-
Time
4:48:33
-
Miles
20.01
-
Min/mi
14:25
-
Pacing
50%
-
WAVA
49.87
-
Stride(cm)
67
-
Cals
1470
-
Watts
139
-
Cadence
167
-
BPM
117
-
%MHR
70.6
-
B/mi
1680
-
Surface
Road
Notes & Comments
Parked at Whitlock End sta, Tythe Barn Lane to canal, canal to past Lapworth, and back same way. Worked well. Felt I was working quite hard on way out, deliberately eased off . On way back stopped for few mins several times, but felt I was keeping up running speed quite well, and didn’t really crash in last few miles, so pleased with that but so so slow 😢
Split Summary
===
1) 0.66m - 9:03(13:48/m) 108/119bpm [1490b/mi] 83/86rpm 145/176W 4.35/5.16mph
2) 1m - 13:16(13:16/m) 119/125bpm [1578b/mi] 85/87rpm 151/202W 4.52/6mph
3) 1m - 13:43(13:43/m) 123/128bpm [1688b/mi] 85/88rpm 143/198W 4.37/5.8mph
4) 1m - 13:35(13:35/m) 124/127bpm [1685b/mi] 84/89rpm 143/216W 4.42/6.45mph
5) 1.01m - 13:39(13:34/m) 122/129bpm [1654b/mi] 84/89rpm 150/204W 4.42/6.21mph
6) 1.01m - 14:12(14:05/m) 117/122bpm [1647b/mi] 84/89rpm 143/189W 4.26/5.71mph
7) 1.03m - 14:24(13:57/m) 117/122bpm [1632b/mi] 84/86rpm 142/165W 4.3/5.29mph
8) 1.01m - 14:02(13:51/m) 114/118bpm [1579b/mi] 84/88rpm 135/166W 4.33/5.06mph
9) 1m - 14:03(14:04/m) 115/123bpm [1617b/mi] 84/91rpm 137/202W 4.27/5.83mph
10) 1m - 14:53(14:54/m) 112/118bpm [1668b/mi] 84/98rpm 132/186W 4.03/5.54mph
11) 1.01m - 15:12(15:03/m) 116/121bpm [1746b/mi] 83/86rpm 136/178W 3.99/5.48mph
12) 1.18m - 17:48(15:04/m) 113/122bpm [1703b/mi] 82/86rpm 135/170W 3.98/4.78mph
13) 1.2m - 18:38(15:32/m) 111/121bpm [1725b/mi] 80/86rpm 140/185W 3.86/5.78mph
14) 1.05m - 15:12(14:33/m) 115/122bpm [1672b/mi] 83/86rpm 138/167W 4.12/4.67mph
15) 1.38m - 20:20(14:42/m) 118/123bpm [1734b/mi] 83/86rpm 137/164W 4.08/4.79mph
16) 1.15m - 16:39(14:26/m) 120/125bpm [1732b/mi] 84/86rpm 139/169W 4.16/5.17mph
17) 1.11m - 17:02(15:21/m) 117/125bpm [1796b/mi] 83/86rpm 129/166W 3.91/5.11mph
18) 1.01m - 15:10(15:04/m) 117/121bpm [1763b/mi] 83/85rpm 132/166W 3.98/4.91mph
19) 1.31m - 19:42(15:05/m) 115/121bpm [1734b/mi] 83/86rpm 133/170W 3.98/5.13mph
20) 1m - 14:56(15:00/m) 115/118bpm [1724b/mi] 84/86rpm 137/169W 4/5.03mph
9:03 13:16 13:43 13:35 13:39 14:12 14:24 14:02 14:03 14:53 15:12 17:48 18:38 15:12 20:20 16:39 17:02 15:10 19:42 14:56
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
13:48 |
13:48 |
13:48 |
110 75-122 |
1518 |
167 144-172 |
146 62-198 |
6/10 |
2.00 |
27:03 |
13:14 |
13:14 |
119 111-125 |
1576 |
170 166-174 |
151 110-202 |
0/3 |
3.00 |
41:14 |
14:11 |
14:11 |
123 120-128 |
1745 |
169 124-176 |
142 84-198 |
1/2 |
4.00 |
54:58 |
13:44 |
13:44 |
124 116-127 |
1703 |
169 112-176 |
144 44-216 |
3/3 |
5.00 |
1:08:30 |
13:33 |
13:33 |
122 117-129 |
1653 |
169 166-178 |
150 100-204 |
3/4 |
6.00 |
1:25:44 |
17:13 |
17:13 |
117 79-122 |
2015 |
168 80-178 |
143 62-188 |
5/7 |
7.00 |
1:39:41 |
13:57 |
13:57 |
117 114-122 |
1633 |
168 158-172 |
142 80-164 |
0/19 |
8.00 |
1:54:16 |
14:35 |
14:35 |
114 93-119 |
1662 |
168 142-176 |
135 76-166 |
1/20 |
9.00 |
2:10:21 |
16:05 |
16:05 |
115 96-123 |
1850 |
168 84-182 |
139 54-202 |
1/9 |
10.00 |
2:28:17 |
17:56 |
17:56 |
112 88-118 |
2009 |
167 106-196 |
132 50-186 |
4/6 |
11.00 |
2:44:19 |
16:02 |
16:02 |
116 107-121 |
1859 |
166 100-172 |
136 80-178 |
8/3 |
12.00 |
3:05:10 |
20:51 |
20:51 |
114 82-122 |
2376 |
163 44-172 |
137 46-170 |
19/1 |
13.00 |
3:24:43 |
19:34 |
19:34 |
111 93-121 |
2171 |
160 86-172 |
140 52-184 |
24/2 |
14.00 |
3:41:54 |
17:11 |
17:11 |
115 97-122 |
1976 |
166 92-172 |
138 88-166 |
7/1 |
15.00 |
3:57:55 |
16:01 |
16:01 |
118 97-123 |
1890 |
167 40-172 |
136 48-164 |
6/8 |
16.00 |
4:12:27 |
14:31 |
14:31 |
120 115-125 |
1742 |
167 120-172 |
139 102-168 |
2/2 |
17.00 |
4:32:23 |
19:56 |
19:56 |
117 88-125 |
2332 |
166 70-172 |
130 54-166 |
3/1 |
18.00 |
4:48:35 |
16:12 |
16:12 |
117 104-121 |
1896 |
167 108-170 |
132 50-166 |
5/5 |
19.00 |
5:04:52 |
16:16 |
16:16 |
115 105-121 |
1871 |
167 84-172 |
133 64-170 |
5/5 |
20.00 |
5:21:33 |
16:41 |
16:41 |
114 102-118 |
1902 |
168 122-172 |
136 68-168 |
13/8 |
20.01 |
5:21:38 |
5 |
15:18 |
115 114-115 |
1760 |
165 160-168 |
143 138-146 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.5 |
167 |
19.8 |
5:16:44 |
15:58 |
Walk |
1.5 |
108 |
0.2 |
4:54 |
27:49 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:05 |
12:24 |
37.14% |
More |
800m |
6:24 |
12:52 |
43.66% |
More |
1km |
8:00 |
12:53 |
44.69% |
More |
Mile |
13:02 |
13:02 |
44.40% |
More |
5k |
42:13 |
13:35 |
47.90% |
More |
5 miles |
1:08:21 |
13:40 |
48.56% |
More |
10k |
1:28:29 |
14:14 |
47.09% |
More |
10 miles |
2:28:13 |
14:49 |
46.63% |
More |
Half |
3:26:14 |
15:45 |
44.24% |
More |
20 miles |
5:21:32 |
16:05 |
44.73% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:07 |
10:07 |
57.21 |
5km |
35:56 |
11:34 |
56.27 |
5M |
1:01:11 |
12:14 |
54.25 |
10km |
1:18:01 |
12:33 |
53.41 |
10M |
2:12:50 |
13:17 |
52.03 |
Half |
2:59:40 |
13:43 |
50.43 |
20M |
4:48:23 |
14:25 |
49.87 |
Mara |
6:30:04 |
14:53 |
49.12 |
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