Sun 29th Aug 2021 at 8:08am by shanksi
Run > Long Run
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Time
3:43:14
-
Miles 18.54
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Min/mi 12:02
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Pacing
72%
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WAVA
41.83
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Stride(cm)
82
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Cals
2370
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Cadence
163
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BPM
140
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%MHR
74.6
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B/mi 1680
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Asc(m)
1599
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Hillscore
48
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 12:56(12:56/m) 113/150bpm [1462b/mi] 110cal 4.64/6.05mph
2) 1m - 10:41(10:41/m) 142/153bpm [1517b/mi] 120cal 5.61/6.35mph
3) 1m - 11:24(11:24/m) 141/160bpm [1608b/mi] 126cal 5.26/6.43mph
4) 1m - 11:41(11:41/m) 144/162bpm [1682b/mi] 127cal 5.14/6.47mph
5) 1m - 12:09(12:09/m) 139/157bpm [1689b/mi] 122cal 4.94/6.68mph
6) 1m - 12:05(12:05/m) 142/154bpm [1715b/mi] 120cal 4.97/7.03mph
7) 1m - 12:58(12:58/m) 135/158bpm [1751b/mi] 116cal 4.63/6.85mph
8) 1m - 11:16(11:16/m) 146/155bpm [1644b/mi] 122cal 5.33/6.8mph
9) 1m - 9:31(9:31/m) 145/157bpm [1381b/mi] 99cal 6.3/7.01mph
10) 1m - 10:19(10:19/m) 145/153bpm [1496b/mi] 105cal 5.81/6.8mph
11) 1m - 11:39(11:39/m) 141/156bpm [1642b/mi] 107cal 5.15/6.91mph
12) 1m - 12:52(12:52/m) 145/158bpm [1865b/mi] 125cal 4.66/6.72mph
13) 1m - 11:58(11:58/m) 148/156bpm [1770b/mi] 126cal 5.02/6.35mph
14) 1m - 14:54(14:54/m) 141/154bpm [2102b/mi] 117cal 4.03/6.93mph
15) 1m - 10:35(10:35/m) 144/152bpm [1525b/mi] 99cal 5.67/6.3mph
16) 1m - 13:06(13:06/m) 143/154bpm [1873b/mi] 110cal 4.58/6.24mph
17) 1m - 12:37(12:37/m) 141/153bpm [1780b/mi] 103cal 4.75/6.14mph
18) 1m - 13:01(13:01/m) 139/149bpm [1809b/mi] 107cal 4.61/5.95mph
19) 1m - 14:16(14:16/m) 138/158bpm [1969b/mi] 106cal 4.2/6.78mph
20) 1m - 11:33(11:33/m) 151/165bpm [1745b/mi] 120cal 5.19/7.01mph
21) 0.74m - 8:01(10:46/m) 151/181bpm [1626b/mi] 83cal 5.57/6.72mph
===
1) 1m - 12:56(12:56/m) 113/150bpm [1462b/mi] 110cal 4.64/6.05mph
2) 1m - 10:41(10:41/m) 142/153bpm [1517b/mi] 120cal 5.61/6.35mph
3) 1m - 11:24(11:24/m) 141/160bpm [1608b/mi] 126cal 5.26/6.43mph
4) 1m - 11:41(11:41/m) 144/162bpm [1682b/mi] 127cal 5.14/6.47mph
5) 1m - 12:09(12:09/m) 139/157bpm [1689b/mi] 122cal 4.94/6.68mph
6) 1m - 12:05(12:05/m) 142/154bpm [1715b/mi] 120cal 4.97/7.03mph
7) 1m - 12:58(12:58/m) 135/158bpm [1751b/mi] 116cal 4.63/6.85mph
8) 1m - 11:16(11:16/m) 146/155bpm [1644b/mi] 122cal 5.33/6.8mph
9) 1m - 9:31(9:31/m) 145/157bpm [1381b/mi] 99cal 6.3/7.01mph
10) 1m - 10:19(10:19/m) 145/153bpm [1496b/mi] 105cal 5.81/6.8mph
11) 1m - 11:39(11:39/m) 141/156bpm [1642b/mi] 107cal 5.15/6.91mph
12) 1m - 12:52(12:52/m) 145/158bpm [1865b/mi] 125cal 4.66/6.72mph
13) 1m - 11:58(11:58/m) 148/156bpm [1770b/mi] 126cal 5.02/6.35mph
14) 1m - 14:54(14:54/m) 141/154bpm [2102b/mi] 117cal 4.03/6.93mph
15) 1m - 10:35(10:35/m) 144/152bpm [1525b/mi] 99cal 5.67/6.3mph
16) 1m - 13:06(13:06/m) 143/154bpm [1873b/mi] 110cal 4.58/6.24mph
17) 1m - 12:37(12:37/m) 141/153bpm [1780b/mi] 103cal 4.75/6.14mph
18) 1m - 13:01(13:01/m) 139/149bpm [1809b/mi] 107cal 4.61/5.95mph
19) 1m - 14:16(14:16/m) 138/158bpm [1969b/mi] 106cal 4.2/6.78mph
20) 1m - 11:33(11:33/m) 151/165bpm [1745b/mi] 120cal 5.19/7.01mph
21) 0.74m - 8:01(10:46/m) 151/181bpm [1626b/mi] 83cal 5.57/6.72mph
12:56 10:41 11:24 11:41 12:09 12:05 12:58 11:16 9:31 10:19 11:39 12:52 11:58 14:54 10:35 13:06 12:37 13:01 14:16 11:33 8:01
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 7:33 | 7:33 | 15:05 | 92 69-136 | 1388 | 142 110-190 | 568/417 |
1.00 | 12:56 | 5:23 | 10:46 | 142 134-150 | 1530 | 184 178-188 | 12/25 |
1.50 | 18:44 | 5:48 | 11:36 | 138 111-153 | 1600 | 168 98-188 | 64/43 |
2.00 | 23:38 | 4:54 | 9:48 | 146 134-153 | 1432 | 185 182-188 | 20/26 |
2.50 | 29:36 | 5:58 | 11:55 | 135 117-152 | 1609 | 163 106-188 | 26/31 |
3.00 | 35:02 | 5:27 | 10:54 | 147 127-159 | 1601 | 170 126-186 | 43/34 |
3.50 | 40:13 | 5:10 | 10:21 | 147 137-154 | 1521 | 177 124-186 | 28/30 |
4.00 | 46:44 | 6:31 | 13:02 | 141 120-161 | 1838 | 160 124-186 | 32/11 |
4.50 | 52:32 | 5:48 | 11:36 | 136 110-155 | 1578 | 161 118-192 | 19/16 |
5.00 | 58:53 | 6:21 | 12:42 | 140 127-153 | 1778 | 162 122-190 | 45/18 |
5.50 | 1:05:57 | 7:05 | 14:10 | 138 124-154 | 1954 | 146 108-190 | 36/12 |
6.00 | 1:10:58 | 5:00 | 10:00 | 145 138-152 | 1451 | 175 126-188 | 27/52 |
6.50 | 1:16:30 | 5:32 | 11:04 | 142 118-158 | 1571 | 169 122-192 | 23/18 |
7.00 | 1:23:55 | 7:26 | 14:52 | 131 116-154 | 1947 | 142 126-194 | 31/12 |
7.50 | 1:29:18 | 5:22 | 10:45 | 145 129-154 | 1558 | 175 134-194 | 32/18 |
8.00 | 1:35:11 | 5:54 | 11:47 | 145 118-155 | 1710 | 163 114-192 | 23/29 |
8.50 | 1:40:19 | 5:07 | 10:15 | 144 118-156 | 1476 | 180 126-192 | 12/57 |
9.00 | 1:44:43 | 4:24 | 8:48 | 148 142-153 | 1301 | 187 182-192 | 32/34 |
9.50 | 1:50:14 | 5:31 | 11:03 | 144 128-153 | 1590 | 166 126-192 | 24/76 |
10.00 | 1:55:02 | 4:48 | 9:36 | 145 142-148 | 1391 | 174 130-192 | 29/45 |
10.50 | 2:01:58 | 6:57 | 13:53 | 135 119-152 | 1875 | 153 110-190 | 12/42 |
11.00 | 2:06:40 | 4:42 | 9:24 | 151 139-156 | 1419 | 188 182-192 | 21/28 |
11.50 | 2:11:47 | 5:07 | 10:14 | 152 140-157 | 1554 | 180 102-192 | 28/23 |
12.00 | 2:19:33 | 7:45 | 15:30 | 140 115-153 | 2171 | 146 94-192 | 44/23 |
12.50 | 2:25:38 | 6:05 | 12:10 | 148 135-155 | 1801 | 165 124-194 | 51/33 |
13.00 | 2:31:30 | 5:52 | 11:45 | 148 137-156 | 1738 | 160 122-194 | 51/38 |
13.50 | 2:38:59 | 7:29 | 14:59 | 141 133-154 | 2112 | 139 100-192 | 36/30 |
14.00 | 2:46:24 | 7:25 | 14:50 | 141 128-152 | 2092 | 147 124-192 | 42/9 |
14.50 | 2:51:42 | 5:17 | 10:34 | 141 126-149 | 1491 | 175 116-192 | 38/32 |
15.00 | 2:56:59 | 5:18 | 10:36 | 146 136-152 | 1547 | 176 122-192 | 6/52 |
15.50 | 3:03:55 | 6:55 | 13:50 | 142 134-150 | 1965 | 150 122-186 | 31/29 |
16.00 | 3:10:06 | 6:11 | 12:22 | 144 136-153 | 1781 | 168 114-192 | 34/18 |
16.50 | 3:17:31 | 7:25 | 14:50 | 139 118-152 | 2062 | 155 100-192 | 22/20 |
17.00 | 3:22:43 | 5:12 | 10:25 | 144 137-152 | 1499 | 186 176-192 | 14/39 |
17.50 | 3:29:35 | 6:52 | 13:44 | 138 129-148 | 1895 | 156 126-192 | 16/38 |
18.00 | 3:35:44 | 6:09 | 12:18 | 142 130-148 | 1746 | 176 130-192 | 25/21 |
18.50 | 3:42:35 | 6:51 | 13:42 | 140 129-150 | 1918 | 159 126-192 | 26/34 |
18.54 | 3:43:14 | 39 | 14:35 | 137 136-138 | 1999 | 171 122-186 | 0/5 |
Heart
140/180max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 1599m,
Range 557m, Flat prediction 3:34:16
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
38 10.4% | 10:49 |
37 14.7% | 14:57 |
32 23.7% | 17:43 |
29 5.5% | 13:52 |
26 24.2% | 17:41 |
25 13.1% | 16:22 |
See your biggest climbs |
Cadence
163 (194 max)
Stride Length: 82cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 60.7 | 185 | 13.6 | 2:15:36 | 10:00 |
Walk | 39.0 | 128 | 5 | 1:26:58 | 17:27 |
Still | 0.3 | - | - | 40 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:44 | 7:44 | 55.08 |
5km | 28:33 | 9:11 | 50.77 |
5M | 49:22 | 9:52 | 47.79 |
10km | 1:03:24 | 10:12 | 46.47 |
10M | 1:49:40 | 10:58 | 44.40 |
Half | 2:29:39 | 11:25 | 42.71 |
20M | 4:03:36 | 12:11 | 41.58 |
Mara | 5:32:25 | 12:41 | 40.63 |
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