Sun 22nd Aug 2021 at 10:00am by rupert bear

Run > Long Run
  • Time
    2:14:45
  • Miles
    15.01
  • Min/mi
    8:59
  • Pacing
    84%
  • WAVA
    64.79
  • Stride(cm)
    99
  • Cals
    1494
  • Cadence
    182
  • BPM
    129
  • %MHR
    81.9
  • B/mi
    1162
  • Asc(m)
    473
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Canal & around club
Split Summary
===
1) 0.32m - 3:02(9:28/m) 103/117bpm [974b/mi] 26cal 6.34/6.76mph
2) 0.03m - 30(14:41/m) 110/111bpm [1616b/mi] 4cal 4.08/6.76mph
3) 0.46m - 4:01(8:43/m) 122/133bpm [1064b/mi] 44cal 6.88/7.28mph
4) 0.04m - 32(14:42/m) 119/127bpm [1749b/mi] 5cal 4.08/7.28mph
5) 0.75m - 6:28(8:39/m) 109/116bpm [944b/mi] 59cal 6.93/7.22mph
6) 0.05m - 44(16:03/m) 109/116bpm [1749b/mi] 5cal 3.74/6.99mph
7) 1m - 8:48(8:48/m) 117/125bpm [1029b/mi] 88cal 6.82/7.35mph
8) 0.01m - 3(8:28/m) 124/124bpm [1050b/mi] 7.09/7.16mph
9) 0.05m - 42(15:13/m) 119/124bpm [1810b/mi] 6cal 3.94/7.18mph
10) 1m - 8:20(8:20/m) 126/134bpm [1051b/mi] 94cal 7.19/7.62mph
11) 0m - 3(11:30/m) 131/131bpm [1506b/mi] 5.22/6.91mph
12) 0.05m - 46(15:39/m) 124/132bpm [1941b/mi] 8cal 3.83/6.97mph
13) 1m - 8:27(8:27/m) 129/136bpm [1091b/mi] 97cal 7.1/7.56mph
14) 1m - 8:31(8:31/m) 134/138bpm [1141b/mi] 102cal 7.05/7.28mph
15) 0.02m - 12(8:45/m) 138/138bpm [1208b/mi] 2cal 6.86/7.03mph
16) 0.04m - 38(15:20/m) 133/139bpm [2039b/mi] 7cal 3.91/7.06mph
17) 1m - 8:28(8:28/m) 133/137bpm [1126b/mi] 100cal 7.08/7.33mph
18) 1m - 8:40(8:40/m) 137/142bpm [1187b/mi] 106cal 6.93/7.26mph
19) 1m - 8:31(8:31/m) 139/144bpm [1185b/mi] 107cal 7.04/7.43mph
20) 0.2m - 1:39(8:25/m) 138/144bpm [1161b/mi] 20cal 7.13/7.01mph
21) 0.03m - 1:15(46:57/m) 120/134bpm [5634b/mi] 8cal 1.28/6.99mph
22) 1m - 8:38(8:38/m) 133/141bpm [1148b/mi] 95cal 6.95/7.12mph
23) 1m - 8:35(8:35/m) 140/143bpm [1201b/mi] 109cal 6.99/7.22mph

Met Jane Harwood and ran with her
24) 0.26m - 2:36(10:07/m) 134/138bpm [1356b/mi] 29cal 5.93/6.8mph

25) 0.72m - 6:23(8:52/m) 136/138bpm [1206b/mi] 74cal 6.76/7.06mph
26) 0.03m - 32(15:23/m) 133/137bpm [2046b/mi] 5cal 3.9/6.68mph
27) 0.96m - 8:39(9:02/m) 134/137bpm [1210b/mi] 95cal 6.64/6.89mph
28) 0.03m - 34(18:07/m) 130/135bpm [2355b/mi] 5cal 3.31/6.62mph
29) 0.28m - 2:31(9:02/m) 129/135bpm [1166b/mi] 23cal 6.64/6.89mph
30) 0.01m - 47(1:15:17/m) 125/134bpm [9411b/mi] 5cal 0.8/6.8mph
31) 1m - 9:01(9:01/m) 133/138bpm [1200b/mi] 95cal 6.65/6.99mph
32) 0.69m - 6:13(8:59/m) 136/139bpm [1222b/mi] 71cal 6.68/7.03mph
3:02 30 4:01 32 6:28 44 8:48 3 42 8:20 3 46 8:27 8:31 12 38 8:28 8:40 8:31 1:39 1:15 8:38 8:35 2:36 6:23 32 8:39 34 2:31 47 9:01 6:13

Pace

68% 29% 2% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:51 4:51 9:43 106 67-126 1029 176 118-184 15/15
1.00 9:25 4:33 9:07 117 99-131 1066 170 88-190 24/17
1.50 13:43 4:18 8:37 110 101-113 947 183 180-186 13/14
2.00 18:26 4:44 9:27 110 94-125 1040 173 112-186 13/12
2.50 22:50 4:24 8:48 120 116-125 1055 184 176-188 45/27
3.00 27:18 4:28 8:56 120 109-127 1072 177 120-192 15/36
3.50 31:45 4:27 +14 8:54 129 123-133 1148 183 132-192 21/21
4.00 36:19 4:33 9:07 125 113-133 1139 174 120-186 17/19
4.50 40:33 4:14 8:29 131 129-135 1111 183 176-186 20/15
5.00 44:50 4:17 8:33 133 130-135 1138 185 182-188 17/20
5.50 49:04 4:14 8:29 134 132-137 1136 185 176-188 16/21
6.00 53:34 4:30 8:59 132 123-138 1186 177 120-188 16/15
6.50 57:57 4:23 +10 8:46 134 129-136 1175 184 146-188 13/15
7.00 1:02:17 4:20 8:40 135 134-137 1171 185 182-188 11/19
7.50 1:06:44 4:27 8:54 137 134-139 1220 185 182-188 23/13
8.00 1:10:53 4:09 8:18 138 135-142 1145 185 182-188 32/25
8.50 1:15:07 4:14 8:28 139 137-141 1176 185 182-188 16/25
9.00 1:19:24 4:17 8:34 139 134-144 1190 185 182-188 28/25
9.50 1:24:46 5:23 10:45 128 107-139 1377 178 104-188 9/13
10.00 1:29:03 4:17 8:34 136 133-139 1165 185 184-188 19/16
10.50 1:33:19 4:15 8:30 139 137-142 1183 186 184-190 14/20
11.00 1:37:37 4:18 8:36 142 140-143 1221 186 184-190 13/9
11.50 1:42:16 4:40 9:19 134 131-140 1249 184 182-188 15/11
12.00 1:46:48 4:32 9:04 136 134-138 1234 185 184-188 12/19
12.50 1:51:29 4:41 9:21 133 125-137 1244 181 122-188 19/16
13.00 1:56:04 4:35 9:09 135 134-136 1236 185 184-190 23/24
13.50 2:01:26 5:23 10:45 128 113-135 1376 176 114-190 18/21
14.00 2:05:59 4:33 9:05 134 130-137 1218 186 180-190 28/24
14.50 2:10:33 4:34 9:08 134 134-136 1224 186 182-188 21/15
15.00 2:15:04 4:31 9:03 137 133-139 1239 187 180-192 32/32

Heart

129/144max
  • Show Beats/Mile

Elevation

Asc 473m, Range 37m, Flat prediction 2:14:52
Elevation Graph
Biggest Climbs (m) Min/mi
29 21.7% 8:58
21 9.7% 8:19
13 7.7% 9:33
12 3.2% 8:33
12 8.8% 9:14
11 3.1% 8:51
See your biggest climbs

Cadence

182 (192 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.7 184 14.7 2:09:22 8:47
Walk 3.6 120 0.3 4:52 18:02
Still 0.6 - - 52 -
Pause 0.0 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:45 47.89% More
800m 4:03 8:10 54.48% More
1km 5:09 8:17 56.03% More
Mile 8:21 8:21 58.77% More
5k 26:41 8:35 62.73% More
5 miles 43:02 8:36 63.72% More
10k 53:46 8:39 63.88% More
10 miles 1:28:11 8:49 64.61% More
Half 1:57:07 8:56 64.47% More

Predictions

Dist Time Per Mile WAVA
1M 7:26 7:26 66.02
5km 24:59 8:02 67.01
5M 41:34 8:19 65.98
10km 52:27 8:26 65.49
10M 1:27:15 8:44 65.29
Half 1:56:29 8:54 64.32
20M 3:03:11 9:10 64.82
Mara 4:04:34 9:20 64.73
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