Mon 6th Sep 2021 at 2:34pm by WayOfTheDodo

Run > Long Run

  • Time
    3:16:45
  • Miles
    21.24
  • Min/mi
    9:16
  • Pacing
    85%
  • WAVA
    60.11
  • Stride(cm)
    96
  • Cals
    2128
  • Cadence
    181
  • BPM
    158
  • %MHR
    89.4
  • B/mi
    1465
  • Asc(m)
    118
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:39(9:39/m) 133/145bpm [1284b/mi] 100cal 6.22/7.85mph
2) 1m - 9:19(9:19/m) 143/151bpm [1331b/mi] 103cal 6.44/7.35mph
3) 1m - 8:58(8:58/m) 147/157bpm [1319b/mi] 102cal 6.69/9.12mph
4) 1m - 8:40(8:40/m) 153/158bpm [1326b/mi] 104cal 6.92/8.01mph
5) 1m - 8:22(8:22/m) 158/163bpm [1323b/mi] 104cal 7.16/8.18mph
6) 1m - 8:22(8:22/m) 162/168bpm [1356b/mi] 106cal 7.17/8.75mph
7) 1m - 8:23(8:23/m) 166/168bpm [1391b/mi] 109cal 7.16/8.22mph
8) 1m - 8:36(8:36/m) 165/168bpm [1419b/mi] 112cal 6.98/7.97mph
9) 1m - 8:40(8:40/m) 166/170bpm [1438b/mi] 111cal 6.93/8.1mph
10) 1m - 8:07(8:07/m) 170/171bpm [1381b/mi] 109cal 7.39/8.06mph
11) 1m - 8:17(8:17/m) 170/173bpm [1408b/mi] 111cal 7.25/8.01mph
12) 1m - 8:27(8:27/m) 172/175bpm [1454b/mi] 113cal 7.1/8.47mph
13) 1m - 8:28(8:28/m) 173/175bpm [1464b/mi] 114cal 7.09/8.35mph
14) 1m - 10:09(10:09/m) 166/178bpm [1685b/mi] 119cal 5.91/8.43mph
15) 1m - 9:43(9:43/m) 164/168bpm [1594b/mi] 110cal 6.17/7.81mph
16) 1m - 12:17(12:17/m) 151/164bpm [1856b/mi] 85cal 4.88/7.14mph
17) 1m - 10:14(10:14/m) 149/153bpm [1525b/mi] 59cal 5.87/6.49mph
18) 1m - 10:25(10:25/m) 153/157bpm [1593b/mi] 71cal 5.76/6.89mph
19) 1m - 10:13(10:13/m) 156/164bpm [1593b/mi] 86cal 5.88/7.2mph
20) 1m - 9:32(9:32/m) 158/164bpm [1506b/mi] 86cal 6.29/7.74mph
21) 1m - 9:44(9:44/m) 159/164bpm [1547b/mi] 93cal 6.16/7.1mph
22) 0.24m - 2:10(9:04/m) 161/164bpm [1460b/mi] 21cal 6.61/7.08mph
9:39 9:19 8:58 8:40 8:22 8:22 8:23 8:36 8:40 8:07 8:17 8:27 8:28 10:09 9:43 12:17 10:14 10:25 10:13 9:32 9:44 2:10

Pace

3% 16% 48% 31% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:38 9:38 9:38 133 72-145 1281 181 152-188 15/31
2.00 18:57 9:19 9:19 143 131-151 1331 181 176-186 23/30
3.00 27:55 8:58 8:58 147 137-157 1319 185 150-208 15/38
4.00 36:35 8:40 8:40 153 147-158 1326 186 182-190 18/32
5.00 44:57 8:22 8:22 158 151-163 1323 187 116-196 14/28
6.00 53:19 8:22 8:22 162 157-168 1356 187 172-194 19/26
7.00 1:01:42 8:23 8:23 166 162-168 1391 188 182-194 18/18
8.00 1:10:34 8:52 +16 8:52 165 152-168 1463 187 180-196 22/22
9.00 1:19:14 8:40 8:40 166 162-170 1438 185 180-190 18/18
10.00 1:27:21 8:07 8:07 170 167-171 1381 189 184-194 14/14
11.00 1:35:38 8:17 8:17 170 168-173 1407 186 182-192 20/14
12.00 1:44:05 8:27 8:27 172 169-175 1455 186 180-192 18/15
13.00 1:52:33 8:28 8:28 173 170-175 1464 186 182-194 15/17
14.00 2:02:42 10:09 10:09 166 154-178 1685 173 126-196 15/14
15.00 2:12:25 9:43 9:43 164 160-168 1594 179 174-190 26/7
16.00 2:24:42 12:17 12:17 151 128-164 1855 156 86-188 15/35
17.00 2:34:56 10:14 10:14 149 145-153 1525 179 176-184 23/10
18.00 2:45:21 10:25 10:25 153 147-157 1593 181 92-190 21/11
19.00 2:55:34 10:13 10:13 156 151-164 1593 181 144-188 42/11
20.00 3:05:06 9:32 9:32 158 153-164 1506 182 178-190 30/28
21.00 3:14:49 9:44 9:44 159 154-164 1547 182 178-186 24/11
21.24 3:17:00 2:11 9:05 161 159-164 1462 184 180-188 4/5

Heart

158/178max
  • Show Beats/Mile

Elevation

Asc 118m, Range 83m, Flat prediction 3:11:27
Elevation Graph
Biggest Climbs (m) Min/mi
27 4.1% 10:51
26 1.7% 10:52
20 2.9% 10:21
17 2.0% 9:43
16 1.8% 12:29
See your biggest climbs

Cadence

181 (208 max) Stride Length: 96cm Run: 95.9% Walk: 4.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:38 46.17% More
800m 3:58 7:59 52.56% More
1km 5:00 8:04 54.31% More
Mile 8:06 8:06 56.98% More
5k 25:45 8:17 61.12% More
5 miles 41:46 8:21 61.55% More
10k 52:21 8:26 61.41% More
10 miles 1:24:32 8:27 62.97% More
Half 1:53:09 8:38 62.32% More
20 miles 3:04:51 9:15 59.98% More

Predictions

Dist Time Per Mile WAVA
1M 7:04 7:04 65.35
5km 24:17 7:49 64.80
5M 40:46 8:09 63.06
10km 51:39 8:19 62.25
10M 1:26:41 8:40 61.42
Half 1:56:17 8:53 60.17
20M 3:04:17 9:13 60.17
Mara 4:07:14 9:26 59.80
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