Wed 15th Sep 2021 at 9:27am by adysmith

Run > Long Run
  • Time
    3:28:58
  • Miles
    24.00
  • Min/mi
    8:42
  • Pacing
    88%
  • WAVA
    62.68
  • Stride(cm)
    103
  • Cals
    1741
  • Cadence
    180
  • BPM
    145
  • %MHR
    80.6
  • B/mi
    1264
  • Asc(m)
    1082
  • Hillscore
    49
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:01/m) 134/146bpm [1074b/mi] 77cal 7.48/7.81mph
2) 1m - 8:05(8:05/m) 143/152bpm [1155b/mi] 83cal 7.43/8.08mph
3) 1m - 7:54(7:54/m) 143/157bpm [1129b/mi] 80cal 7.6/8.35mph
4) 1m - 8:06(8:06/m) 145/151bpm [1173b/mi] 83cal 7.41/7.83mph
5) 1m - 8:20(8:20/m) 146/153bpm [1216b/mi] 86cal 7.2/8.25mph
6) 1m - 8:03(8:03/m) 147/152bpm [1182b/mi] 83cal 7.46/8.01mph
7) 1m - 8:10(8:10/m) 147/150bpm [1201b/mi] 83cal 7.34/7.91mph
8) 1m - 8:06(8:06/m) 149/154bpm [1207b/mi] 83cal 7.41/7.95mph
9) 1m - 7:56(7:56/m) 150/156bpm [1190b/mi] 82cal 7.57/7.81mph
10) 1m - 8:05(8:05/m) 149/154bpm [1205b/mi] 81cal 7.42/7.72mph
11) 1m - 8:22(8:22/m) 148/154bpm [1238b/mi] 76cal 7.17/7.66mph
12) 1m - 8:30(8:30/m) 147/156bpm [1249b/mi] 73cal 7.06/7.6mph
13) 1m - 8:34(8:34/m) 147/155bpm [1259b/mi] 73cal 7.01/7.62mph
14) 1m - 8:20(8:20/m) 148/154bpm [1234b/mi] 73cal 7.19/7.37mph
15) 1m - 8:33(8:33/m) 148/154bpm [1265b/mi] 74cal 7.02/7.33mph
16) 1m - 9:01(9:01/m) 144/150bpm [1299b/mi] 58cal 6.65/6.91mph
17) 1m - 8:42(8:42/m) 146/150bpm [1271b/mi] 63cal 6.89/7.16mph
18) 1m - 8:56(8:56/m) 147/151bpm [1313b/mi] 70cal 6.72/7.35mph
19) 1m - 8:56(8:56/m) 147/152bpm [1312b/mi] 69cal 6.72/7.08mph
20) 1m - 9:41(9:41/m) 147/158bpm [1425b/mi] 73cal 6.19/6.91mph
21) 1m - 9:36(9:36/m) 143/156bpm [1372b/mi] 53cal 6.25/6.53mph
22) 1m - 9:51(9:51/m) 146/151bpm [1437b/mi] 69cal 6.1/6.26mph
23) 1m - 10:55(10:55/m) 143/149bpm [1560b/mi] 63cal 5.5/6.35mph
24) 1m - 10:17(10:17/m) 137/144bpm [1409b/mi] 33cal 5.83/6.59mph
8:01 8:05 7:54 8:06 8:20 8:03 8:10 8:06 7:56 8:05 8:22 8:30 8:34 8:20 8:33 9:01 8:42 8:56 8:56 9:41 9:36 9:51 10:55 10:17

Pace

29% 31% 32% 8% 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 8:00 8:00 8:00 130 77-145 1041 174 114-180 12/38
2.00 16:05 8:05 8:05 143 132-152 1156 179 176-182 58/60
3.00 24:00 7:55 7:55 143 132-156 1131 179 172-184 69/101
4.00 32:05 8:05 8:05 145 140-151 1172 179 172-184 70/61
5.00 40:26 8:21 8:21 146 142-153 1220 181 174-190 82/91
6.00 48:27 8:01 8:01 147 142-152 1178 179 122-186 80/96
7.00 56:38 8:11 8:11 147 142-150 1202 180 176-188 53/55
8.00 1:04:44 8:06 8:06 149 143-154 1207 182 176-190 75/84
9.00 1:12:40 7:56 7:56 150 146-155 1190 182 178-188 68/59
10.00 1:20:45 8:05 8:05 149 143-153 1203 182 178-188 43/56
11.00 1:29:07 8:22 8:22 148 142-154 1238 179 116-184 47/43
12.00 1:37:36 8:30 8:30 147 143-156 1248 181 176-186 61/62
13.00 1:46:10 8:34 8:34 147 140-153 1258 181 130-186 50/43
14.00 1:54:31 8:21 8:21 148 144-153 1236 182 174-188 59/58
15.00 2:03:05 8:34 8:34 148 143-154 1268 183 180-188 52/46
16.00 2:12:05 9:00 9:00 144 139-150 1296 183 178-188 53/58
17.00 2:20:47 8:42 8:42 145 139-150 1262 181 178-184 67/56
18.00 2:29:43 8:56 8:56 147 144-150 1313 181 174-188 68/70
19.00 2:38:39 8:56 8:56 147 143-152 1313 182 178-186 73/57
20.00 2:48:20 9:41 9:41 147 142-157 1423 181 176-186 93/54
21.00 2:57:56 9:36 9:36 143 135-153 1373 181 178-186 65/68
22.00 3:07:46 9:50 9:50 146 138-150 1437 179 176-184 77/58
23.00 3:18:48 11:02 11:02 143 120-149 1577 170 108-180 74/50
24.00 3:28:58 10:10 10:10 137 121-144 1393 176 122-182 48/50

Heart

145/157max
  • Show Beats/Mile

Elevation

Asc 1082m, Range 138m, Flat prediction 3:28:00
Elevation Graph
Biggest Climbs (m) Min/mi
27 10.0% 10:58
27 13.6% 8:06
26 16.3% 8:31
25 16.8% 10:21
24 20.2% 8:53
22 7.1% 9:51
See your biggest climbs

Cadence

180 (190 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 180 23.9 3:26:32 8:39
Walk 1.2 118 0.1 2:26 17:29

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:05 48.73% More
800m 3:39 7:20 55.89% More
1km 4:39 7:29 57.04% More
Mile 7:45 7:45 58.11% More
5k 24:49 7:59 61.80% More
5 miles 40:18 8:04 62.11% More
10k 50:08 8:04 62.42% More
10 miles 1:20:44 8:04 64.14% More
Half 1:46:57 8:10 64.11% More
20 miles 2:48:21 8:25 64.04% More

Predictions

Dist Time Per Mile WAVA
1M 7:12 7:12 62.56
5km 23:56 7:42 64.10
5M 39:37 7:55 63.19
10km 49:53 8:02 62.74
10M 1:22:37 8:16 62.68
Half 1:50:00 8:24 61.85
20M 2:52:15 8:37 62.59
Mara 3:49:20 8:45 62.68
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