Wed 20th Jan 2021 at 8:00am by Steve Shaughnessy

Run > Medium Long Run
  • Time
    1:14:36
  • Miles
    9.17
  • Min/mi
    8:08
  • Pacing
    61%
  • WAVA
    68.98
  • Stride(cm)
    123
  • Cals
    922
  • Cadence
    160
  • BPM
    150
  • %MHR
    87.7
  • B/mi
    1220
  • Asc(m)
    189
  • Hillscore
    16
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:02(9:02/m) 123/155bpm 87cal 6.65/7.06mph
2) 1m - 8:41(8:41/m) 138/161bpm 97cal 6.91/7.49mph
3) 1m - 8:35(8:35/m) 146/157bpm 103cal 6.99/7.41mph
4) 1m - 8:47(8:47/m) 150/162bpm 108cal 6.83/8.58mph
5) 1m - 8:23(8:23/m) 151/160bpm 104cal 7.16/9.18mph
6) 1m - 7:58(7:58/m) 158/178bpm 104cal 7.53/9.1mph
7) 1m - 7:40(7:40/m) 160/181bpm 100cal 7.83/8.56mph
8) 1m - 7:17(7:17/m) 162/168bpm 98cal 8.24/8.83mph
9) 1m - 8:07(8:07/m) 164/174bpm 109cal 7.39/10.56mph
10) 0.11m - 51(7:47/m) 170/173bpm 12cal 7.72/8.12mph
9:02 8:41 8:35 8:47 8:23 7:58 7:40 7:17 8:07 51

Pace

28% 32% 14% 25% 1% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:21 2:21 9:23 110 80-123 1031 155 120-160 1/5
0.50 4:38 2:17 9:08 122 119-127 1115 156 152-160 1/1
0.75 6:51 2:13 8:52 131 123-155 1161 157 152-164 2/3
1.00 9:01 2:10 8:41 130 127-139 1130 157 152-160 0/5
1.25 11:10 2:09 8:38 129 127-132 1113 157 152-160 1/0
1.50 13:16 2:06 8:22 131 128-134 1096 158 154-162 3/1
1.75 15:29 2:13 8:52 145 129-161 1286 158 154-160 5/0
2.00 17:42 2:13 8:51 146 143-150 1293 158 154-164 8/0
2.25 19:50 2:08 8:32 146 143-148 1247 159 154-162 5/0
2.50 22:10 2:20 9:22 144 138-151 1348 158 154-164 11/0
2.75 25:02 2:52 +46 11:26 148 143-157 1693 161 122-172 13/0
3.00 27:02 2:00 8:00 149 141-157 1192 162 156-166 6/0
3.25 29:10 2:08 8:34 147 141-151 1259 159 154-164 5/3
3.50 31:11 2:01 8:02 152 145-162 1222 159 156-162 5/4
3.75 33:09 1:58 7:52 153 150-157 1203 162 158-164 1/4
4.00 36:39 3:31 +54 14:02 150 144-155 2105 155 122-172 9/0
4.25 40:12 3:32 +1:02 14:10 150 145-156 2124 158 122-170 25/0
4.50 42:41 2:29 +22 9:55 150 146-153 1488 165 158-174 20/2
4.75 44:48 2:07 +18 8:28 151 145-160 1278 164 122-170 1/7
5.00 47:18 2:30 +32 10:01 154 150-159 1542 163 158-180 3/13
5.25 50:12 2:54 +17 11:35 154 149-160 1784 159 122-166 28/0
5.50 53:00 2:48 +54 11:12 158 149-178 1770 163 122-188 0/25
5.75 54:39 1:39 6:36 164 159-174 1083 163 158-168 0/25
6.00 56:28 1:49 7:17 160 158-164 1166 161 158-166 0/11
6.25 58:23 1:55 7:38 159 155-163 1215 162 158-168 0/9
6.50 1:00:17 1:54 7:37 158 154-160 1203 162 154-166 1/3
6.75 1:03:12 2:56 +1:02 11:42 159 134-181 1861 163 122-170 3/3
7.00 1:05:10 1:57 7:49 165 162-170 1291 167 164-170 9/0
7.25 1:07:47 2:37 +52 10:29 161 147-168 1688 163 122-170 0/13
7.50 1:09:31 1:44 6:56 164 161-166 1137 161 156-164 0/15
7.75 1:11:22 1:51 7:22 163 160-167 1202 162 158-166 0/9
8.00 1:13:43 2:21 +25 9:24 162 160-164 1524 162 122-168 0/9
8.25 1:16:35 2:53 +22 11:31 158 119-169 1820 158 122-172 1/6
8.50 1:18:27 1:51 7:25 164 161-165 1217 164 156-168 0/5
8.75 1:20:20 1:54 7:34 167 164-174 1265 166 160-176 3/0
9.00 1:23:10 2:50 +59 11:20 169 166-173 1915 168 160-180 3/2
9.11 1:24:02 52 7:51 170 168-173 1336 167 162-174 1/0

Heart

150/181max
  • Show Beats/Mile

Elevation

Asc 189m, Range 129m, Flat prediction 1:08:18
Elevation Graph
Biggest Climbs (m) Min/mi
62 2.0% 9:00
59 4.9% 11:00
35 6.4% 9:22
See your biggest climbs

Cadence

160 (188 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.8 161 9 1:13:08 8:41
Walk 5.8 124 0.1 5:10 54:45
Still 0.7 - - 35 -
Pause 5.8 - - 5:09 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:10 59.31% More
800m 3:21 6:44 65.42% More
1km 4:12 6:46 67.90% More
Mile 7:03 7:03 69.07% More
5k 26:06 8:24 63.56% More
5 miles 45:56 9:11 59.14% More
10k 56:57 9:10 59.72% More

Predictions

Dist Time Per Mile WAVA
1M 7:06 7:06 68.51
5km 23:39 7:37 70.14
5M 39:12 7:50 69.31
10km 49:22 7:57 68.91
10M 1:21:47 8:11 68.96
Half 1:48:55 8:19 68.11
20M 2:50:39 8:32 68.89
Mara 3:47:16 8:40 68.97
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