Sat 4th Sep 2021 at 8:50am by paulcook

Run > Long Run

  • Time
    2:44:50
  • Miles
    15.70
  • Min/mi
    10:30
  • Pacing
    65%
  • WAVA
    44.67
  • Stride(cm)
    101
  • Cals
    1960
  • Cadence
    152
  • Asc(m)
    17
  • Hillscore
    85
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0m - 11:55(0/m)
2) 0m - 13:20(0/m)
3) 0m - 8:52(0/m)
4) 0m - 9:57(0/m)
5) 0m - 11:44(0/m)
6) 0m - 9:20(0/m)
7) 0m - 10:05(0/m)
8) 0m - 8:59(0/m)
9) 0m - 9:01(0/m)
10) 0m - 8:44(0/m)
11) 0m - 8:09(0/m)
12) 0m - 10:34(0/m)
13) 0m - 11:27(0/m)
14) 0m - 15:14(0/m)
15) 0m - 9:23(0/m)
16) 0m - 8:05(0/m)
11:55 13:20 8:52 9:57 11:44 9:20 10:05 8:59 9:01 8:44 8:09 10:34 11:27 15:14 9:23 8:05

Pace

53% 41% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:50 4:50 9:41 155 60-178 18/21
1.00 11:55 7:04 14:08 129 82-174 80/2
1.50 20:44 8:49 17:38 119 72-180 89/0
2.00 25:15 4:31 9:02 163 150-180 75/2
2.50 29:46 4:31 9:02 162 152-176 39/9
3.00 34:06 4:20 8:40 163 86-196 27/27
3.50 38:19 4:13 8:27 168 140-194 4/64
4.00 44:04 5:45 11:29 165 84-208 3/135
4.50 49:27 5:23 10:46 155 76-178 30/45
5.00 55:47 6:20 12:40 140 76-184 45/18
5.50 1:00:30 4:43 9:26 162 148-176 69/1
6.00 1:05:08 4:38 9:16 163 150-180 50/5
6.50 1:10:01 4:53 9:46 163 50-220 27/39
7.00 1:15:12 5:11 10:22 161 114-176 74/5
7.50 1:20:00 4:48 9:36 164 150-178 63/3
8.00 1:24:13 4:13 8:26 166 154-178 36/11
8.50 1:28:48 4:35 9:10 163 150-176 44/4
9.00 1:33:14 4:26 8:52 165 108-186 1/70
9.50 1:37:48 4:34 9:08 163 86-186 5/53
10.00 1:41:57 4:09 8:17 166 102-188 6/50
10.50 1:45:59 4:02 8:04 167 146-184 5/48
11.00 1:50:05 4:07 8:13 168 156-182 16/37
11.50 1:54:22 4:17 8:34 165 148-182 35/15
12.00 2:00:42 6:19 12:39 135 86-182 38/30
12.50 2:07:10 6:28 12:57 140 76-190 21/11
13.00 2:12:07 4:57 9:54 157 94-180 23/30
13.50 2:19:11 7:04 14:08 128 76-174 78/1
14.00 2:27:20 8:10 16:19 125 50-222 36/86
14.50 2:31:52 4:32 9:05 160 118-182 2/70
15.00 2:36:45 4:52 9:44 157 92-176 0/62
15.50 2:43:07 6:22 12:45 136 52-186 1/55
15.70 2:44:49 1:42 8:36 166 160-182 0/25

Elevation

Asc 17m, Range 394m, Flat prediction 2:33:11
Elevation Graph
Biggest Climbs (m) Min/mi
274 10.0% 13:01
181 5.8% 9:25
141 6.3% 10:02
127 19.8% 21:55
33 6.7% 12:44
21 12.0% 14:06
See your biggest climbs

Cadence

152 (222 max) Stride Length: 101cm Run: 81.2% Walk: 18.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:43 40.73% More
800m 3:55 7:54 46.01% More
1km 4:57 7:57 47.70% More
Mile 8:03 8:03 50.21% More
5k 26:29 8:31 51.86% More
5 miles 44:15 8:51 50.42% More
10k 55:48 8:59 49.88% More
10 miles 1:33:35 9:22 49.09% More
Half 2:11:52 10:04 46.06% More

Predictions

Dist Time Per Mile WAVA
1M 8:54 8:54 45.39
5km 29:36 9:32 46.40
5M 49:01 9:48 45.51
10km 1:01:42 9:56 45.11
10M 1:42:11 10:13 44.96
Half 2:16:03 10:23 44.30
20M 3:33:03 10:39 44.83
Mara 4:43:39 10:50 44.90
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