kmph
26) 1km - 6:20(6:20/km) 156/159bpm 64cal 185/W 9.48/11.61kmph
27) 1km - 6:25(6:25/km) 161/167bpm 78cal 187/W 9.35/10.31kmph
28) 1km - 5:59(5:59/km) 170/175bpm 73cal 173/W 10.03/10.49kmph
29) 0.2km - 1:10(5:52/km) 174/176bpm 12cal 165/W 10.23/10.81kmph
===
1) 1km - 5:38(5:38/km) 131/156bpm 36cal 187/W 10.65/11.88kmph
2) 1km - 6:11(6:11/km) 158/167bpm 76cal 182/W 9.7/12.95kmph
3) 1km - 5:47(5:47/km) 166/173bpm 58cal 184/W 10.38/11.88kmph
4) 1km - 5:58(5:58/km) 166/173bpm 72cal 176/W 10.05/11.8kmph
5) 1km - 6:10(6:10/km) 163/169bpm 80cal 167/W 9.73/10.84kmph
6) 1km - 5:51(5:51/km) 159/164bpm 56cal 187/W 10.26/12.16kmph
7) 1km - 6:04(6:04/km) 154/157bpm 63cal 188/W 9.89/10.35kmph
8) 1km - 6:29(6:29/km) 166/173bpm 81cal 168/W 9.26/10.53kmph
9) 1km - 5:52(5:52/km) 183/194bpm 81cal 169/W 10.23/11.61kmph
10) 1km - 5:59(5:59/km) 184/191bpm 82cal 185/W 10.03/11.04kmph
11) 1km - 6:16(6:16/km) 184/191bpm 82cal 170/W 9.58/10.84kmph
12) 1km - 6:09(6:09/km) 181/190bpm 81cal 174/W 9.76/11.21kmph
13) 1km - 7:06(7:06/km) 139/168bpm 63cal 152/W 8.45/10.11kmph
14) 1km - 6:51(6:51/km) 155/163bpm 74cal 164/W 8.76/10.29kmph
15) 1km - 9:39(9:39/km) 159/177bpm 111cal 149/W 6.22/11.25kmph
16) 1km - 6:53(6:53/km) 159/166bpm 77cal 160/W 8.72/10.84kmph
17) 1km - 6:39(6:39/km) 152/166bpm 61cal 166/W 9.02/11.15kmph
18) 1km - 5:59(5:59/km) 165/173bpm 69cal 177/W 10.03/10.71kmph
19) 1km - 6:51(6:51/km) 158/169bpm 78cal 158/W 8.76/10.84kmph
20) 1km - 5:43(5:43/km) 166/169bpm 70cal 187/W 10.49/11.39kmph
21) 1km - 5:55(5:55/km) 167/171bpm 71cal 183/W 10.14/10.68kmph
22) 1km - 5:54(5:54/km) 166/171bpm 70cal 181/W 10.17/11.39kmph
23) 1km - 7:36(7:36/km) 150/178bpm 72cal 156/W 7.89/11.08kmph
24) 1km - 6:04(6:04/km) 154/164bpm 61cal 176/W 9.89/11.25kmph
25) 1km - 6:47(6:47/km) 155/164bpm 74cal 168/W 8.85/11.69kmph
26) 1km - 6:20(6:20/km) 156/159bpm 64cal 185/W 9.48/11.61kmph
27) 1km - 6:25(6:25/km) 161/167bpm 78cal 187/W 9.35/10.31kmph
28) 1km - 5:59(5:59/km) 170/175bpm 73cal 173/W 10.03/10.49kmph
29) 0.2km - 1:10(5:52/km) 174/176bpm 12cal 165/W 10.23/10.81kmph
5:38 6:11 5:47 5:58 6:10 5:51 6:04 6:29 5:52 5:59 6:16 6:09 7:06 6:51 9:39 6:53 6:39 5:59 6:51 5:43 5:55 5:54 7:36 6:04 6:47 6:20 6:25 5:59 1:10
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.50 | 4:33 | 4:33 | 9:06 | 126 71-152 | 1147 | 184 180-190 | 187 142-245 | 4/21 |
1.00 | 9:21 | 4:48 | 9:36 | 154 151-156 | 1479 | 185 68-214 | 170 1-229 | 4/33 |
1.50 | 14:09 | 4:48 | 9:36 | 164 155-167 | 1574 | 185 180-188 | 193 126-278 | 21/7 |
2.00 | 18:44 | 4:35 | 9:09 | 167 159-173 | 1529 | 185 178-190 | 183 128-241 | 13/9 |
2.50 | 23:41 | 4:57 | 9:55 | 165 158-173 | 1635 | 185 176-192 | 177 111-243 | 9/14 |
3.00 | 28:39 | 4:58 | 9:56 | 164 160-169 | 1628 | 185 180-192 | 169 130-240 | 6/6 |
3.50 | 33:27 | 4:47 | 9:35 | 162 160-165 | 1551 | 185 176-196 | 177 92-230 | 6/14 |
4.00 | 38:09 | 4:43 | 9:26 | 154 152-161 | 1452 | 186 178-192 | 193 129-250 | 12/3 |
4.50 | 43:21 | 5:12 | 10:24 | 154 148-158 | 1601 | 184 134-190 | 174 79-241 | 11/4 |
5.00 | 48:30 | 5:09 | 10:18 | 171 156-173 | 1762 | 184 122-192 | 170 107-229 | 10/7 |
5.50 | 53:07 | 4:37 | 9:13 | 184 168-194 | 1697 | 186 182-192 | 174 129-221 | 6/13 |
6.00 | 58:05 | 4:58 | 9:57 | 183 174-190 | 1820 | 186 176-190 | 181 121-228 | 22/7 |
6.50 | 1:02:58 | 4:53 | 9:45 | 186 179-191 | 1814 | 186 180-192 | 179 123-244 | 8/10 |
7.00 | 1:07:45 | 4:48 | 9:35 | 183 172-190 | 1754 | 185 178-190 | 169 118-244 | 5/13 |
7.50 | 1:13:02 | 5:17 | 10:34 | 178 149-187 | 1881 | 174 130-192 | 166 114-230 | 14/8 |
8.00 | 1:18:35 | 5:33 | 11:05 | 133 114-156 | 1475 | 176 136-196 | 151 83-218 | 11/11 |
8.50 | 1:24:19 | 5:44 | 11:27 | 154 142-161 | 1764 | 183 60-194 | 169 1-247 | 14/8 |
9.00 | 1:29:33 | 5:15 | 10:29 | 163 155-177 | 1709 | 184 120-190 | 165 79-227 | 9/12 |
9.50 | 1:37:45 | 8:12 | 16:23 | 156 143-176 | 2556 | 164 38-194 | 147 1-247 | 10/8 |
10.00 | 1:43:26 | 5:41 | 11:22 | 158 133-166 | 1795 | 175 52-192 | 155 1-219 | 4/9 |
10.50 | 1:48:56 | 5:30 | 11:00 | 151 139-164 | 1660 | 176 138-190 | 163 92-251 | 10/8 |
11.00 | 1:53:53 | 4:58 | 9:55 | 162 157-169 | 1607 | 187 180-192 | 177 117-224 | 12/9 |
11.50 | 1:59:24 | 5:31 | 11:01 | 163 146-173 | 1796 | 182 68-192 | 154 3-238 | 6/11 |
12.00 | 2:04:12 | 4:48 | 9:36 | 158 152-166 | 1518 | 187 182-196 | 176 127-231 | 6/7 |
12.50 | 2:08:44 | 4:32 | 9:04 | 167 166-169 | 1514 | 188 182-194 | 188 150-231 | 7/4 |
13.00 | 2:13:34 | 4:50 | 9:40 | 167 165-171 | 1615 | 188 176-192 | 185 145-219 | 12/4 |
13.50 | 2:18:06 | 4:32 | 9:03 | 167 163-171 | 1512 | 188 184-192 | 182 149-222 | 1/12 |
14.00 | 2:23:37 | 5:31 | 11:02 | 168 152-178 | 1855 | 172 130-190 | 164 96-238 | 27/11 |
14.50 | 2:29:39 | 6:02 | 12:03 | 137 115-156 | 1651 | 169 138-194 | 164 46-237 | 16/6 |
15.00 | 2:34:17 | 4:39 | 9:18 | 158 148-164 | 1468 | 185 124-192 | 170 91-206 | 3/19 |
15.50 | 2:40:01 | 5:44 | 11:27 | 154 136-164 | 1764 | 182 74-192 | 170 2-245 | 5/25 |
16.00 | 2:45:02 | 5:01 | 10:02 | 156 150-159 | 1565 | 185 178-194 | 177 108-237 | 33/5 |
16.50 | 2:50:18 | 5:16 | 10:33 | 157 156-159 | 1656 | 186 184-188 | 194 146-250 | 25/6 |
17.00 | 2:55:15 | 4:56 | 9:53 | 166 159-168 | 1641 | 187 186-190 | 180 151-220 | 13/1 |
17.50 | 3:00:01 | 4:46 | 9:33 | 172 166-176 | 1642 | 187 176-192 | 166 127-193 | 1/15 |
17.52 | 3:00:15 | 14 | 10:27 | 173 173-173 | 1809 | 188 188-188 | 194 180-207 | 0/0 |
Heart
161/194max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 392m,
Range 66m, Flat prediction 3:00:18
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
35 5.8% | 10:17 |
35 2.3% | 10:10 |
32 6.0% | 13:34 |
21 3.2% | 9:25 |
20 4.6% | 9:19 |
16 2.9% | 9:55 |
See your biggest climbs |
Power
172W (278 max)
Power Graph
Power Bands
Cadence
182 (214 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.4 | 185 | 16.9 | 2:44:45 | 9:46 |
Walk | 7.1 | 135 | 0.7 | 12:51 | 19:37 |
Still | 1.5 | - | - | 2:39 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:40 | 8:40 | 49.53 |
5km | 28:49 | 9:17 | 50.70 |
5M | 47:43 | 9:33 | 49.86 |
10km | 1:00:04 | 9:40 | 49.46 |
10M | 1:39:29 | 9:57 | 49.36 |
Half | 2:12:27 | 10:07 | 48.68 |
20M | 3:27:24 | 10:22 | 49.27 |
Mara | 4:36:08 | 10:32 | 49.34 |
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