Sun 2nd May 2021 at 7:00am by Abi G

Run > Long Run

  • Time
    3:02:01
  • Miles
    20.53
  • Min/mi
    8:52
  • Pacing
    37%
  • WAVA
    59.84
  • Stride(cm)
    100
  • Cals
    1556
  • Cadence
    181
  • BPM
    133
  • %MHR
    71.8
  • B/mi
    1177
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Run to meet Dennis, 7.5 miles
Long loop with Dennis over mixed terrain.
Rob picked me up from there.
Had porridge pot and protein for breakfast.
4 shot bloks during run.
Legs felt a bit tired from yesterday’s efforts and also got an annoying stitch but pleased with the run.

Gorgeous morning out.

Split Summary
===
1) 1m - 8:50(8:50/m) 129/143bpm [1139b/mi] 94cal
2) 1m - 8:58(8:58/m) 127/142bpm [1139b/mi] 83cal
3) 1m - 8:51(8:51/m) 131/139bpm [1159b/mi] 86cal
4) 1m - 8:52(8:52/m) 131/141bpm [1161b/mi] 81cal
5) 1m - 8:38(8:38/m) 131/146bpm [1131b/mi] 76cal
6) 1m - 8:35(8:35/m) 128/139bpm [1099b/mi] 63cal
7) 1m - 8:30(8:30/m) 132/139bpm [1121b/mi] 68cal
8) 1m - 8:34(8:34/m) 130/145bpm [1115b/mi] 68cal
9) 1m - 9:01(9:01/m) 128/142bpm [1155b/mi] 71cal
10) 1m - 8:43(8:43/m) 131/144bpm [1141b/mi] 68cal
11) 1m - 9:26(9:26/m) 135/143bpm [1273b/mi] 88cal
12) 1m - 10:25(10:25/m) 132/146bpm [1376b/mi] 84cal
13) 1m - 9:40(9:40/m) 132/143bpm [1277b/mi] 71cal
14) 1m - 8:34(8:34/m) 139/144bpm [1191b/mi] 81cal
15) 1m - 8:38(8:38/m) 137/142bpm [1183b/mi] 72cal
16) 1m - 8:19(8:19/m) 136/144bpm [1131b/mi] 68cal
17) 1m - 8:49(8:49/m) 139/146bpm [1225b/mi] 76cal
18) 1m - 8:41(8:41/m) 140/144bpm [1216b/mi] 75cal
19) 1m - 9:00(9:00/m) 140/149bpm [1260b/mi] 76cal
20) 1m - 8:39(8:39/m) 139/148bpm [1202b/mi] 66cal
21) 0.53m - 4:17(8:06/m) 144/151bpm [1165b/mi] 41cal
8:50 8:58 8:51 8:52 8:38 8:35 8:30 8:34 9:01 8:43 9:26 10:25 9:40 8:34 8:38 8:19 8:49 8:41 9:00 8:39 4:17
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

9% 6% 19% 62% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:49 8:49 8:49 128 80-143 1129 179 172-182 31/9
2.00 18:12 9:23 +25 9:23 126 106-142 1182 180 120-188 15/29
3.00 27:03 8:51 8:51 131 122-139 1159 182 178-192 19/20
4.00 35:54 8:52 8:52 131 118-140 1161 181 124-190 21/28
5.00 44:50 8:56 +18 8:56 132 119-146 1179 179 128-202 21/24
6.00 53:26 8:35 8:35 128 121-139 1099 178 130-186 19/29
7.00 1:01:55 8:30 8:30 131 122-139 1113 181 130-188 12/25
8.00 1:16:56 15:00 +6:26 15:00 128 78-145 1921 182 174-190 25/13
9.00 1:26:36 9:40 +39 9:40 128 111-142 1238 180 122-188 25/27
10.00 1:35:41 9:05 +21 9:05 130 116-143 1180 181 130-190 22/16
11.00 1:47:39 11:58 +2:32 11:58 132 92-142 1580 182 132-190 30/4
12.00 2:01:07 13:28 +3:03 13:28 131 100-146 1765 179 104-190 36/21
13.00 2:11:58 10:51 +1:11 10:51 131 108-143 1421 180 124-192 17/30
14.00 2:20:32 8:34 8:34 139 134-144 1192 186 182-190 23/10
15.00 2:29:10 8:38 8:38 137 131-142 1183 182 134-190 14/18
16.00 2:37:30 8:19 8:19 135 125-144 1123 183 174-190 6/44
17.00 2:46:19 8:49 8:49 139 132-146 1226 183 128-192 9/38
18.00 2:55:39 9:20 +40 9:20 140 131-144 1307 184 168-190 16/17
19.00 3:05:23 9:44 +44 9:44 140 124-149 1362 182 178-188 20/7
20.00 3:15:15 9:53 +1:14 9:53 138 120-147 1363 182 176-190 16/20
20.53 3:19:44 4:29 +12 8:28 144 138-151 1219 185 180-190 8/8

Heart

133/151max
  • Show Beats/Mile

Elevation

Asc 0m, Range 79m, Flat prediction 2:48:19
Elevation Graph
Biggest Climbs (m) Min/mi
52 2.1% 12:03
23 2.4% 10:10
19 2.3% 8:53
19 1.3% 10:25
19 1.9% 10:32
15 1.9% 9:31
See your biggest climbs

Cadence

181 (202 max) Stride Length: 100cm Run: 97.6% Walk: 2.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:53 46.03% More
800m 4:01 8:05 49.60% More
1km 5:03 8:07 51.43% More
Mile 8:12 8:12 53.86% More
5k 26:18 8:28 58.68% More
5 miles 43:20 8:40 58.09% More
10k 54:41 8:48 57.63% More
10 miles 1:35:40 9:34 54.14% More
Half 2:10:56 10:00 51.94% More
20 miles 3:15:04 9:45 54.33% More

Predictions

Dist Time Per Mile WAVA
1M 7:24 7:24 59.67
5km 24:36 7:55 62.72
5M 40:44 8:09 61.80
10km 51:17 8:15 61.46
10M 1:24:55 8:30 60.99
Half 1:53:03 8:38 59.75
20M 2:57:02 8:51 59.87
Mara 3:55:43 9:00 59.44
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