Sun 11th Jul 2021 at 6:00am by njosmith
Run > Long Run
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- 0 👍
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Time
2:28:53
-
Miles 18.30
-
Min/mi 8:08
-
Pacing
69%
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WAVA
58.78
-
Stride(cm)
108
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Cals
1513
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Cadence
184
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BPM
140
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%MHR
80.4
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B/mi 1138
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Asc(m)
312
-
Hillscore
35
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:16(5:16/km) 120/129bpm [631b/km] 52cal 11.41/14.01kmph
2) 1km - 5:36(5:36/km) 128/153bpm [717b/km] 61cal 10.71/12.16kmph
3) 1km - 5:20(5:20/km) 127/134bpm [678b/km] 53cal 11.25/12.12kmph
4) 1km - 5:40(5:40/km) 138/144bpm [782b/km] 70cal 10.59/11.62kmph
5) 1km - 5:24(5:24/km) 128/148bpm [692b/km] 50cal 11.1/12.46kmph
6) 1km - 5:17(5:17/km) 130/147bpm [687b/km] 49cal 11.35/12.02kmph
7) 1km - 5:19(5:19/km) 141/149bpm [749b/km] 63cal 11.3/12.23kmph
8) 1km - 4:54(4:54/km) 124/132bpm [607b/km] 34cal 12.25/12.43kmph
9) 1km - 5:49(5:49/km) 129/139bpm [751b/km] 48cal 10.3/12.29kmph
10) 1km - 5:29(5:29/km) 133/138bpm [730b/km] 49cal 10.93/12.36kmph
11) 1km - 4:42(4:42/km) 141/151bpm [663b/km] 52cal 12.77/13.91kmph
12) 1km - 4:34(4:34/km) 149/153bpm [680b/km] 61cal 13.15/14.24kmph
13) 1km - 4:46(4:46/km) 148/151bpm [706b/km] 61cal 12.57/13.3kmph
14) 1km - 4:30(4:30/km) 146/150bpm [657b/km] 54cal 13.33/13.81kmph
15) 1km - 4:46(4:46/km) 146/151bpm [697b/km] 55cal 12.57/13.64kmph
16) 1km - 4:39(4:39/km) 148/151bpm [688b/km] 55cal 12.92/13.81kmph
17) 1km - 4:37(4:37/km) 148/150bpm [683b/km] 55cal 13/13.23kmph
18) 1km - 4:42(4:42/km) 148/151bpm [695b/km] 54cal 12.78/13.1kmph
19) 1km - 4:41(4:41/km) 148/151bpm [693b/km] 54cal 12.82/13.17kmph
20) 1km - 4:44(4:44/km) 149/154bpm [705b/km] 54cal 12.67/13.13kmph
21) 1km - 4:46(4:46/km) 143/153bpm [682b/km] 42cal 12.57/15.15kmph
22) 1km - 4:57(4:57/km) 147/154bpm [727b/km] 51cal 12.13/13.94kmph
23) 1km - 5:24(5:24/km) 139/147bpm [750b/km] 37cal 11.12/13.67kmph
24) 1km - 4:53(4:53/km) 142/152bpm [693b/km] 38cal 12.3/13.67kmph
25) 1km - 4:37(4:37/km) 147/151bpm [678b/km] 46cal 13.01/13.67kmph
26) 1km - 5:09(5:09/km) 148/154bpm [762b/km] 54cal 11.65/13.1kmph
27) 1km - 5:02(5:02/km) 143/151bpm [720b/km] 39cal 11.91/13.2kmph
28) 1km - 5:15(5:15/km) 148/153bpm [778b/km] 53cal 11.42/12.83kmph
29) 1km - 5:15(5:15/km) 146/153bpm [766b/km] 47cal 11.43/13.54kmph
30) 0.45km - 2:50(6:20/km) 145/167bpm [919b/km] 22cal 9.47/12.7kmph
===
1) 1km - 5:16(5:16/km) 120/129bpm [631b/km] 52cal 11.41/14.01kmph
2) 1km - 5:36(5:36/km) 128/153bpm [717b/km] 61cal 10.71/12.16kmph
3) 1km - 5:20(5:20/km) 127/134bpm [678b/km] 53cal 11.25/12.12kmph
4) 1km - 5:40(5:40/km) 138/144bpm [782b/km] 70cal 10.59/11.62kmph
5) 1km - 5:24(5:24/km) 128/148bpm [692b/km] 50cal 11.1/12.46kmph
6) 1km - 5:17(5:17/km) 130/147bpm [687b/km] 49cal 11.35/12.02kmph
7) 1km - 5:19(5:19/km) 141/149bpm [749b/km] 63cal 11.3/12.23kmph
8) 1km - 4:54(4:54/km) 124/132bpm [607b/km] 34cal 12.25/12.43kmph
9) 1km - 5:49(5:49/km) 129/139bpm [751b/km] 48cal 10.3/12.29kmph
10) 1km - 5:29(5:29/km) 133/138bpm [730b/km] 49cal 10.93/12.36kmph
11) 1km - 4:42(4:42/km) 141/151bpm [663b/km] 52cal 12.77/13.91kmph
12) 1km - 4:34(4:34/km) 149/153bpm [680b/km] 61cal 13.15/14.24kmph
13) 1km - 4:46(4:46/km) 148/151bpm [706b/km] 61cal 12.57/13.3kmph
14) 1km - 4:30(4:30/km) 146/150bpm [657b/km] 54cal 13.33/13.81kmph
15) 1km - 4:46(4:46/km) 146/151bpm [697b/km] 55cal 12.57/13.64kmph
16) 1km - 4:39(4:39/km) 148/151bpm [688b/km] 55cal 12.92/13.81kmph
17) 1km - 4:37(4:37/km) 148/150bpm [683b/km] 55cal 13/13.23kmph
18) 1km - 4:42(4:42/km) 148/151bpm [695b/km] 54cal 12.78/13.1kmph
19) 1km - 4:41(4:41/km) 148/151bpm [693b/km] 54cal 12.82/13.17kmph
20) 1km - 4:44(4:44/km) 149/154bpm [705b/km] 54cal 12.67/13.13kmph
21) 1km - 4:46(4:46/km) 143/153bpm [682b/km] 42cal 12.57/15.15kmph
22) 1km - 4:57(4:57/km) 147/154bpm [727b/km] 51cal 12.13/13.94kmph
23) 1km - 5:24(5:24/km) 139/147bpm [750b/km] 37cal 11.12/13.67kmph
24) 1km - 4:53(4:53/km) 142/152bpm [693b/km] 38cal 12.3/13.67kmph
25) 1km - 4:37(4:37/km) 147/151bpm [678b/km] 46cal 13.01/13.67kmph
26) 1km - 5:09(5:09/km) 148/154bpm [762b/km] 54cal 11.65/13.1kmph
27) 1km - 5:02(5:02/km) 143/151bpm [720b/km] 39cal 11.91/13.2kmph
28) 1km - 5:15(5:15/km) 148/153bpm [778b/km] 53cal 11.42/12.83kmph
29) 1km - 5:15(5:15/km) 146/153bpm [766b/km] 47cal 11.43/13.54kmph
30) 0.45km - 2:50(6:20/km) 145/167bpm [919b/km] 22cal 9.47/12.7kmph
5:16 5:36 5:20 5:40 5:24 5:17 5:19 4:54 5:49 5:29 4:42 4:34 4:46 4:30 4:46 4:39 4:37 4:42 4:41 4:44 4:46 4:57 5:24 4:53 4:37 5:09 5:02 5:15 5:15 2:50
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:15 | 4:15 | 8:30 | 116 68-129 | 986 | 181 116-186 | 1/49 |
1.00 | 8:31 | 4:16 | 8:32 | 131 119-153 | 1117 | 182 176-188 | 45/37 |
1.50 | 13:07 | 4:36 | 9:11 | 124 113-132 | 1139 | 178 116-186 | 29/44 |
2.00 | 17:22 | 4:15 | 8:30 | 129 125-134 | 1097 | 182 178-186 | 50/22 |
2.50 | 21:59 | 4:38 | 9:15 | 140 135-144 | 1295 | 182 178-184 | 35/12 |
3.00 | 26:23 | 4:24 | 8:48 | 129 119-146 | 1134 | 182 174-186 | 34/6 |
3.50 | 30:33 | 4:10 | 8:19 | 127 120-140 | 1057 | 181 166-186 | 2/43 |
4.00 | 35:01 | 4:28 | 8:56 | 142 131-148 | 1269 | 182 178-186 | 17/11 |
4.50 | 39:02 | 4:01 | 8:02 | 134 123-147 | 1076 | 183 180-186 | 41/11 |
5.00 | 42:58 | 3:56 | 7:53 | 124 121-130 | 977 | 182 180-184 | 5/51 |
5.50 | 47:58 | 5:01 +24 | 10:01 | 126 102-136 | 1262 | 181 166-184 | 44/34 |
6.00 | 52:35 | 4:36 | 9:12 | 133 125-138 | 1224 | 178 116-186 | 9/22 |
6.50 | 56:43 | 4:09 | 8:17 | 135 128-142 | 1119 | 183 174-186 | 20/23 |
7.00 | 1:00:20 | 3:37 | 7:13 | 146 136-150 | 1054 | 188 182-192 | 21/15 |
7.50 | 1:04:02 | 3:42 | 7:25 | 148 143-151 | 1097 | 187 182-190 | 51/27 |
8.00 | 1:07:56 | 3:54 | 7:48 | 148 145-151 | 1155 | 186 182-190 | 31/46 |
8.50 | 1:11:35 | 3:39 | 7:17 | 146 143-150 | 1064 | 188 182-190 | 32/23 |
9.00 | 1:15:21 | 3:46 | 7:33 | 147 140-151 | 1109 | 187 182-192 | 23/31 |
9.50 | 1:19:00 | 3:39 | 7:17 | 145 138-150 | 1057 | 188 184-192 | 18/38 |
10.00 | 1:22:53 | 3:53 | 7:46 | 148 146-150 | 1148 | 187 184-190 | 30/26 |
10.50 | 1:26:33 | 3:40 | 7:20 | 148 147-150 | 1086 | 189 186-192 | 45/39 |
11.00 | 1:30:23 | 3:50 | 7:39 | 148 145-151 | 1133 | 187 182-190 | 19/23 |
11.50 | 1:34:05 | 3:43 | 7:25 | 148 145-150 | 1098 | 188 184-190 | 16/20 |
12.00 | 1:37:50 | 3:45 | 7:30 | 149 145-154 | 1118 | 188 186-190 | 19/19 |
12.50 | 1:41:42 | 3:52 | 7:44 | 149 146-154 | 1152 | 187 184-190 | 26/24 |
13.00 | 1:47:56 | 6:14 +2:28 | 12:28 | 140 112-152 | 1746 | 188 116-194 | 18/20 |
13.50 | 1:51:49 | 3:52 | 7:45 | 147 144-152 | 1139 | 186 182-190 | 40/26 |
14.00 | 1:56:28 | 4:39 | 9:17 | 141 130-154 | 1310 | 170 106-192 | 29/28 |
14.50 | 2:00:21 | 3:53 | 7:46 | 140 135-146 | 1088 | 186 174-190 | 19/31 |
15.00 | 2:04:14 | 3:53 | 7:46 | 144 136-151 | 1118 | 187 180-192 | 26/33 |
15.50 | 2:07:57 | 3:43 | 7:26 | 147 139-151 | 1093 | 190 186-192 | 66/55 |
16.00 | 2:11:49 | 3:52 | 7:45 | 148 145-152 | 1146 | 188 180-192 | 17/32 |
16.50 | 2:16:38 | 4:49 +26 | 9:38 | 144 134-153 | 1388 | 180 124-190 | 38/29 |
17.00 | 2:20:39 | 4:01 | 8:02 | 146 138-153 | 1172 | 185 176-192 | 44/23 |
17.50 | 2:24:54 | 4:15 | 8:31 | 148 146-151 | 1260 | 183 180-188 | 27/27 |
18.00 | 2:29:10 | 4:16 | 8:32 | 146 138-153 | 1245 | 179 120-196 | 38/41 |
18.30 | 2:32:10 | 3:00 | 10:06 | 147 137-165 | 1484 | 171 120-188 | 18/11 |
Heart
140/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 312m,
Range 83m, Flat prediction 2:26:55
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
57 5.3% | 9:12 |
26 4.9% | 8:53 |
24 8.3% | 8:32 |
23 5.1% | 8:41 |
21 6.8% | 11:06 |
20 11.4% | 8:29 |
See your biggest climbs |
Cadence
184 (196 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.3 | 185 | 18.1 | 2:24:53 | 8:12 |
Walk | 2.5 | 122 | 0.2 | 3:56 | 16:40 |
Still | 0.0 | - | - | 3 | - |
Pause | 2.1 | - | - | 3:18 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:52 | 6:52 | 59.27 |
5km | 22:48 | 7:20 | 60.69 |
5M | 37:43 | 7:33 | 59.62 |
10km | 47:29 | 7:39 | 59.08 |
10M | 1:18:33 | 7:51 | 58.96 |
Half | 1:44:32 | 7:59 | 58.13 |
20M | 2:43:33 | 8:11 | 58.88 |
Mara | 3:37:39 | 8:18 | 58.99 |
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