Sat 23rd Jul 2022 at 8:35am by Shortcut Cam
Run > Long Run
- v warm
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- 0 👍
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Time
2:53:06
-
Miles 17.80
-
Min/mi 9:43
-
Pacing
18%
-
WAVA
52.54
-
Stride(cm)
98
-
Cals
1864
-
Cadence
169
-
BPM
132
-
%MHR
78.3
-
B/mi 1287
-
Asc(m)
152
-
Hillscore
4
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Surface
Road
Notes & Comments
Basingstoke rtn
===
1) 0.31m - 3:06(10:00/m) 113/129bpm [1129b/mi] 29cal 6/7.01mph
2) 0.31m - 3:07(10:03/m) 118/130bpm [1185b/mi] 33cal 5.97/7.01mph
3) 0.31m - 2:49(9:05/m) 125/132bpm [1135b/mi] 32cal 6.61/7.37mph
4) 0.31m - 2:50(9:08/m) 126/140bpm [1150b/mi] 31cal 6.57/6.76mph
5) 0.31m - 2:52(9:14/m) 129/139bpm [1191b/mi] 32cal 6.5/7.2mph
6) 0.31m - 2:49(9:04/m) 134/141bpm [1215b/mi] 35cal 6.62/6.8mph
7) 0.31m - 2:53(9:17/m) 124/136bpm [1152b/mi] 28cal 6.46/8.43mph
8) 0.31m - 2:47(8:58/m) 133/138bpm [1193b/mi] 32cal 6.69/7.41mph
9) 0.31m - 2:46(8:53/m) 134/136bpm [1191b/mi] 34cal 6.75/6.78mph
10) 0.31m - 2:54(9:21/m) 129/146bpm [1206b/mi] 29cal 6.42/7.22mph
11) 0.31m - 3:00(9:40/m) 128/141bpm [1237b/mi] 29cal 6.21/7.18mph
12) 0.31m - 3:09(10:10/m) 133/140bpm [1351b/mi] 35cal 5.91/6.7mph
13) 0.31m - 3:02(9:45/m) 129/141bpm [1257b/mi] 29cal 6.16/6.89mph
14) 0.31m - 3:09(10:07/m) 135/138bpm [1365b/mi] 36cal 5.93/6.16mph
15) 0.31m - 3:24(10:57/m) 132/143bpm [1446b/mi] 36cal 5.48/6.1mph
16) 0.31m - 3:16(10:31/m) 118/129bpm [1241b/mi] 29cal 5.7/6.41mph
17) 0.31m - 3:01(9:42/m) 121/127bpm [1174b/mi] 24cal 6.19/7.18mph
18) 0.31m - 3:19(10:39/m) 123/132bpm [1310b/mi] 27cal 5.63/6.99mph
19) 0.31m - 2:56(9:26/m) 130/131bpm [1226b/mi] 31cal 6.36/6.62mph
20) 0.31m - 3:07(10:01/m) 130/133bpm [1303b/mi] 33cal 5.99/6.51mph
21) 0.31m - 2:59(9:36/m) 126/133bpm [1209b/mi] 28cal 6.25/6.66mph
22) 0.31m - 3:01(9:42/m) 130/132bpm [1261b/mi] 32cal 6.19/6.72mph
23) 0.31m - 3:06(10:00/m) 129/134bpm [1289b/mi] 31cal 6/6.64mph
24) 0.31m - 3:13(10:22/m) 123/130bpm [1276b/mi] 29cal 5.78/6.72mph
25) 0.31m - 2:55(9:24/m) 131/133bpm [1230b/mi] 31cal 6.39/6.59mph
26) 0.31m - 2:59(9:35/m) 132/133bpm [1265b/mi] 32cal 6.26/6.64mph
27) 0.31m - 3:03(9:49/m) 133/135bpm [1306b/mi] 34cal 6.11/6.35mph
28) 0.31m - 3:24(10:57/m) 131/135bpm [1435b/mi] 34cal 5.48/6.43mph
29) 0.31m - 2:58(9:32/m) 132/138bpm [1259b/mi] 30cal 6.29/6.76mph
30) 0.31m - 2:57(9:30/m) 131/138bpm [1245b/mi] 29cal 6.31/6.8mph
31) 0.31m - 3:11(10:14/m) 136/140bpm [1392b/mi] 35cal 5.86/6.82mph
32) 0.31m - 3:36(11:34/m) 131/139bpm [1516b/mi] 33cal 5.18/7.01mph
33) 0.31m - 3:32(11:24/m) 132/138bpm [1504b/mi] 33cal 5.27/7.33mph
34) 0.31m - 3:26(11:04/m) 134/138bpm [1482b/mi] 35cal 5.42/6.8mph
35) 0.31m - 2:54(9:20/m) 132/140bpm [1233b/mi] 28cal 6.42/7.08mph
36) 0.31m - 3:04(9:54/m) 138/142bpm [1365b/mi] 35cal 6.06/6.78mph
37) 0.31m - 2:55(9:22/m) 136/141bpm [1275b/mi] 30cal 6.4/7.22mph
38) 0.31m - 2:56(9:26/m) 136/146bpm [1282b/mi] 30cal 6.37/6.7mph
39) 0.31m - 2:53(9:18/m) 145/147bpm [1348b/mi] 37cal 6.46/6.82mph
40) 0.31m - 2:54(9:21/m) 136/144bpm [1272b/mi] 30cal 6.42/6.82mph
41) 0.31m - 2:48(9:02/m) 139/142bpm [1255b/mi] 33cal 6.64/6.74mph
42) 0.31m - 3:05(9:55/m) 138/144bpm [1368b/mi] 33cal 6.05/7.08mph
43) 0.31m - 3:15(10:29/m) 138/147bpm [1446b/mi] 35cal 5.72/7.26mph
44) 0.31m - 3:00(9:40/m) 140/151bpm [1354b/mi] 33cal 6.2/7.72mph
45) 0.31m - 3:01(9:43/m) 141/148bpm [1371b/mi] 35cal 6.17/6.97mph
46) 0.31m - 2:55(9:22/m) 145/151bpm [1359b/mi] 37cal 6.4/6.66mph
47) 0.31m - 2:48(8:59/m) 141/148bpm [1267b/mi] 30cal 6.68/7.33mph
48) 0.31m - 2:48(9:01/m) 145/152bpm [1307b/mi] 35cal 6.66/6.76mph
49) 0.31m - 2:50(9:08/m) 146/151bpm [1333b/mi] 36cal 6.57/6.72mph
50) 0.31m - 3:06(9:59/m) 145/151bpm [1447b/mi] 38cal 6.01/6.62mph
51) 0.31m - 2:50(9:08/m) 146/152bpm [1334b/mi] 34cal 6.57/6.82mph
52) 0.31m - 3:02(9:45/m) 145/149bpm [1413b/mi] 36cal 6.16/6.72mph
53) 0.31m - 2:48(9:00/m) 146/149bpm [1314b/mi] 35cal 6.66/7.03mph
54) 0.31m - 3:02(9:47/m) 148/151bpm [1447b/mi] 39cal 6.14/6.51mph
55) 0.31m - 2:54(9:21/m) 150/156bpm [1403b/mi] 39cal 6.42/6.85mph
56) 0.31m - 2:52(9:14/m) 144/153bpm [1331b/mi] 31cal 6.49/6.93mph
57) 0.31m - 2:56(9:28/m) 148/151bpm [1401b/mi] 34cal 6.34/6.66mph
58) 0.09m - 51(9:00/m) 150/151bpm [1351b/mi] 11cal 6.66/6.51mph
===
1) 0.31m - 3:06(10:00/m) 113/129bpm [1129b/mi] 29cal 6/7.01mph
2) 0.31m - 3:07(10:03/m) 118/130bpm [1185b/mi] 33cal 5.97/7.01mph
3) 0.31m - 2:49(9:05/m) 125/132bpm [1135b/mi] 32cal 6.61/7.37mph
4) 0.31m - 2:50(9:08/m) 126/140bpm [1150b/mi] 31cal 6.57/6.76mph
5) 0.31m - 2:52(9:14/m) 129/139bpm [1191b/mi] 32cal 6.5/7.2mph
6) 0.31m - 2:49(9:04/m) 134/141bpm [1215b/mi] 35cal 6.62/6.8mph
7) 0.31m - 2:53(9:17/m) 124/136bpm [1152b/mi] 28cal 6.46/8.43mph
8) 0.31m - 2:47(8:58/m) 133/138bpm [1193b/mi] 32cal 6.69/7.41mph
9) 0.31m - 2:46(8:53/m) 134/136bpm [1191b/mi] 34cal 6.75/6.78mph
10) 0.31m - 2:54(9:21/m) 129/146bpm [1206b/mi] 29cal 6.42/7.22mph
11) 0.31m - 3:00(9:40/m) 128/141bpm [1237b/mi] 29cal 6.21/7.18mph
12) 0.31m - 3:09(10:10/m) 133/140bpm [1351b/mi] 35cal 5.91/6.7mph
13) 0.31m - 3:02(9:45/m) 129/141bpm [1257b/mi] 29cal 6.16/6.89mph
14) 0.31m - 3:09(10:07/m) 135/138bpm [1365b/mi] 36cal 5.93/6.16mph
15) 0.31m - 3:24(10:57/m) 132/143bpm [1446b/mi] 36cal 5.48/6.1mph
16) 0.31m - 3:16(10:31/m) 118/129bpm [1241b/mi] 29cal 5.7/6.41mph
17) 0.31m - 3:01(9:42/m) 121/127bpm [1174b/mi] 24cal 6.19/7.18mph
18) 0.31m - 3:19(10:39/m) 123/132bpm [1310b/mi] 27cal 5.63/6.99mph
19) 0.31m - 2:56(9:26/m) 130/131bpm [1226b/mi] 31cal 6.36/6.62mph
20) 0.31m - 3:07(10:01/m) 130/133bpm [1303b/mi] 33cal 5.99/6.51mph
21) 0.31m - 2:59(9:36/m) 126/133bpm [1209b/mi] 28cal 6.25/6.66mph
22) 0.31m - 3:01(9:42/m) 130/132bpm [1261b/mi] 32cal 6.19/6.72mph
23) 0.31m - 3:06(10:00/m) 129/134bpm [1289b/mi] 31cal 6/6.64mph
24) 0.31m - 3:13(10:22/m) 123/130bpm [1276b/mi] 29cal 5.78/6.72mph
25) 0.31m - 2:55(9:24/m) 131/133bpm [1230b/mi] 31cal 6.39/6.59mph
26) 0.31m - 2:59(9:35/m) 132/133bpm [1265b/mi] 32cal 6.26/6.64mph
27) 0.31m - 3:03(9:49/m) 133/135bpm [1306b/mi] 34cal 6.11/6.35mph
28) 0.31m - 3:24(10:57/m) 131/135bpm [1435b/mi] 34cal 5.48/6.43mph
29) 0.31m - 2:58(9:32/m) 132/138bpm [1259b/mi] 30cal 6.29/6.76mph
30) 0.31m - 2:57(9:30/m) 131/138bpm [1245b/mi] 29cal 6.31/6.8mph
31) 0.31m - 3:11(10:14/m) 136/140bpm [1392b/mi] 35cal 5.86/6.82mph
32) 0.31m - 3:36(11:34/m) 131/139bpm [1516b/mi] 33cal 5.18/7.01mph
33) 0.31m - 3:32(11:24/m) 132/138bpm [1504b/mi] 33cal 5.27/7.33mph
34) 0.31m - 3:26(11:04/m) 134/138bpm [1482b/mi] 35cal 5.42/6.8mph
35) 0.31m - 2:54(9:20/m) 132/140bpm [1233b/mi] 28cal 6.42/7.08mph
36) 0.31m - 3:04(9:54/m) 138/142bpm [1365b/mi] 35cal 6.06/6.78mph
37) 0.31m - 2:55(9:22/m) 136/141bpm [1275b/mi] 30cal 6.4/7.22mph
38) 0.31m - 2:56(9:26/m) 136/146bpm [1282b/mi] 30cal 6.37/6.7mph
39) 0.31m - 2:53(9:18/m) 145/147bpm [1348b/mi] 37cal 6.46/6.82mph
40) 0.31m - 2:54(9:21/m) 136/144bpm [1272b/mi] 30cal 6.42/6.82mph
41) 0.31m - 2:48(9:02/m) 139/142bpm [1255b/mi] 33cal 6.64/6.74mph
42) 0.31m - 3:05(9:55/m) 138/144bpm [1368b/mi] 33cal 6.05/7.08mph
43) 0.31m - 3:15(10:29/m) 138/147bpm [1446b/mi] 35cal 5.72/7.26mph
44) 0.31m - 3:00(9:40/m) 140/151bpm [1354b/mi] 33cal 6.2/7.72mph
45) 0.31m - 3:01(9:43/m) 141/148bpm [1371b/mi] 35cal 6.17/6.97mph
46) 0.31m - 2:55(9:22/m) 145/151bpm [1359b/mi] 37cal 6.4/6.66mph
47) 0.31m - 2:48(8:59/m) 141/148bpm [1267b/mi] 30cal 6.68/7.33mph
48) 0.31m - 2:48(9:01/m) 145/152bpm [1307b/mi] 35cal 6.66/6.76mph
49) 0.31m - 2:50(9:08/m) 146/151bpm [1333b/mi] 36cal 6.57/6.72mph
50) 0.31m - 3:06(9:59/m) 145/151bpm [1447b/mi] 38cal 6.01/6.62mph
51) 0.31m - 2:50(9:08/m) 146/152bpm [1334b/mi] 34cal 6.57/6.82mph
52) 0.31m - 3:02(9:45/m) 145/149bpm [1413b/mi] 36cal 6.16/6.72mph
53) 0.31m - 2:48(9:00/m) 146/149bpm [1314b/mi] 35cal 6.66/7.03mph
54) 0.31m - 3:02(9:47/m) 148/151bpm [1447b/mi] 39cal 6.14/6.51mph
55) 0.31m - 2:54(9:21/m) 150/156bpm [1403b/mi] 39cal 6.42/6.85mph
56) 0.31m - 2:52(9:14/m) 144/153bpm [1331b/mi] 31cal 6.49/6.93mph
57) 0.31m - 2:56(9:28/m) 148/151bpm [1401b/mi] 34cal 6.34/6.66mph
58) 0.09m - 51(9:00/m) 150/151bpm [1351b/mi] 11cal 6.66/6.51mph
3:06 3:07 2:49 2:50 2:52 2:49 2:53 2:47 2:46 2:54 3:00 3:09 3:02 3:09 3:24 3:16 3:01 3:19 2:56 3:07 2:59 3:01 3:06 3:13 2:55 2:59 3:03 3:24 2:58 2:57 3:11 3:36 3:32 3:26 2:54 3:04 2:55 2:56 2:53 2:54 2:48 3:05 3:15 3:00 3:01 2:55 2:48 2:48 2:50 3:06 2:50
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 6:16 | 6:16 +1:14 | 12:33 | 110 64-130 | 1380 | 173 108-210 | 4/18 |
1.00 | 12:08 | 5:52 +1:18 | 11:43 | 119 96-132 | 1395 | 175 108-206 | 4/19 |
1.50 | 18:03 | 5:55 +1:16 | 11:50 | 127 89-139 | 1503 | 174 100-186 | 11/6 |
2.00 | 22:38 | 4:35 | 9:10 | 133 126-141 | 1219 | 174 170-180 | 11/7 |
2.50 | 28:57 | 6:19 +1:46 | 12:38 | 127 103-138 | 1604 | 169 90-192 | 6/14 |
3.00 | 33:59 | 5:02 +29 | 10:04 | 130 120-136 | 1308 | 176 172-180 | 7/12 |
3.50 | 40:20 | 6:22 +1:34 | 12:44 | 130 107-146 | 1654 | 171 104-178 | 15/9 |
4.00 | 46:48 | 6:27 +1:28 | 12:55 | 130 119-140 | 1679 | 166 80-180 | 15/8 |
4.50 | 51:50 | 5:03 | 10:05 | 135 130-139 | 1361 | 173 168-178 | 15/8 |
5.00 | 1:04:11 | 12:21 +6:48 | 24:42 | 120 85-143 | 2964 | 159 84-180 | 19/11 |
5.50 | 1:12:32 | 8:20 +3:18 | 16:40 | 120 87-131 | 2001 | 164 94-204 | 8/21 |
6.00 | 1:17:25 | 4:53 | 9:46 | 130 127-133 | 1270 | 174 166-180 | 3/13 |
6.50 | 1:22:50 | 5:26 +36 | 10:52 | 126 104-133 | 1369 | 171 120-180 | 7/7 |
7.00 | 1:27:39 | 4:49 | 9:38 | 130 128-133 | 1251 | 173 170-176 | 7/8 |
7.50 | 1:38:33 | 10:54 +5:51 | 21:48 | 122 89-132 | 2660 | 166 86-178 | 7/9 |
8.00 | 1:43:23 | 4:49 | 9:39 | 131 129-133 | 1263 | 172 170-174 | 7/6 |
8.50 | 1:48:17 | 4:54 | 9:48 | 133 130-135 | 1304 | 170 80-176 | 6/6 |
9.00 | 1:54:09 | 5:52 +41 | 11:44 | 130 112-138 | 1526 | 161 104-182 | 9/9 |
9.50 | 1:59:34 | 5:25 +42 | 10:50 | 132 120-140 | 1431 | 172 108-256 | 6/9 |
10.00 | 2:05:11 | 5:37 | 11:14 | 133 125-139 | 1494 | 152 96-208 | 12/9 |
10.50 | 2:10:56 | 5:45 | 11:30 | 132 126-138 | 1518 | 158 78-178 | 8/14 |
11.00 | 2:18:43 | 7:47 +2:51 | 15:33 | 133 100-142 | 2068 | 166 114-190 | 7/12 |
11.50 | 2:25:08 | 6:25 +1:42 | 12:51 | 134 107-140 | 1722 | 171 98-176 | 13/6 |
12.00 | 2:31:51 | 6:42 +2:00 | 13:25 | 138 106-146 | 1851 | 172 84-178 | 15/2 |
12.50 | 2:40:56 | 9:05 +4:26 | 18:11 | 136 104-145 | 2473 | 172 104-178 | 12/9 |
13.00 | 2:46:43 | 5:47 +1:05 | 11:34 | 138 122-142 | 1597 | 171 90-180 | 7/7 |
13.50 | 2:52:48 | 6:05 +54 | 12:09 | 140 116-151 | 1701 | 172 132-194 | 11/5 |
14.00 | 2:58:31 | 5:43 +59 | 11:27 | 139 120-148 | 1591 | 171 108-184 | 6/17 |
14.50 | 3:06:01 | 7:29 +2:53 | 14:59 | 142 118-151 | 2128 | 173 126-178 | 7/14 |
15.00 | 3:10:36 | 4:35 | 9:10 | 145 139-152 | 1329 | 176 174-180 | 7/10 |
15.50 | 3:15:20 | 4:45 | 9:29 | 146 140-151 | 1386 | 172 116-180 | 8/9 |
16.00 | 3:20:24 | 5:04 +23 | 10:08 | 145 137-152 | 1470 | 172 112-180 | 7/9 |
16.50 | 3:25:35 | 5:10 +32 | 10:21 | 145 137-149 | 1501 | 171 84-180 | 9/7 |
17.00 | 3:30:43 | 5:08 +21 | 10:16 | 149 141-155 | 1529 | 174 158-180 | 11/6 |
17.50 | 3:36:17 | 5:34 +56 | 11:08 | 145 130-152 | 1615 | 173 100-178 | 3/8 |
17.80 | 3:39:09 | 2:52 | 9:28 | 148 145-151 | 1402 | 174 170-178 | 2/7 |
Elevation
Asc 152m,
Range 40m, Flat prediction 2:51:46
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 3.5% | 10:58 |
16 2.3% | 9:26 |
10 2.0% | 12:57 |
See your biggest climbs |
Cadence
169 (256 max)
Stride Length: 98cm
Run: 92.1%
Walk: 7.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:40 | 6:40 | 64.90 |
5km | 24:02 | 7:44 | 61.27 |
5M | 41:10 | 8:14 | 58.27 |
10km | 52:38 | 8:28 | 56.93 |
10M | 1:30:10 | 9:01 | 54.94 |
Half | 2:02:22 | 9:20 | 53.15 |
20M | 3:17:29 | 9:52 | 52.19 |
Mara | 4:28:02 | 10:14 | 51.27 |
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