Sun 16th Jan 2022 at 7:16am by Oscar the Grouch

Run > Long Run
  • Time
    2:46:39
  • Miles
    17.32
  • Min/mi
    9:37
  • Pacing
    52%
  • WAVA
    52.08
  • Stride(cm)
    101
  • Cals
    1797
  • Cadence
    165
  • BPM
    146
  • %MHR
    77.7
  • B/mi
    1405
  • Asc(m)
    294
  • Hillscore
    25
  • Surface
    Road

Notes & Comments

2 comments
Split Summary
===
1) 1m - 10:25(10:25/m) 136/149bpm [1417b/mi] 111cal
2) 1m - 9:25(9:25/m) 138/155bpm [1299b/mi] 106cal
3) 1m - 9:54(9:54/m) 133/146bpm [1316b/mi] 101cal
4) 1m - 9:51(9:51/m) 141/152bpm [1389b/mi] 110cal
5) 1m - 10:13(10:13/m) 143/154bpm [1462b/mi] 112cal
6) 1m - 9:29(9:29/m) 143/155bpm [1357b/mi] 100cal
7) 1m - 9:29(9:29/m) 145/158bpm [1374b/mi] 103cal
8) 1m - 9:26(9:26/m) 144/159bpm [1359b/mi] 98cal
9) 1m - 9:10(9:10/m) 154/160bpm [1411b/mi] 115cal
10) 1m - 9:11(9:11/m) 151/163bpm [1386b/mi] 103cal
11) 1m - 10:06(10:06/m) 145/157bpm [1465b/mi] 99cal
12) 1m - 9:14(9:14/m) 151/159bpm [1395b/mi] 105cal
13) 1m - 9:40(9:40/m) 153/164bpm [1479b/mi] 107cal
14) 1m - 9:05(9:05/m) 154/163bpm [1400b/mi] 102cal
15) 1m - 9:34(9:34/m) 156/163bpm [1491b/mi] 110cal
16) 1m - 10:21(10:21/m) 153/162bpm [1584b/mi] 109cal
17) 1m - 9:12(9:12/m) 149/156bpm [1370b/mi] 82cal
18) 0.32m - 2:54(8:56/m) 149/151bpm [1331b/mi] 24cal
10:25 9:25 9:54 9:51 10:13 9:29 9:29 9:26 9:10 9:11 10:06 9:14 9:40 9:05 9:34 10:21 9:12 2:54
Velociraptor
That looks like a really good run :) I suspect stalking your training may help to kick me into doing proper long runs for Shakespeare.
Oscar the Grouch
Thanks - it was a bit tired by the end!! Stalk away, I always aim for relaxed pace on my long runs. Today's was a bit quick in parts.
Pin Map
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Pace

23% 55% 20% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:37 5:37 11:14 130 85-145 1460 167 108-172 4/15
1.00 10:25 4:48 9:36 141 132-149 1353 168 162-172 13/7
1.50 15:06 4:41 9:22 143 136-155 1339 167 164-170 6/15
2.00 19:50 4:44 9:28 134 126-145 1268 163 160-166 4/22
2.50 26:26 6:37 +1:38 13:13 129 87-146 1706 162 108-168 9/12
3.00 31:23 4:56 9:53 134 123-142 1324 161 156-166 6/19
3.50 36:18 4:56 9:52 140 134-145 1380 164 160-168 11/9
4.00 41:14 4:55 9:50 143 135-151 1407 163 158-166 20/9
4.50 46:24 5:10 10:20 144 136-151 1487 164 160-168 19/4
5.00 51:26 5:03 10:05 142 129-154 1432 161 154-166 17/15
5.50 56:09 4:43 9:26 142 133-151 1339 163 158-172 13/16
6.00 1:00:56 4:47 9:35 143 133-155 1370 168 158-180 7/15
6.50 1:05:42 4:46 9:32 150 136-158 1429 165 158-170 18/7
7.00 1:10:25 4:43 9:26 140 130-149 1320 162 158-168 3/16
7.50 1:20:10 9:45 +4:53 19:29 139 102-153 2709 166 154-170 13/13
8.00 1:24:44 4:34 9:08 148 134-159 1353 164 158-170 17/18
8.50 1:29:31 4:47 9:34 155 143-160 1482 166 156-172 25/8
9.00 1:33:54 4:23 8:46 154 148-160 1349 167 162-176 13/9
9.50 1:38:28 4:34 9:09 153 137-163 1400 164 156-170 5/25
10.00 1:43:04 4:36 9:12 150 139-161 1381 167 162-172 9/13
10.50 1:48:05 5:01 10:02 149 143-157 1495 163 150-166 13/8
11.00 1:53:10 5:05 10:10 141 126-151 1433 163 150-172 4/17
11.50 1:57:41 4:31 9:01 150 141-155 1354 168 164-172 6/11
12.00 2:02:25 4:44 9:28 153 147-159 1447 167 162-170 17/2
12.50 2:07:00 4:35 9:11 151 145-159 1386 167 162-168 15/9
13.00 2:12:05 5:05 10:09 154 146-164 1563 163 116-172 14/3
13.50 2:16:29 4:24 8:47 155 145-163 1363 167 164-174 14/16
14.00 2:21:11 4:42 9:24 152 145-158 1429 166 156-168 8/10
14.50 2:26:00 4:49 9:38 155 149-159 1493 167 156-170 18/2
15.00 2:30:44 4:45 9:29 156 151-163 1480 169 166-174 19/6
15.50 2:35:51 5:07 10:14 155 147-162 1586 165 160-170 19/4
16.00 2:41:05 5:14 10:28 150 140-161 1569 164 146-172 17/15
16.50 2:45:42 4:37 9:15 148 143-154 1369 165 160-168 12/22
17.00 2:50:17 4:34 9:09 149 142-155 1363 167 162-168 6/24
17.32 2:53:11 2:54 8:56 149 147-151 1332 167 164-170 2/13

Heart

146/164max
  • Show Beats/Mile

Elevation

Asc 294m, Range 87m, Flat prediction 2:45:12
Elevation Graph
Biggest Climbs (m) Min/mi
34 3.3% 10:30
27 1.7% 9:30
25 5.1% 9:24
23 1.4% 9:17
22 5.3% 9:56
18 4.1% 10:22
See your biggest climbs

Cadence

165 (180 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.9 165 17.3 2:45:52 9:52
Walk 1.1 114 0 2:02 2:19:28
Still 0.2 - - 24 -
Pause 2.7 - - 4:53 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:45 42.51% More
800m 4:18 8:38 44.74% More
1km 5:25 8:43 46.26% More
Mile 8:52 8:52 48.00% More
5k 28:45 9:15 50.42% More
5 miles 46:44 9:21 50.49% More
10k 58:15 9:22 50.58% More
10 miles 1:34:45 9:29 51.39% More
Half 2:09:40 9:54 49.68% More

Predictions

Dist Time Per Mile WAVA
1M 8:07 8:07 52.48
5km 26:58 8:41 53.75
5M 44:39 8:56 52.84
10km 56:13 9:03 52.41
10M 1:33:06 9:19 52.30
Half 2:03:57 9:28 51.57
20M 3:14:06 9:42 52.18
Mara 4:18:26 9:52 52.26
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