Sat 10th Apr 2021 at 6:00am by JoeCarr28
Run > Long Run
-
Time
3:23:55
-
Miles
20.83
-
Min/mi
9:47
-
Pacing
85%
-
WAVA
52.34
-
Stride(cm)
90
-
Cals
1958
-
Watts
178
-
Cadence
183
-
BPM
146
-
%MHR
80.1
-
B/mi
1428
-
Asc(m)
2
-
Hillscore
15
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:52(5:52/km) 133/144bpm 46cal 174/W 10.23/12.46kmph
2) 1km - 5:47(5:47/km) 140/144bpm 54cal 185/W 10.38/10.88kmph
3) 1km - 6:17(6:17/km) 140/145bpm 54cal 183/W 9.55/11.5kmph
4) 1km - 5:50(5:50/km) 142/147bpm 55cal 182/W 10.29/10.78kmph
5) 1km - 6:29(6:29/km) 142/153bpm 55cal 186/W 9.26/13kmph
6) 1km - 5:59(5:59/km) 146/154bpm 59cal 183/W 10.03/10.56kmph
7) 1km - 6:33(6:33/km) 146/156bpm 67cal 184/W 9.16/11.01kmph
8) 1km - 5:37(5:37/km) 141/146bpm 45cal 180/W 10.68/11.57kmph
9) 1km - 6:04(6:04/km) 148/157bpm 58cal 190/W 9.89/10.91kmph
10) 1km - 5:31(5:31/km) 154/161bpm 63cal 192/W 10.88/12kmph
11) 1km - 5:30(5:30/km) 145/153bpm 47cal 189/W 10.91/11.84kmph
12) 1km - 6:05(6:05/km) 147/153bpm 68cal 174/W 9.86/10.88kmph
13) 1km - 6:37(6:37/km) 143/152bpm 56cal 166/W 9.07/10.56kmph
14) 1km - 7:00(7:00/km) 130/148bpm 56cal 147/W 8.57/12.59kmph
15) 1km - 6:50(6:50/km) 148/153bpm 68cal 187/W 8.78/11.08kmph
16) 1km - 5:37(5:37/km) 154/158bpm 63cal 174/W 10.68/12kmph
17) 1km - 6:07(6:07/km) 148/158bpm 59cal 169/W 9.81/10.56kmph
18) 1km - 5:49(5:49/km) 154/158bpm 63cal 188/W 10.31/10.75kmph
19) 1km - 6:05(6:05/km) 155/159bpm 63cal 180/W 9.86/11.32kmph
20) 1km - 6:46(6:46/km) 151/160bpm 60cal 159/W 8.87/12.24kmph
21) 1km - 5:39(5:39/km) 155/161bpm 64cal 180/W 10.62/11.21kmph
22) 1km - 6:02(6:02/km) 151/159bpm 61cal 177/W 9.94/10.75kmph
23) 1km - 5:55(5:55/km) 149/159bpm 60cal 182/W 10.14/10.94kmph
24) 1km - 6:02(6:02/km) 144/146bpm 57cal 175/W 9.94/10.88kmph
25) 1km - 6:21(6:21/km) 145/154bpm 56cal 174/W 9.45/10.29kmph
26) 1km - 5:55(5:55/km) 147/154bpm 59cal 177/W 10.14/10.81kmph
27) 1km - 5:54(5:54/km) 144/151bpm 57cal 182/W 10.17/10.84kmph
28) 1km - 5:49(5:49/km) 142/149bpm 56cal 185/W 10.31/10.81kmph
29) 1km - 5:51(5:51/km) 136/143bpm 51cal 177/W 10.26/11.15kmph
30) 1km - 6:02(6:02/km) 143/147bpm 56cal 176/W 9.94/11.43kmph
31) 1km - 5:57(5:57/km) 146/159bpm 57cal 175/W 10.08/11.43kmph
32) 1km - 6:35(6:35/km) 150/157bpm 62cal 180/W 9.12/10.84kmph
33) 1km - 6:13(6:13/km) 148/168bpm 69cal 173/W 9.65/11.65kmph
34) 0.52km - 3:13(6:13/km) 163/168bpm 34cal 174/W 9.65/10.17kmph
5:52 5:47 6:17 5:50 6:29 5:59 6:33 5:37 6:04 5:31 5:30 6:05 6:37 7:00 6:50 5:37 6:07 5:49 6:05 6:46 5:39 6:02 5:55 6:02 6:21 5:55 5:54 5:49 5:51 6:02 5:57 6:35 6:13 3:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
9:20 |
9:20 |
9:20 |
136 102-144 |
1269 |
184 138-190 |
178 101-202 |
108/24 |
2.00 |
19:14 |
9:54 |
9:54 |
140 130-145 |
1387 |
184 90-190 |
183 1-207 |
15/2 |
3.00 |
29:06 |
9:52 |
9:52 |
142 126-148 |
1401 |
184 54-188 |
183 4-235 |
14/5 |
4.00 |
38:41 |
9:36 |
9:36 |
147 140-154 |
1410 |
184 174-188 |
183 162-212 |
23/10 |
5.00 |
48:40 |
9:58 |
9:58 |
142 126-156 |
1416 |
184 84-192 |
183 4-218 |
17/17 |
6.00 |
58:01 |
9:21 |
9:21 |
152 139-161 |
1422 |
185 176-194 |
192 165-232 |
33/26 |
7.00 |
1:07:11 |
9:09 |
9:09 |
145 138-153 |
1328 |
185 174-188 |
185 158-207 |
9/25 |
8.00 |
1:17:05 |
9:54 |
9:54 |
145 131-153 |
1435 |
185 90-190 |
172 1-202 |
13/16 |
9.00 |
1:28:04 |
10:59 |
10:59 |
136 104-153 |
1495 |
168 134-192 |
156 96-220 |
16/16 |
10.00 |
1:38:15 |
10:11 |
10:11 |
151 132-158 |
1539 |
182 64-188 |
179 1-230 |
29/31 |
11.00 |
1:47:54 |
9:38 |
9:38 |
150 138-158 |
1445 |
185 174-190 |
175 140-207 |
10/16 |
12.00 |
1:58:22 |
10:29 |
10:29 |
152 134-159 |
1592 |
174 134-188 |
166 97-214 |
20/16 |
13.00 |
2:07:35 |
9:13 |
9:13 |
155 146-161 |
1430 |
187 178-194 |
184 152-219 |
11/19 |
14.00 |
2:17:13 |
9:37 |
9:37 |
150 140-159 |
1444 |
187 180-192 |
178 154-198 |
11/11 |
15.00 |
2:27:02 |
9:49 |
9:49 |
146 141-159 |
1434 |
185 130-194 |
176 81-204 |
8/13 |
16.00 |
2:36:58 |
9:56 |
9:56 |
146 138-154 |
1449 |
185 108-190 |
176 155-201 |
16/7 |
17.00 |
2:46:18 |
9:20 |
9:20 |
145 136-151 |
1353 |
186 178-190 |
182 161-215 |
14/14 |
18.00 |
2:55:40 |
9:22 |
9:22 |
137 130-144 |
1284 |
186 180-190 |
179 153-206 |
11/18 |
19.00 |
3:05:19 |
9:39 |
9:39 |
143 138-149 |
1380 |
186 176-192 |
176 149-211 |
7/14 |
20.00 |
3:15:42 |
10:23 |
10:23 |
149 135-159 |
1547 |
183 90-194 |
177 1-218 |
32/20 |
20.83 |
3:23:55 |
8:13 |
9:56 |
155 142-168 |
1540 |
184 172-190 |
173 95-200 |
17/16 |
Elevation
Biggest Climbs (m) |
Min/mi |
32 4.4% |
10:06
|
28 4.7% |
11:51
|
24 1.7% |
9:42
|
15 2.4% |
9:46
|
15 1.8% |
10:13
|
14 5.2% |
11:37
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.5 |
185 |
20.3 |
3:14:47 |
9:36 |
Walk |
3.9 |
138 |
0.5 |
7:54 |
14:43 |
Still |
0.6 |
- |
- |
1:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:03 |
41.27% |
More |
800m |
4:13 |
8:30 |
45.91% |
More |
1km |
5:18 |
8:32 |
47.67% |
More |
Mile |
8:41 |
8:41 |
49.43% |
More |
5k |
28:45 |
9:15 |
50.80% |
More |
5 miles |
47:32 |
9:30 |
50.06% |
More |
10k |
59:29 |
9:34 |
49.95% |
More |
10 miles |
1:36:22 |
9:38 |
50.96% |
More |
Half |
2:07:47 |
9:45 |
50.85% |
More |
20 miles |
3:15:27 |
9:46 |
52.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:10 |
8:10 |
52.57 |
5km |
27:08 |
8:44 |
53.84 |
5M |
44:56 |
8:59 |
52.95 |
10km |
56:34 |
9:06 |
52.52 |
10M |
1:33:41 |
9:22 |
52.42 |
Half |
2:04:43 |
9:31 |
51.70 |
20M |
3:15:19 |
9:46 |
52.31 |
Mara |
4:20:02 |
9:55 |
52.40 |
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