Sun 17th Jan 2021 at 9:00am by greenfields

Run > Long Run
  • Time
    2:55:33
  • Miles
    21.12
  • Min/mi
    8:19
  • Pacing
    20%
  • WAVA
    63.35
  • Stride(cm)
    107
  • Cals
    1776
  • Cadence
    181
  • BPM
    133
  • %MHR
    74.1
  • B/mi
    1103
  • Asc(m)
    475
  • Hillscore
    35
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:41(8:41/m) 122/137bpm 95cal 6.92/8.47mph
2) 1m - 8:10(8:10/m) 130/135bpm 99cal 7.35/8.33mph
3) 1m - 8:45(8:45/m) 137/145bpm 115cal 6.86/7.72mph
4) 1m - 7:43(7:43/m) 138/150bpm 101cal 7.77/9.37mph
5) 1m - 7:50(7:50/m) 144/159bpm 106cal 7.66/9.68mph
6) 1m - 7:31(7:31/m) 131/142bpm 80cal 7.98/9.39mph
7) 1m - 7:57(7:57/m) 127/135bpm 73cal 7.54/8.45mph
8) 1m - 7:55(7:55/m) 128/139bpm 77cal 7.58/8.35mph
9) 1m - 8:08(8:08/m) 129/134bpm 77cal 7.38/8.08mph
10) 1m - 7:58(7:58/m) 132/137bpm 83cal 7.54/8.08mph
11) 1m - 8:20(8:20/m) 129/135bpm 73cal 7.2/7.99mph
12) 1m - 8:11(8:11/m) 131/139bpm 77cal 7.33/8.08mph
13) 1m - 8:14(8:14/m) 135/144bpm 84cal 7.29/8.62mph
14) 1m - 8:24(8:24/m) 137/145bpm 93cal 7.14/8.04mph
15) 1m - 8:34(8:34/m) 136/145bpm 86cal 7/8.04mph
16) 1m - 9:35(9:35/m) 138/148bpm 103cal 6.26/7.91mph
17) 1m - 9:17(9:17/m) 140/147bpm 101cal 6.47/8.87mph
18) 1m - 8:02(8:02/m) 128/136bpm 47cal 7.47/8.45mph
19) 1m - 8:05(8:05/m) 125/131bpm 44cal 7.42/8.41mph
20) 1m - 8:30(8:30/m) 133/143bpm 78cal 7.06/8.39mph
21) 1m - 8:44(8:44/m) 133/142bpm 74cal 6.87/7.7mph
22) 0.12m - 1:01(8:43/m) 136/141bpm 10cal 6.88/7.35mph
8:41 8:10 8:45 7:43 7:50 7:31 7:57 7:55 8:08 7:58 8:20 8:11 8:14 8:24 8:34 9:35 9:17 8:02 8:05 8:30 8:44 1:01

Pace

17% 49% 29% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:40 8:40 8:40 122 69-137 1057 176 160-190 18/18
2.00 16:50 8:10 8:10 130 122-135 1062 183 156-188 12/18
3.00 25:35 8:45 8:45 137 122-145 1199 185 180-188 49/2
4.00 33:18 7:43 7:43 138 123-150 1065 184 174-190 28/42
5.00 41:08 7:50 7:50 144 130-159 1128 187 172-200 48/61
6.00 56:04 14:56 +7:26 14:56 131 83-142 1957 184 102-198 1/49
7.00 1:04:09 8:05 +7 8:05 127 109-135 1026 184 148-200 12/12
8.00 1:12:04 7:55 7:55 128 108-139 1013 182 172-192 2/21
9.00 1:21:25 9:21 +1:14 9:21 129 99-134 1207 183 146-190 7/7
10.00 1:29:23 7:58 7:58 132 129-137 1051 182 170-188 4/7
11.00 1:37:42 8:20 8:20 129 117-135 1075 179 158-186 10/11
12.00 1:45:53 8:11 8:11 131 116-139 1072 182 164-188 7/8
13.00 1:54:07 8:14 8:14 135 128-144 1111 182 166-186 16/12
14.00 2:02:31 8:24 8:24 137 123-145 1152 181 168-186 28/5
15.00 2:11:06 8:34 8:34 136 122-145 1166 178 164-186 27/14
16.00 2:20:41 9:35 9:35 138 127-148 1322 179 168-186 62/8
17.00 2:29:57 9:16 9:16 140 131-147 1298 182 176-186 69/12
18.00 2:41:22 11:25 +3:22 11:25 128 96-136 1461 179 118-186 10/39
19.00 2:49:27 8:05 8:05 125 120-131 1011 178 166-188 5/57
20.00 2:57:57 8:30 8:30 133 107-143 1130 180 170-190 25/26
21.00 3:06:41 8:44 8:44 133 115-142 1161 176 166-184 19/16
21.12 3:07:42 1:01 8:48 136 131-141 1197 173 160-178 2/3

Heart

133/159max
  • Show Beats/Mile

Elevation

Asc 475m, Range 163m, Flat prediction 2:50:57
Elevation Graph
Biggest Climbs (m) Min/mi
120 6.0% 9:42
73 3.3% 8:43
48 5.3% 8:32
26 2.5% 8:30
25 2.0% 8:10
16 1.8% 8:51
See your biggest climbs

Cadence

181 (200 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.5 181 21.1 2:55:25 8:18
Walk 6.5 129 0 12:16 81:26:22
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:35 51.44% More
800m 3:23 6:48 58.81% More
1km 4:14 6:48 61.24% More
Mile 7:12 7:12 61.00% More
5k 24:03 7:45 62.21% More
5 miles 39:59 8:00 61.01% More
10k 50:51 8:11 59.95% More
10 miles 1:23:51 8:23 60.13% More
Half 1:53:58 8:42 58.54% More
20 miles 2:57:39 8:53 59.06% More

Predictions

Dist Time Per Mile WAVA
1M 5:16 5:16 83.47
5km 19:22 6:14 77.28
5M 33:29 6:42 72.86
10km 42:59 6:55 70.91
10M 1:14:18 7:26 67.85
Half 1:41:22 7:44 65.32
20M 2:44:53 8:15 63.63
Mara 3:44:56 8:35 62.20
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