Fri 30th Jul 2021 at 7:59am by JoeCarr28

Run > Long Run
  • Time
    3:06:02
  • Miles
    18.66
  • Min/mi
    9:58
  • Pacing
    69%
  • WAVA
    50.97
  • Stride(cm)
    89
  • Cals
    1798
  • Watts
    183
  • Cadence
    181
  • BPM
    147
  • %MHR
    80.6
  • B/mi
    1462
  • Hillscore
    37
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:48(5:48/km) 122/146bpm [708b/km] 33cal 178/W 10.35/11.61kmph
2) 1km - 7:19(7:19/km) 137/148bpm [1003b/km] 70cal 161/W 8.2/10.56kmph
3) 1km - 6:28(6:28/km) 144/156bpm [931b/km] 57cal 196/W 9.28/11.36kmph
4) 1km - 6:16(6:16/km) 147/156bpm [922b/km] 58cal 181/W 9.58/11.73kmph
5) 1km - 8:33(8:33/km) 140/156bpm [1197b/km] 82cal 182/W 7.02/12.29kmph
6) 1km - 6:17(6:17/km) 144/163bpm [905b/km] 54cal 194/W 9.55/12.46kmph
7) 1km - 7:11(7:11/km) 139/153bpm [998b/km] 65cal 172/W 8.35/11.61kmph
8) 1km - 5:31(5:31/km) 142/162bpm [784b/km] 53cal 189/W 10.88/11.69kmph
9) 1km - 6:59(6:59/km) 143/166bpm [999b/km] 66cal 173/W 8.59/11.96kmph
10) 1km - 5:19(5:19/km) 154/168bpm [818b/km] 52cal 181/W 11.29/12.81kmph
11) 1km - 6:06(6:06/km) 148/164bpm [902b/km] 58cal 187/W 9.84/11.47kmph
12) 1km - 7:12(7:12/km) 147/169bpm [1057b/km] 79cal 173/W 8.33/11.88kmph
13) 1km - 5:29(5:29/km) 148/159bpm [810b/km] 49cal 195/W 10.94/13.48kmph
14) 1km - 6:11(6:11/km) 157/169bpm [970b/km] 64cal 200/W 9.7/11.47kmph
15) 1km - 6:03(6:03/km) 155/168bpm [937b/km] 63cal 197/W 9.92/12.46kmph
16) 1km - 5:44(5:44/km) 150/164bpm [860b/km] 62cal 185/W 10.47/11.96kmph
17) 1km - 5:37(5:37/km) 150/164bpm [842b/km] 60cal 191/W 10.68/11.88kmph
18) 1km - 6:43(6:43/km) 137/148bpm [921b/km] 51cal 164/W 8.93/12.16kmph
19) 1km - 5:40(5:40/km) 149/154bpm [844b/km] 59cal 187/W 10.59/11.08kmph
20) 1km - 5:44(5:44/km) 151/156bpm [865b/km] 61cal 190/W 10.47/11.65kmph
21) 1km - 5:31(5:31/km) 152/159bpm [838b/km] 51cal 188/W 10.88/10.98kmph
22) 1km - 5:50(5:50/km) 154/165bpm [899b/km] 63cal 191/W 10.29/11.84kmph
23) 1km - 6:29(6:29/km) 150/161bpm [973b/km] 70cal 182/W 9.26/11.84kmph
24) 1km - 6:03(6:03/km) 152/159bpm [919b/km] 61cal 183/W 9.92/12.04kmph
25) 1km - 7:10(7:10/km) 147/159bpm [1053b/km] 68cal 175/W 8.37/11.32kmph
26) 1km - 5:33(5:33/km) 152/156bpm [843b/km] 51cal 186/W 10.81/11.96kmph
27) 1km - 5:59(5:59/km) 151/163bpm [903b/km] 60cal 184/W 10.03/10.98kmph
28) 1km - 5:15(5:15/km) 151/156bpm [794b/km] 61cal 189/W 11.43/11.88kmph
29) 1km - 5:51(5:51/km) 150/161bpm [879b/km] 50cal 181/W 10.26/11.61kmph
30) 1km - 5:57(5:57/km) 146/157bpm [869b/km] 57cal 182/W 10.08/11.69kmph
31) 0.03km - 15(7:28/km) 155/156bpm [1156b/km] 10cal 189/W 8.04/8.24kmph
5:48 7:19 6:28 6:16 8:33 6:17 7:11 5:31 6:59 5:19 6:06 7:12 5:29 6:11 6:03 5:44 5:37 6:43 5:40 5:44 5:31 5:50 6:29 6:03 7:10 5:33 5:59 5:15 5:51 5:57 15

Pace

11% 24% 61% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 4:41 4:41 9:22 117 72-141 1095 181 178-186 176 156-208 98/26
1.00 9:22 4:41 9:22 142 134-148 1330 183 174-186 181 163-198 2/4
1.50 15:53 6:31 13:03 140 122-156 1826 165 40-188 171 1-234 24/1
2.00 20:58 5:05 10:10 143 131-156 1453 179 86-184 182 1-232 27/14
2.50 26:00 5:02 10:04 147 139-154 1480 182 174-190 184 118-227 16/11
3.00 32:22 6:22 12:44 141 118-153 1795 181 90-196 183 1-221 11/8
3.50 37:57 5:35 11:10 138 113-156 1540 181 58-196 193 1-216 17/4
4.00 43:01 5:05 10:09 148 138-163 1503 182 80-190 179 1-228 15/8
4.50 49:11 6:10 12:19 136 118-145 1676 173 62-188 170 1-219 5/21
5.00 53:42 4:31 9:02 146 134-166 1319 185 182-190 194 181-220 12/8
5.50 59:34 5:52 11:43 142 124-161 1665 172 64-194 170 1-218 13/4
6.00 1:03:39 4:05 8:11 151 140-168 1235 180 136-190 174 99-207 6/8
6.50 1:08:21 4:42 9:24 147 136-166 1382 184 176-190 182 163-205 2/53
7.00 1:13:37 5:16 10:32 157 145-169 1652 182 174-188 197 157-240 6/4
7.50 1:19:24 5:47 11:35 143 125-167 1656 179 84-192 167 1-238 44/1
8.00 1:23:47 4:22 8:45 148 134-159 1294 182 174-188 196 153-251 13/37
8.50 1:28:43 4:56 9:52 157 140-169 1548 184 178-188 200 156-227 11/31
9.00 1:33:13 4:31 9:02 153 140-162 1381 184 180-186 195 169-232 34/2
9.50 1:38:23 5:09 10:19 156 136-168 1609 183 178-186 194 171-225 24/13
10.00 1:43:02 4:39 9:18 149 141-159 1387 183 124-186 183 165-210 26/11
10.50 1:47:30 4:28 8:56 151 141-164 1348 184 180-186 191 161-225 9/12
11.00 1:53:06 5:36 11:12 135 118-149 1513 160 126-192 161 90-228 14/6
11.50 1:57:37 4:31 9:02 147 143-154 1329 185 180-192 183 173-205 7/11
12.00 2:02:10 4:33 9:06 150 143-156 1366 185 180-190 190 173-208 5/6
12.50 2:06:45 4:35 9:10 151 140-155 1384 184 88-186 189 1-222 6/4
13.00 2:11:13 4:28 8:56 152 143-157 1357 184 180-188 187 164-209 4/5
13.50 2:16:01 4:48 9:36 155 146-165 1487 182 174-186 190 112-223 12/7
14.00 2:21:12 5:11 10:22 148 141-159 1535 181 90-192 179 1-220 3/15
14.50 2:26:10 4:58 9:56 154 146-161 1530 183 60-188 186 1-218 13/1
15.00 2:31:01 4:51 9:41 152 139-159 1472 179 68-192 183 1-216 2/7
15.50 2:36:52 5:51 11:42 145 124-156 1697 182 58-190 174 1-209 5/4
16.00 2:41:20 4:28 8:57 151 145-156 1350 185 176-196 188 160-208 7/4
16.50 2:45:58 4:37 9:15 149 140-156 1378 183 176-190 178 157-208 1/15
17.00 2:50:37 4:39 9:18 154 141-163 1433 184 178-192 192 159-218 14/3
17.50 2:54:59 4:22 8:43 152 144-161 1326 185 178-190 192 166-227 6/18
18.00 2:59:39 4:41 9:21 148 137-160 1385 181 174-194 175 134-215 15/29
18.50 3:04:09 4:29 8:59 143 135-155 1284 182 172-190 179 155-229 9/34
18.66 3:06:02 1:53 11:44 152 148-157 1782 181 174-188 190 168-206 14/0

Heart

147/169max
  • Show Beats/Mile

Elevation

Asc 0m, Range 150m, Flat prediction 2:56:20
Elevation Graph
Biggest Climbs (m) Min/mi
51 5.2% 10:18
49 3.9% 9:48
47 5.1% 11:46
32 4.8% 10:24
27 3.0% 12:44
22 5.0% 11:09
See your biggest climbs

Power

183W (251 max)
Power Graph
Power Bands

Cadence

181 (196 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.9 183 18.2 2:50:57 9:24
Walk 4.1 124 0.5 7:40 16:40
Still 4.0 - - 7:24 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:42 43.12% More
800m 4:01 8:05 48.29% More
1km 5:11 8:21 48.74% More
Mile 8:43 8:43 49.21% More
5k 28:22 9:08 51.50% More
5 miles 47:04 9:25 50.55% More
10k 58:24 9:24 50.87% More
10 miles 1:35:22 9:32 51.50% More
Half 2:05:36 9:35 51.73% More

Predictions

Dist Time Per Mile WAVA
1M 8:22 8:22 51.31
5km 27:49 8:57 52.52
5M 46:04 9:13 51.64
10km 58:00 9:20 51.22
10M 1:36:02 9:36 51.14
Half 2:07:52 9:46 50.43
20M 3:20:13 10:01 51.03
Mara 4:26:35 10:10 51.11
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