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
Pin Map
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Pace

30% 6% 19% 35% 10% 1%

Splits

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

Heart

127/173max
  • Show Beats/Mile

Elevation

Asc 428m, Range 81m, Flat prediction 4:04:55
Elevation Graph
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

156 (244 max) Stride Length: 89cm
Cadence Chart
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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