Sun 12th Sep 2021 at 8:05am by gcwenn

Run > Long Run
  • Time
    3:13:36
  • Miles
    20.02
  • Min/mi
    9:40
  • Pacing
    51%
  • WAVA
    55.24
  • Stride(cm)
    91
  • Cals
    2589
  • Cadence
    183
  • BPM
    141
  • %MHR
    82.2
  • B/mi
    1359
  • Asc(m)
    218
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:31(9:31/m) 127/135bpm [1209b/mi] 122cal 93/97rpm 6.31/0mph
2) 1m - 9:08(9:08/m) 132/138bpm [1205b/mi] 121cal 92/94rpm 6.57/0mph
3) 1m - 9:35(9:35/m) 132/139bpm [1266b/mi] 125cal 91/93rpm 6.26/0mph
4) 1m - 10:10(10:10/m) 138/146bpm [1404b/mi] 136cal 91/95rpm 5.9/0mph
5) 1m - 9:39(9:39/m) 140/144bpm [1350b/mi] 132cal 92/94rpm 6.22/0mph
6) 1m - 9:29(9:29/m) 140/145bpm [1327b/mi] 129cal 93/96rpm 6.33/0mph
7) 1m - 9:31(9:31/m) 138/145bpm [1313b/mi] 123cal 94/96rpm 6.31/0mph
8) 1m - 9:20(9:20/m) 140/145bpm [1308b/mi] 127cal 93/94rpm 6.42/0mph
9) 1m - 9:27(9:27/m) 141/144bpm [1334b/mi] 126cal 92/95rpm 6.34/0mph
10) 1m - 9:52(9:52/m) 139/145bpm [1373b/mi] 122cal 92/97rpm 6.08/0mph
11) 1m - 9:29(9:29/m) 141/146bpm [1336b/mi] 122cal 93/96rpm 6.33/0mph
12) 1m - 9:25(9:25/m) 144/150bpm [1356b/mi] 129cal 93/96rpm 6.37/0mph
13) 1m - 9:29(9:29/m) 141/149bpm [1338b/mi] 118cal 94/97rpm 6.32/0mph
14) 1m - 9:19(9:19/m) 145/149bpm [1350b/mi] 128cal 93/94rpm 6.44/0mph
15) 1m - 9:40(9:40/m) 149/151bpm [1440b/mi] 140cal 93/95rpm 6.21/0mph
16) 1m - 9:53(9:53/m) 148/153bpm [1463b/mi] 138cal 91/96rpm 6.07/0mph
17) 1m - 9:43(9:43/m) 146/153bpm [1419b/mi] 133cal 93/95rpm 6.18/0mph
18) 1m - 10:11(10:11/m) 146/154bpm [1487b/mi] 134cal 89/95rpm 5.89/0mph
19) 1m - 10:40(10:40/m) 146/154bpm [1558b/mi] 137cal 87/94rpm 5.62/0mph
20) 1m - 9:49(9:49/m) 151/157bpm [1483b/mi] 144cal 92/94rpm 6.11/0mph
21) 0.02m - 14(9:34/m) 152/153bpm [1453b/mi] 3cal 93/94rpm 6.28/0mph
9:31 9:08 9:35 10:10 9:39 9:29 9:31 9:20 9:27 9:52 9:29 9:25 9:29 9:19 9:40 9:53 9:43 10:11 10:40 9:49 14

Pace

5% 3% 47% 44% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:29 9:29 9:29 125 88-135 1185 187 182-194 6/7
2.00 18:37 9:08 9:08 132 124-138 1205 184 180-188 10/21
3.00 28:11 9:35 9:35 132 126-138 1265 182 178-186 3/12
4.00 38:31 10:19 +9 10:19 137 115-145 1414 177 116-190 10/3
5.00 48:10 9:39 9:39 140 133-144 1351 184 178-188 20/8
6.00 57:38 9:29 9:29 140 135-145 1327 186 180-192 9/5
7.00 1:09:33 11:55 +2:24 11:55 136 96-145 1620 187 182-190 12/7
8.00 1:18:54 9:21 9:21 140 136-143 1310 185 180-188 14/14
9.00 1:28:22 9:27 9:27 141 136-144 1333 185 180-188 9/11
10.00 1:38:35 10:13 +21 10:13 139 131-145 1421 185 124-192 5/9
11.00 1:48:04 9:29 9:29 141 136-145 1337 185 180-190 16/13
12.00 1:57:28 9:24 9:24 145 140-150 1363 185 180-190 3/12
13.00 2:10:59 13:32 +4:02 13:32 139 102-149 1880 188 184-194 8/7
14.00 2:20:19 9:20 9:20 145 140-148 1353 185 182-188 8/18
15.00 2:29:59 9:40 9:40 149 144-151 1439 185 182-190 21/11
16.00 2:39:52 9:53 9:53 148 134-153 1463 179 128-192 8/4
17.00 2:52:45 12:53 +3:12 12:53 146 107-153 1882 186 180-190 11/7
18.00 3:02:57 10:12 10:12 144 113-153 1469 176 126-190 15/14
19.00 3:13:37 10:40 10:40 146 129-154 1557 172 118-188 11/16
20.00 3:23:27 9:50 9:50 151 148-157 1484 183 180-188 5/12
20.03 3:23:44 17 9:37 151 150-153 1453 184 182-186 0/0

Heart

141/157max
  • Show Beats/Mile

Elevation

Asc 218m, Range 32m, Flat prediction 3:13:30
Elevation Graph
Biggest Climbs (m) Min/mi
18 1.3% 9:48
12 2.6% 10:58
12 1.9% 9:26
11 1.5% 9:31
10 1.1% 9:29
10 1.2% 9:26
See your biggest climbs

Cadence

183 (194 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.5 185 19.8 3:18:44 10:03
Walk 2.5 125 0.3 5:00 18:56

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:37 39.84% More
800m 4:29 9:02 45.03% More
1km 5:37 9:03 46.81% More
Mile 9:07 9:07 48.96% More
5k 29:27 9:29 51.68% More
5 miles 47:50 9:34 51.90% More
10k 1:01:42 9:56 50.27% More
10 miles 1:38:27 9:51 52.13% More
Half 2:11:45 10:03 51.57% More
20 miles 3:23:19 10:10 52.55% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 58.66
5km 25:53 8:20 58.78
5M 43:16 8:39 57.36
10km 54:43 8:48 56.69
10M 1:31:29 9:09 56.10
Half 2:02:27 9:21 55.06
20M 3:13:23 9:40 55.24
Mara 4:18:52 9:53 55.03
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