Wed 6th Jan 2021 at 8:00am by Steve Shaughnessy

Run > Medium Long Run
  • Time
    1:14:52
  • Miles
    9.04
  • Min/mi
    8:17
  • Pacing
    82%
  • WAVA
    67.70
  • Stride(cm)
    121
  • Cals
    877
  • Cadence
    161
  • BPM
    148
  • %MHR
    86.5
  • B/mi
    1225
  • Asc(m)
    218
  • Hillscore
    16
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:05(9:05/m) 125/139bpm 87cal
2) 1m - 9:14(9:14/m) 132/148bpm 92cal
3) 1m - 8:57(8:57/m) 143/161bpm 102cal
4) 1m - 8:35(8:35/m) 158/171bpm 112cal
5) 1m - 7:46(7:46/m) 162/168bpm 105cal
6) 1m - 7:30(7:30/m) 160/175bpm 97cal
7) 1m - 8:00(8:00/m) 150/153bpm 90cal
8) 1m - 8:17(8:17/m) 155/169bpm 99cal
9) 1m - 7:43(7:43/m) 156/168bpm 90cal
10) 0.04m - 19(7:21/m) 150/152bpm 3cal
9:05 9:14 8:57 8:35 7:46 7:30 8:00 8:17 7:43 19

Pace

21% 36% 22% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:16 2:16 9:04 113 78-129 1025 157 146-162 0/2
0.50 4:30 2:14 8:54 131 122-137 1166 157 154-160 2/2
0.75 6:49 2:19 9:17 126 116-134 1170 159 146-162 6/1
1.00 9:04 2:15 9:02 131 124-138 1182 161 152-174 7/22
1.25 11:21 2:17 9:08 132 127-136 1206 159 150-166 6/6
1.50 13:47 2:26 9:43 134 126-140 1303 157 148-168 3/11
1.75 15:50 2:02 8:09 138 133-146 1126 161 156-164 2/5
2.00 18:33 2:44 +15 10:54 127 110-148 1385 158 142-164 5/3
2.25 20:48 2:15 8:58 136 127-146 1221 158 126-164 2/4
2.50 23:20 2:33 10:11 141 135-146 1435 159 142-164 19/0
2.75 25:26 2:06 8:24 143 135-156 1201 163 158-168 14/10
3.00 27:30 2:04 8:15 152 147-160 1255 163 154-168 10/13
3.25 29:25 1:55 7:38 157 149-167 1199 161 156-166 8/10
3.50 31:33 2:08 8:31 166 161-170 1415 161 144-168 1/16
3.75 33:55 2:22 9:28 160 154-164 1513 157 116-166 3/3
4.00 36:06 2:11 8:45 149 142-156 1303 163 144-168 2/4
4.25 38:07 2:01 8:06 158 146-166 1279 164 162-166 7/0
4.50 40:01 1:54 7:35 165 159-168 1251 163 158-166 6/3
4.75 41:49 1:49 7:15 163 161-165 1180 163 158-168 0/10
5.00 43:52 2:03 8:10 162 159-165 1324 163 158-168 8/2
5.25 45:49 1:57 7:48 163 159-165 1271 163 160-166 4/0
5.50 47:41 1:52 7:29 164 159-173 1227 162 160-166 0/7
5.75 49:30 1:48 7:14 163 158-173 1178 161 158-164 0/6
6.00 51:22 1:52 7:29 149 144-158 1115 162 160-166 2/4
6.25 53:17 1:55 7:40 148 144-151 1135 163 158-166 1/2
6.50 55:12 1:55 7:40 149 146-152 1142 161 148-166 1/3
6.75 57:03 1:51 7:23 150 148-153 1108 162 156-164 0/4
7.00 59:22 2:19 9:16 151 149-153 1400 163 154-166 23/1
7.25 1:01:29 2:07 8:29 151 146-158 1280 161 148-168 4/23
7.50 1:03:22 1:53 7:31 158 147-169 1188 160 156-164 2/4
7.75 1:05:36 2:14 8:57 153 144-165 1369 163 158-166 20/0
8.00 1:07:39 2:03 8:10 159 154-163 1299 163 160-166 12/0
8.25 1:09:33 1:54 7:36 162 149-167 1230 163 158-172 6/14
8.50 1:11:36 2:04 +7 8:16 152 144-159 1256 164 158-168 7/0
8.75 1:13:37 2:00 8:01 150 143-161 1202 163 160-166 11/3
9.00 1:15:59 2:22 +31 9:28 158 150-168 1496 164 160-170 2/1
9.04 1:16:18 19 7:34 150 148-150 1135 165 162-168 1/0

Heart

148/173max
  • Show Beats/Mile

Elevation

Asc 218m, Range 53m, Flat prediction 1:13:25
Elevation Graph
Biggest Climbs (m) Min/mi
34 5.1% 8:48
30 10.3% 10:48
25 3.2% 8:13
22 12.1% 11:29
21 4.2% 8:45
12 2.7% 9:01
See your biggest climbs

Cadence

161 (174 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.4 161 8.9 1:13:31 8:21
Walk 2.3 145 0.1 1:49 14:01
Still 0.2 - - 7 -
Pause 1.1 - - 51 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:51 53.36% More
800m 3:38 7:18 60.26% More
1km 4:34 7:21 62.45% More
Mile 7:27 7:27 65.35% More
5k 23:45 7:39 69.86% More
5 miles 39:24 7:53 68.94% More
10k 49:54 8:02 68.17% More

Predictions

Dist Time Per Mile WAVA
1M 7:14 7:14 67.25
5km 24:06 7:45 68.83
5M 39:56 7:59 68.04
10km 50:18 8:06 67.63
10M 1:23:20 8:20 67.68
Half 1:50:59 8:28 66.84
20M 2:53:52 8:42 67.61
Mara 3:51:34 8:50 67.69
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