Sun 24th Jul 2022 at 6:08am by njosmith

Run > Long Run
  • Time
    2:59:14
  • Miles
    20.71
  • Min/mi
    8:39
  • Pacing
    82%
  • WAVA
    56.24
  • Stride(cm)
    102
  • Cals
    1377
  • Cadence
    182
  • BPM
    130
  • %MHR
    75
  • B/mi
    1129
  • Asc(m)
    1161
  • Hillscore
    50
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:37(5:37/km) 119/133bpm [669b/km] 49cal 10.67/11.56kmph
2) 1km - 5:10(5:10/km) 121/127bpm [625b/km] 45cal 11.61/11.92kmph
3) 1km - 5:13(5:13/km) 126/132bpm [657b/km] 49cal 11.51/11.79kmph
4) 1km - 5:09(5:09/km) 127/131bpm [654b/km] 46cal 11.66/11.72kmph
5) 1km - 5:22(5:22/km) 123/127bpm [661b/km] 42cal 11.17/11.79kmph
6) 1km - 5:25(5:25/km) 126/130bpm [682b/km] 44cal 11.09/12.16kmph
7) 1km - 5:09(5:09/km) 126/132bpm [648b/km] 41cal 11.66/12.66kmph
8) 1km - 5:45(5:45/km) 135/145bpm [777b/km] 56cal 10.43/11.29kmph
9) 1km - 5:16(5:16/km) 128/137bpm [674b/km] 40cal 11.39/12.73kmph
10) 1km - 5:57(5:57/km) 128/140bpm [762b/km] 43cal 10.08/12.23kmph
11) 1km - 6:02(6:02/km) 127/139bpm [766b/km] 44cal 9.95/13.4kmph
12) 1km - 5:04(5:04/km) 130/140bpm [660b/km] 39cal 11.82/12.83kmph
13) 1km - 5:00(5:00/km) 133/141bpm [665b/km] 42cal 12/12.66kmph
14) 1km - 4:58(4:58/km) 134/139bpm [665b/km] 41cal 12.1/12.39kmph
15) 1km - 5:16(5:16/km) 132/138bpm [695b/km] 39cal 11.4/12.87kmph
16) 1km - 5:00(5:00/km) 134/137bpm [669b/km] 40cal 12.02/12.46kmph
17) 1km - 5:01(5:01/km) 134/139bpm [672b/km] 40cal 11.97/12.36kmph
18) 1km - 5:07(5:07/km) 136/143bpm [696b/km] 43cal 11.72/12.02kmph
19) 1km - 5:11(5:11/km) 136/140bpm [704b/km] 42cal 11.59/12.12kmph
20) 1km - 5:32(5:32/km) 135/143bpm [747b/km] 41cal 10.84/12.93kmph
21) 1km - 5:53(5:53/km) 133/141bpm [783b/km] 43cal 10.19/12.97kmph
22) 1km - 5:54(5:54/km) 127/137bpm [748b/km] 34cal 10.18/13.57kmph
23) 1km - 5:20(5:20/km) 130/143bpm [694b/km] 34cal 11.24/13.33kmph
24) 1km - 5:40(5:40/km) 136/142bpm [770b/km] 45cal 10.59/12.39kmph
25) 1km - 4:48(4:48/km) 133/138bpm [640b/km] 33cal 12.48/13.57kmph
26) 1km - 5:15(5:15/km) 135/141bpm [709b/km] 39cal 11.43/12.7kmph
27) 1km - 4:53(4:53/km) 137/141bpm [669b/km] 39cal 12.29/12.73kmph
28) 1km - 5:14(5:14/km) 135/142bpm [707b/km] 39cal 11.46/12.66kmph
29) 1km - 6:27(6:27/km) 132/140bpm [852b/km] 44cal 9.3/12.29kmph
30) 1km - 4:53(4:53/km) 133/139bpm [650b/km] 32cal 12.27/12.9kmph
31) 1km - 4:58(4:58/km) 138/141bpm [686b/km] 40cal 12.07/12.46kmph
32) 1km - 5:37(5:37/km) 136/140bpm [764b/km] 41cal 10.68/12.29kmph
33) 1km - 5:44(5:44/km) 130/139bpm [746b/km] 34cal 10.46/12.33kmph
34) 0.33km - 2:24(7:14/km) 127/135bpm [918b/km] 14cal 8.3/12.39kmph
5:37 5:10 5:13 5:09 5:22 5:25 5:09 5:45 5:16 5:57 6:02 5:04 5:00 4:58 5:16 5:00 5:01 5:07 5:11 5:32 5:53 5:54 5:20 5:40 4:48 5:15 4:53 5:14 6:27 4:53 4:58 5:37 5:44 2:24

Pace

8% 7% 21% 56% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:46 8:46 8:46 119 91-133 1043 182 122-188 39/37
2.00 17:07 8:21 8:21 126 122-131 1052 185 182-188 42/42
3.00 25:36 8:29 8:29 125 118-131 1061 184 180-186 127/128
4.00 34:10 8:34 8:34 126 119-132 1079 184 180-188 85/89
5.00 43:02 8:52 8:52 132 122-145 1170 181 110-188 121/86
6.00 52:21 9:19 9:19 127 112-140 1183 177 116-190 96/109
7.00 1:01:27 9:07 9:07 126 106-138 1148 181 116-198 87/100
8.00 1:09:30 8:03 8:03 133 126-141 1070 186 178-192 59/74
9.00 1:17:53 8:23 8:23 132 116-139 1107 185 116-194 83/92
10.00 1:25:52 7:59 7:59 134 128-137 1071 187 178-190 74/59
11.00 1:33:56 8:04 8:04 135 131-139 1089 187 176-190 56/55
12.00 1:42:17 8:21 8:21 136 131-143 1136 185 170-190 64/53
13.00 1:51:40 9:23 9:23 134 122-141 1257 176 116-190 75/44
14.00 2:00:58 9:17 9:17 126 102-137 1171 184 116-192 38/68
15.00 2:09:43 8:45 8:45 134 120-143 1173 183 116-190 52/47
16.00 2:17:52 8:09 8:09 134 126-141 1092 183 122-194 45/59
17.00 2:25:41 7:49 7:49 137 135-141 1071 188 184-190 38/50
18.00 2:35:19 9:38 9:38 133 115-140 1282 173 116-196 91/70
19.00 2:43:20 8:01 8:01 133 109-140 1067 187 178-192 64/75
20.00 2:52:14 8:53 8:53 134 111-140 1191 176 108-192 75/80
20.71 2:59:14 7:00 9:51 130 112-138 1281 169 114-190 93/63

Heart

130/145max
  • Show Beats/Mile

Elevation

Asc 1161m, Range 84m, Flat prediction 2:58:48
Elevation Graph
Biggest Climbs (m) Min/mi
27 18.9% 9:07
24 14.6% 8:39
24 13.1% 13:51
21 10.3% 7:36
20 17.2% 6:33
20 7.9% 7:54
See your biggest climbs

Cadence

182 (198 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.2 185 20.2 2:48:49 8:23
Walk 5.6 122 0.6 10:03 18:01
Still 0.2 - - 21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:24 43.03% More
800m 3:47 7:36 48.65% More
1km 4:49 7:44 49.91% More
Mile 7:48 7:48 52.58% More
5k 25:11 8:06 55.38% More
5 miles 40:49 8:10 55.52% More
10k 51:52 8:21 54.52% More
10 miles 1:24:10 8:25 55.48% More
Half 1:51:09 8:29 55.56% More
20 miles 2:52:06 8:36 56.42% More

Predictions

Dist Time Per Mile WAVA
1M 7:15 7:15 56.56
5km 24:05 7:45 57.90
5M 39:51 7:58 56.87
10km 50:09 8:04 56.39
10M 1:22:58 8:18 56.28
Half 1:50:24 8:26 55.50
20M 2:52:44 8:38 56.21
Mara 3:49:52 8:46 56.32
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