Fri 8th Jan 2021 at 11:00am by Duncs

Run > Long Run
  • Not good
  • v cold
  • Time
    4:34:25
  • Miles
    22.98
  • Min/mi
    11:56
  • Pacing
    70%
  • WAVA
    43.96
  • Stride(cm)
    87
  • Cals
    3073
  • Cadence
    155
  • BPM
    149
  • %MHR
    87.3
  • B/mi
    1783
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 10:03(10:03/m) 128/144bpm 108cal 5.97/8.1mph
2) 1m - 10:16(10:16/m) 132/150bpm 110cal 5.85/7.81mph
3) 1m - 12:58(12:58/m) 126/153bpm 125cal 4.63/7.18mph
4) 1m - 10:40(10:40/m) 133/153bpm 105cal 5.63/7.37mph
5) 1m - 9:57(9:57/m) 145/154bpm 121cal 6.03/7.41mph
6) 1m - 11:13(11:13/m) 145/163bpm 129cal 5.35/7.56mph
7) 1m - 11:14(11:14/m) 139/160bpm 105cal 5.34/6.95mph
8) 1m - 10:43(10:43/m) 142/153bpm 113cal 5.6/6.93mph
9) 1m - 11:09(11:09/m) 144/154bpm 115cal 5.38/7.22mph
10) 1m - 13:26(13:26/m) 134/172bpm 120cal 4.47/7.2mph
11) 1m - 12:17(12:17/m) 148/170bpm 144cal 4.88/6.87mph
12) 1m - 11:16(11:16/m) 156/174bpm 145cal 5.33/6.66mph
13) 1m - 11:30(11:30/m) 154/175bpm 141cal 5.21/7.26mph
14) 1m - 11:39(11:39/m) 159/172bpm 149cal 5.15/7.01mph
15) 1m - 12:47(12:47/m) 150/166bpm 135cal 4.69/6.66mph
16) 1m - 12:31(12:31/m) 153/171bpm 136cal 4.79/6.82mph
17) 1m - 13:41(13:41/m) 148/182bpm 130cal 4.39/6.57mph
18) 1m - 12:20(12:20/m) 158/178bpm 142cal 4.87/7.24mph
19) 1m - 12:38(12:38/m) 163/181bpm 163cal 4.75/6.95mph
20) 1m - 12:30(12:30/m) 164/178bpm 159cal 4.8/7.1mph
21) 1m - 12:53(12:53/m) 166/191bpm 170cal 4.66/7.1mph
22) 1m - 13:55(13:55/m) 163/185bpm 163cal 4.31/7.03mph
23) 0.98m - 12:49(13:02/m) 161/183bpm 145cal 4.6/6.93mph
10:03 10:16 12:58 10:40 9:57 11:13 11:14 10:43 11:09 13:26 12:17 11:16 11:30 11:39 12:47 12:31 13:41 12:20 12:38 12:30 12:53 13:55 12:49
Pin Map
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0mi in 0

Pace

35% 5% 21% 30% 9% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
1.00 10:03 10:03 10:03 127 78-144 1276 166 120-174
2.00 20:19 10:16 10:16 132 106-150 1356 162 120-244
3.00 33:18 12:58 12:58 131 96-153 1700 152 108-172
4.00 43:57 10:39 10:39 133 98-151 1417 158 120-170
5.00 53:58 10:01 10:01 144 116-154 1442 162 122-170
6.00 1:05:06 11:08 11:08 144 117-163 1604 161 116-246
7.00 1:16:21 11:15 11:15 136 89-158 1529 155 82-170
8.00 1:27:03 10:42 10:42 140 104-151 1499 159 112-170
9.00 1:38:12 11:09 11:09 142 113-154 1583 155 116-170
10.00 1:51:39 13:27 13:27 140 105-172 1882 151 114-170
11.00 2:03:56 12:18 12:18 149 107-170 1832 157 112-170
12.00 2:15:16 11:19 11:19 156 122-173 1766 157 108-168
13.00 2:26:43 11:27 11:27 156 122-175 1786 156 110-170
14.00 2:38:23 11:40 11:40 159 128-172 1856 159 114-234
15.00 2:51:09 12:46 12:46 149 117-166 1901 150 106-168
16.00 3:03:40 12:31 12:31 153 123-171 1915 152 104-172
17.00 3:17:20 13:40 13:40 151 124-181 2064 145 104-170
18.00 3:29:40 12:20 12:20 159 130-178 1961 155 114-242
19.00 3:42:16 12:36 12:36 164 129-181 2067 156 116-172
20.00 3:54:48 12:32 12:32 163 136-177 2042 154 104-170
21.00 4:07:46 12:58 12:58 168 133-190 2178 153 108-234
22.00 4:21:39 13:53 13:53 165 134-184 2291 151 102-170
22.98 4:34:25 12:46 13:01 163 136-183 2122 149 82-226

Heart

149/190max
  • Show Beats/Mile

Cadence

155 (246 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 63.5 167 17.8 2:54:23 9:46
Walk 36.2 118 5.1 1:39:25 19:21
Still 0.2 - - 37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:06 41.53% More
800m 4:20 8:43 45.51% More
1km 5:31 8:52 46.57% More
Mile 9:48 9:48 44.47% More
5k 32:55 10:36 45.09% More
5 miles 53:20 10:40 45.36% More
10k 1:06:30 10:42 45.45% More
10 miles 1:51:39 11:10 44.76% More
Half 2:28:40 11:21 44.48% More
20 miles 3:54:48 11:44 44.29% More

Predictions

Dist Time Per Mile WAVA
1M 9:54 9:54 44.05
5km 32:54 10:35 45.12
5M 54:29 10:54 44.40
10km 1:08:36 11:02 44.05
10M 1:53:36 11:22 43.99
Half 2:31:15 11:33 43.39
20M 3:56:51 11:51 43.90
Mara 5:15:20 12:02 43.97
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