Wed 18th Aug 2021 at 7:09am by rupert bear

Run > Medium Long Run
  • Time
    1:16:55
  • Miles
    8.02
  • Min/mi
    9:35
  • Pacing
    88%
  • WAVA
    58.62
  • Stride(cm)
    95
  • Cals
    1148
  • Cadence
    177
  • BPM
    185
  • %MHR
    117.2
  • B/mi
    1775
  • Asc(m)
    384
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Penarth - around Cardiff Bay
Split Summary
===
1) 0.29m - 2:59(10:11/m) 131/159bpm [1333b/mi] 33cal 5.89/6.51mph
2) 0.04m - 29(12:13/m) 162/164bpm [1978b/mi] 7cal 4.91/6.53mph
3) 0.28m - 2:35(9:08/m) 164/179bpm [1497b/mi] 39cal 6.57/7.78mph
4) 0.03m - 29(16:46/m) 177/181bpm [2968b/mi] 7cal 3.58/5.74mph
5) 0.59m - 5:30(9:17/m) 180/192bpm [1672b/mi] 84cal 6.46/6.72mph
6) 0.04m - 31(13:47/m) 186/191bpm [2564b/mi] 7cal 4.35/6.01mph
7) 1m - 9:02(9:02/m) 194/204bpm [1752b/mi] 138cal 6.65/7.76mph
8) 0m - 3(10:39/m) 194/194bpm [2068b/mi] 5.63/6.64mph
9) 0.06m - 54(16:20/m) 183/193bpm [2988b/mi] 13cal 3.68/6.64mph
10) 1m - 9:04(9:04/m) 192/203bpm [1742b/mi] 138cal 6.61/6.85mph
11) 0.01m - 4(11:54/m) 196/196bpm [2332b/mi] 5.04/6.45mph
12) 0.08m - 1:16(14:56/m) 178/196bpm [2658b/mi] 19cal 4.02/6.39mph
13) 1m - 10:10(10:10/m) 191/202bpm [1941b/mi] 155cal 5.9/6.91mph
14) 0.01m - 4(11:27/m) 196/196bpm [2243b/mi] 5.24/6.05mph
15) 0.03m - 36(18:09/m) 188/196bpm [3413b/mi] 8cal 3.3/5.66mph
16) 1m - 9:06(9:06/m) 193/209bpm [1756b/mi] 139cal 6.59/7.26mph
17) 1m - 9:07(9:07/m) 201/215bpm [1834b/mi] 139cal 6.58/6.82mph
18) 0.01m - 5(11:31/m) 200/200bpm [2303b/mi] 1cal 5.21/6.66mph
19) 0.04m - 42(15:51/m) 191/200bpm [3028b/mi] 10cal 3.78/6.59mph
20) 1m - 9:15(9:15/m) 194/205bpm [1793b/mi] 142cal 6.49/7.1mph
21) 0.5m - 4:55(9:49/m) 182/207bpm [1787b/mi] 69cal 6.11/6.39mph
2:59 29 2:35 29 5:30 31 9:02 3 54 9:04 4 1:16 10:10 4 36 9:06 9:07 5 42 9:15 4:55

Pace

94% 5% 1% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:33 2:33 10:14 124 66-152 1269 175 172-178 3/21
0.50 4:50 2:17 9:08 157 151-165 1433 166 118-180 6/17
0.75 7:32 2:42 10:47 173 163-181 1864 167 112-182 22/0
1.00 9:53 2:21 9:23 179 173-183 1680 180 176-186 8/22
1.25 12:14 2:21 9:24 186 182-192 1748 178 120-182 16/16
1.50 14:31 2:17 9:07 182 172-197 1659 172 122-186 21/15
1.75 16:49 2:18 9:14 198 195-202 1827 183 180-186 15/17
2.00 19:07 2:18 9:13 196 191-201 1807 183 182-186 15/15
2.25 21:23 2:15 9:01 198 193-203 1786 183 182-184 9/16
2.50 24:04 2:41 10:44 181 165-195 1944 164 120-186 8/9
2.75 26:15 2:12 8:47 197 189-203 1730 184 182-186 11/7
3.00 28:33 2:18 9:11 195 191-197 1791 183 182-184 10/6
3.25 30:48 2:15 9:00 195 190-198 1754 183 180-186 16/5
3.50 33:47 2:59 11:55 178 152-198 2121 152 118-186 10/1
3.75 36:03 2:16 9:05 195 182-202 1770 182 180-184 8/7
4.00 38:31 2:29 9:54 191 183-198 1891 181 176-186 15/27
4.25 41:16 2:44 10:57 191 185-195 2091 181 174-184 13/8
4.50 44:06 2:50 11:20 188 169-199 2131 161 116-186 21/24
4.75 46:20 2:15 8:58 189 174-204 1696 182 180-186 29/22
5.00 48:44 2:24 +3 9:34 192 182-202 1837 183 180-184 13/12
5.25 50:58 2:15 8:58 200 190-209 1794 184 180-188 15/13
5.50 53:16 2:17 9:10 194 191-196 1778 183 180-184 13/19
5.75 55:31 2:15 8:59 198 194-201 1780 184 182-186 10/21
6.00 57:48 2:17 9:08 197 191-208 1800 184 178-186 10/17
6.25 1:00:06 2:18 9:14 207 194-214 1910 184 182-188 10/9
6.50 1:02:36 2:30 9:59 200 185-209 1996 171 120-188 10/11
6.75 1:04:54 2:18 9:13 190 173-205 1750 180 120-244 12/10
7.00 1:07:07 2:13 8:52 196 189-201 1737 184 178-188 10/16
7.25 1:09:33 2:26 9:43 192 182-199 1865 185 180-188 15/8
7.50 1:12:00 2:28 +5 9:51 196 191-202 1930 183 176-188 17/17
7.75 1:14:27 2:26 9:46 204 202-207 1991 183 182-186 18/9
8.00 1:16:56 2:29 9:57 164 133-206 1633 183 180-186 17/6
8.01 1:17:04 8 8:55 132 132-132 1178 184 184-184 1/0

Heart

185/214max
  • Show Beats/Mile

Elevation

Asc 384m, Range 49m, Flat prediction 1:16:51
Elevation Graph
Biggest Climbs (m) Min/mi
26 9.8% 8:27
26 6.6% 9:57
21 15.5% 10:17
21 18.9% 11:33
17 7.7% 10:19
16 15.5% 9:44
See your biggest climbs

Cadence

177 (244 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.8 181 7.7 1:12:18 9:23
Walk 6.1 121 0.3 4:43 15:41
Pause 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:32 43.50% More
800m 4:22 8:48 50.53% More
1km 5:32 8:55 52.05% More
Mile 8:58 8:58 54.76% More
5k 28:54 9:18 57.93% More
5 miles 47:43 9:33 57.47% More
10k 59:11 9:31 58.04% More

Predictions

Dist Time Per Mile WAVA
1M 8:17 8:17 59.25
5km 27:53 8:58 60.04
5M 46:24 9:17 59.11
10km 58:32 9:25 58.68
10M 1:37:24 9:44 58.49
Half 2:10:02 9:56 57.62
20M 3:24:29 10:13 58.06
Mara 4:32:59 10:25 58.00
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