Sun 25th Jul 2021 at 6:49am by njosmith

Run > Long Run
  • Time
    2:53:30
  • Miles
    20.10
  • Min/mi
    8:38
  • Pacing
    87%
  • WAVA
    55.80
  • Stride(cm)
    103
  • Cals
    1449
  • Cadence
    181
  • BPM
    136
  • %MHR
    78.1
  • B/mi
    1173
  • Asc(m)
    875
  • Hillscore
    43
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:23(5:23/km) 125/136bpm [673b/km] 56cal 11.14/11.42kmph
2) 1km - 5:09(5:09/km) 137/153bpm [706b/km] 62cal 11.65/11.99kmph
3) 1km - 5:07(5:07/km) 135/153bpm [691b/km] 57cal 11.72/12.16kmph
4) 1km - 5:10(5:10/km) 137/143bpm [707b/km] 58cal 11.63/12.26kmph
5) 1km - 5:04(5:04/km) 137/147bpm [693b/km] 54cal 11.85/11.96kmph
6) 1km - 5:03(5:03/km) 138/146bpm [696b/km] 54cal 11.89/12.39kmph
7) 1km - 5:21(5:21/km) 137/144bpm [733b/km] 54cal 11.21/13kmph
8) 1km - 5:24(5:24/km) 139/147bpm [751b/km] 55cal 11.11/11.69kmph
9) 1km - 5:19(5:19/km) 137/147bpm [728b/km] 49cal 11.29/11.96kmph
10) 1km - 5:20(5:20/km) 136/149bpm [725b/km] 47cal 11.25/11.86kmph
11) 1km - 5:16(5:16/km) 137/146bpm [722b/km] 46cal 11.38/12.36kmph
12) 1km - 5:14(5:14/km) 136/148bpm [711b/km] 42cal 11.47/12.46kmph
13) 1km - 5:07(5:07/km) 134/147bpm [686b/km] 38cal 11.72/12.8kmph
14) 1km - 5:12(5:12/km) 135/140bpm [702b/km] 39cal 11.54/12.66kmph
15) 1km - 5:09(5:09/km) 136/142bpm [700b/km] 40cal 11.66/12.12kmph
16) 1km - 5:00(5:00/km) 134/140bpm [670b/km] 35cal 12.01/12.19kmph
17) 1km - 5:15(5:15/km) 135/142bpm [709b/km] 39cal 11.42/12.46kmph
18) 1km - 5:17(5:17/km) 135/142bpm [713b/km] 38cal 11.37/11.99kmph
19) 1km - 4:59(4:59/km) 136/140bpm [677b/km] 37cal 12.05/12.46kmph
20) 1km - 5:06(5:06/km) 137/140bpm [699b/km] 39cal 11.75/12.5kmph
21) 1km - 5:32(5:32/km) 133/139bpm [736b/km] 36cal 10.84/12.19kmph
22) 1km - 5:48(5:48/km) 131/138bpm [760b/km] 34cal 10.34/12.63kmph
23) 1km - 5:01(5:01/km) 135/140bpm [678b/km] 35cal 11.96/12.19kmph
24) 1km - 5:23(5:23/km) 138/146bpm [744b/km] 43cal 11.13/11.96kmph
25) 1km - 5:38(5:38/km) 134/141bpm [755b/km] 37cal 10.65/12.12kmph
26) 1km - 5:42(5:42/km) 137/143bpm [780b/km] 43cal 10.54/12.53kmph
27) 1km - 5:36(5:36/km) 139/155bpm [779b/km] 47cal 10.7/12.77kmph
28) 1km - 6:07(6:07/km) 137/145bpm [838b/km] 48cal 9.81/12.16kmph
29) 1km - 5:24(5:24/km) 138/147bpm [746b/km] 41cal 11.11/11.96kmph
30) 1km - 5:30(5:30/km) 139/146bpm [764b/km] 43cal 10.92/13.44kmph
31) 1km - 5:53(5:53/km) 140/147bpm [823b/km] 47cal 10.21/11.49kmph
32) 1km - 6:11(6:11/km) 136/148bpm [841b/km] 42cal 9.7/11.96kmph
33) 0.35km - 1:50(5:16/km) 139/143bpm [732b/km] 14cal 11.4/11.49kmph
5:23 5:09 5:07 5:10 5:04 5:03 5:21 5:24 5:19 5:20 5:16 5:14 5:07 5:12 5:09 5:00 5:15 5:17 4:59 5:06 5:32 5:48 5:01 5:23 5:38 5:42 5:36 6:07 5:24 5:30 5:53 6:11 1:50

Pace

6% 9% 26% 57% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:32 8:32 8:32 126 90-146 1076 182 172-186 30/36
2.00 16:46 8:14 8:14 138 123-153 1136 184 180-188 66/54
3.00 24:59 8:13 8:13 137 130-147 1126 184 180-188 61/48
4.00 33:17 8:17 8:17 139 135-146 1152 183 176-186 49/54
5.00 41:53 8:37 8:37 137 128-147 1179 181 168-188 70/51
6.00 50:29 8:36 8:36 138 126-148 1186 180 172-184 67/80
7.00 59:02 8:33 8:33 136 130-147 1163 182 172-188 77/51
8.00 1:07:20 8:18 8:18 135 126-147 1120 182 172-188 56/85
9.00 1:15:35 8:15 8:15 136 129-141 1122 183 164-188 53/51
10.00 1:23:45 8:10 8:10 135 128-142 1102 184 178-188 58/66
11.00 1:32:19 8:34 8:34 135 124-142 1157 183 170-188 55/64
12.00 1:40:27 8:07 8:07 137 132-141 1113 184 176-192 49/58
13.00 1:49:01 8:34 8:34 134 117-140 1149 179 122-188 50/46
14.00 1:57:54 8:53 8:53 132 117-138 1173 179 118-194 39/54
15.00 2:06:30 8:36 8:36 138 132-146 1187 183 172-188 59/36
16.00 2:15:41 9:11 9:11 134 123-141 1231 180 116-188 43/67
17.00 2:24:22 8:41 8:41 141 130-155 1225 183 116-190 68/63
18.00 2:33:55 9:33 9:33 137 119-146 1309 177 120-188 60/57
19.00 2:43:04 9:09 9:09 139 125-146 1272 180 116-196 64/48
20.00 2:52:37 9:33 9:33 138 125-148 1318 176 116-188 77/49
20.10 2:53:30 53 8:48 138 135-139 1215 183 180-186 3/15

Heart

136/155max
  • Show Beats/Mile

Elevation

Asc 875m, Range 83m, Flat prediction 2:51:08
Elevation Graph
Biggest Climbs (m) Min/mi
31 8.2% 12:29
25 6.0% 9:13
23 8.5% 9:26
21 12.3% 8:19
19 6.6% 9:20
18 12.0% 8:35
See your biggest climbs

Cadence

181 (196 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.6 183 19.8 2:47:38 8:29
Walk 3.2 124 0.3 5:37 17:27
Still 0.1 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:40 41.25% More
800m 3:57 7:56 46.16% More
1km 4:57 7:59 48.01% More
Mile 8:03 8:03 50.51% More
5k 25:26 8:11 54.41% More
5 miles 41:16 8:15 54.50% More
10k 51:28 8:17 54.51% More
10 miles 1:23:31 8:21 55.45% More
Half 1:49:52 8:23 55.74% More
20 miles 2:52:36 8:38 55.79% More

Predictions

Dist Time Per Mile WAVA
1M 7:15 7:15 56.14
5km 24:04 7:45 57.50
5M 39:48 7:58 56.50
10km 50:06 8:04 55.99
10M 1:22:53 8:17 55.88
Half 1:50:18 8:25 55.10
20M 2:52:35 8:38 55.80
Mara 3:49:40 8:46 55.91
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