Sat 28th Aug 2021 at 7:57am by Cheeky Chappy

Run > Long Run

  • Time
    2:45:34
  • Miles
    20.60
  • Min/mi
    8:02
  • Pacing
    39%
  • WAVA
    65.41
  • Stride(cm)
    115
  • Cals
    2293
  • Cadence
    174
  • BPM
    152
  • %MHR
    92.7
  • B/mi
    1222
  • Asc(m)
    176
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Seven Hills 20 - LSR with Peter and Rich (retro route)

Split Summary
===
1) 1m - 8:21(8:21/m) 122/132bpm [1019b/mi] 100cal 7.18/7.87mph
2) 1m - 8:10(8:10/m) 133/146bpm [1086b/mi] 112cal 7.35/8.58mph
3) 1m - 8:12(8:12/m) 143/149bpm [1174b/mi] 124cal 7.31/8.68mph
4) 1m - 7:58(7:58/m) 149/158bpm [1186b/mi] 125cal 7.54/8.33mph
5) 1m - 8:02(8:02/m) 153/160bpm [1228b/mi] 130cal 7.47/8.79mph
6) 1m - 8:20(8:20/m) 154/162bpm [1284b/mi] 135cal 7.2/8.35mph
7) 1m - 8:01(8:01/m) 159/164bpm [1276b/mi] 135cal 7.48/8.47mph
8) 1m - 8:11(8:11/m) 157/165bpm [1284b/mi] 134cal 7.33/8.08mph
9) 1m - 8:04(8:04/m) 162/174bpm [1306b/mi] 138cal 7.44/8.31mph
10) 1m - 8:19(8:19/m) 165/175bpm [1373b/mi] 145cal 7.21/8.35mph
11) 1m - 7:56(7:56/m) 157/165bpm [1246b/mi] 122cal 7.56/8.47mph
12) 1m - 8:03(8:03/m) 155/162bpm [1247b/mi] 116cal 7.46/8.27mph
13) 1m - 7:51(7:51/m) 160/179bpm [1256b/mi] 123cal 7.64/8.45mph
14) 1m - 8:10(8:10/m) 176/187bpm [1438b/mi] 159cal 7.34/8.14mph
15) 1m - 8:02(8:02/m) 162/174bpm [1300b/mi] 122cal 7.48/8.66mph
16) 1m - 8:08(8:08/m) 152/168bpm [1237b/mi] 88cal 7.37/9.46mph
17) 1m - 7:41(7:41/m) 151/170bpm [1161b/mi] 72cal 7.81/8.81mph
18) 1m - 8:06(8:06/m) 144/152bpm [1166b/mi] 42cal 7.41/8.1mph
19) 1m - 7:55(7:55/m) 146/153bpm [1156b/mi] 51cal 7.58/8.54mph
20) 1m - 7:38(7:38/m) 148/159bpm [1129b/mi] 75cal 7.86/9.08mph
21) 0.6m - 4:26(7:24/m) 150/159bpm [1111b/mi] 45cal 8.1/9.29mph
8:21 8:10 8:12 7:58 8:02 8:20 8:01 8:11 8:04 8:19 7:56 8:03 7:51 8:10 8:02 8:08 7:41 8:06 7:55 7:38 4:26

Pace

19% 81%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:21 8:21 8:21 121 78-131 1011 178 168-182 18/14
2.00 19:45 11:23 +3:14 11:23 133 91-146 1514 174 106-180 17/15
3.00 27:57 8:13 8:13 143 135-148 1174 174 158-180 16/17
4.00 35:55 7:58 7:58 149 141-158 1186 173 170-178 12/12
5.00 44:33 8:38 +37 8:38 153 142-159 1321 172 96-178 11/18
6.00 53:52 9:19 +59 9:19 154 138-161 1436 173 160-178 15/19
7.00 1:01:56 8:04 +3 8:04 159 153-164 1283 174 166-178 20/22
8.00 1:10:07 8:11 8:11 157 149-164 1285 173 160-176 23/12
9.00 1:18:10 8:03 8:03 163 153-173 1312 173 166-180 22/16
10.00 1:26:30 8:19 8:19 165 156-175 1373 175 170-180 34/18
11.00 1:36:51 10:21 +2:26 10:21 156 107-164 1615 174 164-180 14/29
12.00 1:45:04 8:13 +9 8:13 155 149-161 1273 173 110-178 14/22
13.00 1:52:55 7:51 7:51 160 151-179 1257 174 164-180 12/24
14.00 2:01:38 8:43 +32 8:43 176 162-186 1533 173 98-178 17/13
15.00 2:09:51 8:13 +11 8:13 161 138-174 1323 175 108-182 27/11
16.00 2:18:28 8:37 +29 8:37 152 134-168 1310 175 118-188 23/17
17.00 2:26:09 7:41 7:41 152 137-170 1169 175 170-178 23/31
18.00 2:34:14 8:05 8:05 144 138-152 1163 175 170-178 21/19
19.00 2:42:10 7:56 7:56 146 139-153 1159 174 162-178 16/18
20.00 2:54:24 12:14 +4:36 12:14 146 96-159 1785 174 154-184 15/18
20.60 2:59:26 5:02 +36 8:24 150 146-158 1260 176 172-180 6/12

Heart

152/186max
  • Show Beats/Mile

Elevation

Asc 176m, Range 47m, Flat prediction 2:43:39
Elevation Graph
Biggest Climbs (m) Min/mi
17 2.2% 8:27
17 3.8% 8:37
14 1.4% 8:28
13 3.9% 8:30
13 1.2% 8:13
12 1.8% 9:29
See your biggest climbs

Cadence

174 (188 max) Stride Length: 115cm Run: 99.6% Walk: 0.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:14 46.89% More
800m 3:39 7:21 54.37% More
1km 4:35 7:22 56.53% More
Mile 7:27 7:27 58.98% More
5k 24:32 7:54 60.99% More
5 miles 40:31 8:06 60.22% More
10k 50:52 8:11 59.92% More
10 miles 1:23:57 8:24 60.05% More
Half 1:49:09 8:20 61.13% More
20 miles 2:53:49 8:41 60.36% More

Predictions

Dist Time Per Mile WAVA
1M 6:30 6:30 67.63
5km 21:52 7:02 68.44
5M 36:24 7:17 67.02
10km 45:55 7:23 66.38
10M 1:16:24 7:38 65.99
Half 1:42:00 7:47 64.91
20M 2:40:25 8:01 65.40
Mara 3:34:09 8:10 65.33
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