Sat 9th Jan 2021 at 11:00am by Duncs
Run > Long Run
- Good
- v cold
-
Time
4:08:04
-
Miles
21.25
-
Min/mi
11:40
-
Pacing
69%
-
WAVA
44.74
-
Stride(cm)
89
-
Cals
1926
-
Cadence
156
-
BPM
127
-
%MHR
74.4
-
B/mi
1486
-
Asc(m)
428
-
Hillscore
24
-
Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 11:18(11:18/m) 121/145bpm 104cal 5.31/7.58mph
2) 1m - 11:38(11:38/m) 122/137bpm 93cal 5.16/7.49mph
3) 1m - 10:53(10:53/m) 127/143bpm 96cal 5.51/7.39mph
4) 1m - 10:19(10:19/m) 134/144bpm 101cal 5.81/7.31mph
5) 1m - 10:36(10:36/m) 133/153bpm 93cal 5.66/7.14mph
6) 1m - 14:46(14:46/m) 125/158bpm 115cal 4.06/7.53mph
7) 1m - 11:10(11:10/m) 140/163bpm 116cal 5.38/7.37mph
8) 1m - 11:09(11:09/m) 143/159bpm 118cal 5.38/7.12mph
9) 1m - 10:44(10:44/m) 156/173bpm 139cal 5.59/7.49mph
10) 1m - 11:24(11:24/m) 150/166bpm 127cal 5.26/7.31mph
11) 1m - 10:46(10:46/m) 150/173bpm 118cal 5.57/7.99mph
12) 1m - 11:07(11:07/m) 141/159bpm 92cal 5.4/6.95mph
13) 1m - 12:24(12:24/m) 128/156bpm 80cal 4.84/8.39mph
14) 1m - 11:43(11:43/m) 135/159bpm 88cal 5.12/7.33mph
15) 1m - 11:26(11:26/m) 125/152bpm 60cal 5.25/7.37mph
16) 1m - 12:10(12:10/m) 110/137bpm 46cal 4.93/7.2mph
17) 1m - 12:11(12:11/m) 107/133bpm 55cal 4.92/7.08mph
18) 1m - 12:47(12:47/m) 104/123bpm 66cal 4.69/6.72mph
19) 1m - 13:12(13:12/m) 106/129bpm 64cal 4.55/7.49mph
20) 1m - 12:10(12:10/m) 108/124bpm 65cal 4.93/7.14mph
21) 1m - 11:31(11:31/m) 109/128bpm 74cal 5.21/7.33mph
22) 0.25m - 2:39(10:40/m) 117/123bpm 16cal 5.63/6.57mph
11:18 11:38 10:53 10:19 10:36 14:46 11:10 11:09 10:44 11:24 10:46 11:07 12:24 11:43 11:26 12:10 12:11 12:47 13:12 12:10 11:31 2:39
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
11:17 |
11:17 |
11:17 |
121 85-145 |
1365 |
155 112-174 |
14/27 |
2.00 |
22:55 |
11:38 |
11:38 |
120 96-137 |
1396 |
157 100-234 |
8/12 |
3.00 |
33:48 |
10:53 |
10:53 |
127 99-143 |
1383 |
160 104-170 |
27/14 |
4.00 |
44:08 |
10:19 |
10:19 |
132 108-144 |
1363 |
160 116-170 |
6/14 |
5.00 |
54:44 |
10:36 |
10:36 |
131 105-152 |
1389 |
158 108-170 |
15/13 |
6.00 |
1:09:30 |
14:46 |
14:46 |
128 95-158 |
1890 |
149 110-172 |
13/22 |
7.00 |
1:20:39 |
11:10 |
11:10 |
139 99-163 |
1552 |
159 116-170 |
27/11 |
8.00 |
1:31:48 |
11:09 |
11:09 |
143 109-159 |
1594 |
155 112-170 |
12/11 |
9.00 |
1:42:33 |
10:44 |
10:44 |
154 115-173 |
1654 |
158 112-170 |
26/3 |
10.00 |
1:53:57 |
11:24 |
11:24 |
151 121-165 |
1721 |
153 106-170 |
29/12 |
11.00 |
2:04:43 |
10:47 |
10:47 |
151 127-172 |
1628 |
153 104-218 |
39/27 |
12.00 |
2:15:51 |
11:07 |
11:07 |
141 112-158 |
1568 |
157 106-170 |
10/27 |
13.00 |
2:28:14 |
12:24 |
12:24 |
131 97-155 |
1624 |
149 100-176 |
40/48 |
14.00 |
2:39:57 |
11:43 |
11:43 |
135 105-159 |
1582 |
157 104-172 |
17/25 |
15.00 |
2:51:24 |
11:26 |
11:26 |
126 87-151 |
1441 |
156 106-172 |
16/26 |
16.00 |
3:03:34 |
12:10 |
12:10 |
109 74-135 |
1326 |
157 104-172 |
15/12 |
17.00 |
3:15:45 |
12:11 |
12:11 |
109 77-133 |
1328 |
156 100-172 |
26/43 |
18.00 |
3:28:32 |
12:47 |
12:47 |
107 77-123 |
1368 |
155 112-170 |
15/6 |
19.00 |
3:41:43 |
13:12 |
13:12 |
107 76-129 |
1412 |
156 110-244 |
6/25 |
20.00 |
3:53:53 |
12:09 |
12:09 |
108 78-124 |
1313 |
157 114-172 |
20/21 |
21.00 |
4:05:24 |
11:31 |
11:31 |
109 79-127 |
1256 |
155 116-172 |
30/2 |
21.25 |
4:08:04 |
2:40 |
10:43 |
116 106-123 |
1242 |
162 118-170 |
2/3 |
Elevation
Biggest Climbs (m) |
Min/mi |
38 2.2% |
12:02
|
26 2.0% |
11:21
|
21 2.9% |
12:28
|
18 6.5% |
16:11
|
18 2.1% |
11:30
|
17 2.6% |
11:25
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.7 |
167 |
16.9 |
2:42:55 |
9:38 |
Walk |
34.2 |
118 |
4.3 |
1:24:54 |
19:31 |
Still |
0.1 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:15 |
40.77% |
More |
800m |
4:18 |
8:39 |
45.84% |
More |
1km |
5:42 |
9:11 |
45.01% |
More |
Mile |
9:57 |
9:57 |
43.85% |
More |
5k |
33:03 |
10:38 |
44.92% |
More |
5 miles |
54:44 |
10:57 |
44.20% |
More |
10k |
1:08:23 |
11:00 |
44.19% |
More |
10 miles |
1:52:51 |
11:17 |
44.28% |
More |
Half |
2:29:16 |
11:24 |
44.30% |
More |
20 miles |
3:53:52 |
11:42 |
44.46% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:43 |
9:43 |
44.88 |
5km |
32:19 |
10:24 |
45.94 |
5M |
53:31 |
10:42 |
45.20 |
10km |
1:07:23 |
10:51 |
44.85 |
10M |
1:51:35 |
11:10 |
44.78 |
Half |
2:28:33 |
11:20 |
44.17 |
20M |
3:52:38 |
11:38 |
44.70 |
Mara |
5:09:43 |
11:49 |
44.77 |
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