Thu 28th Jul 2022 at 8:14am by minardi

Run > Long Run
  • Time
    3:29:26
  • Miles
    18.09
  • Min/mi
    11:35
  • Pacing
    49%
  • WAVA
    55.74
  • Stride(cm)
    86
  • Cals
    1749
  • Cadence
    162
  • BPM
    135
  • %MHR
    79.2
  • B/mi
    1568
  • Asc(m)
    470
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

3 comments
With Odie. My hip went at about mile 13 so a lot of limping got involved.

Split Summary
===
1) 1m - 10:59(10:59/m) 133/143bpm [1460b/mi] 100cal 5.46/5.72mph
2) 1m - 10:55(10:55/m) 132/149bpm [1441b/mi] 97cal 5.5/5.72mph
3) 1m - 10:37(10:37/m) 137/142bpm [1455b/mi] 100cal 5.65/5.89mph
4) 1m - 10:37(10:37/m) 139/143bpm [1475b/mi] 99cal 5.65/5.87mph
5) 1m - 10:52(10:52/m) 139/145bpm [1511b/mi] 101cal 5.52/5.87mph
6) 1m - 10:29(10:29/m) 137/143bpm [1437b/mi] 91cal 5.72/6.12mph
7) 1m - 10:58(10:58/m) 140/148bpm [1534b/mi] 99cal 5.48/5.93mph
8) 1m - 10:57(10:57/m) 138/147bpm [1512b/mi] 90cal 5.48/5.91mph
9) 1m - 10:55(10:55/m) 140/147bpm [1529b/mi] 93cal 5.49/6.2mph
10) 1m - 11:07(11:07/m) 137/151bpm [1524b/mi] 85cal 5.4/5.89mph
11) 1m - 10:56(10:56/m) 142/158bpm [1553b/mi] 93cal 5.49/5.8mph
12) 1m - 11:41(11:41/m) 139/153bpm [1623b/mi] 97cal 5.14/5.95mph
13) 1m - 14:49(14:49/m) 122/153bpm [1808b/mi] 94cal 4.05/5.95mph
14) 1m - 15:38(15:38/m) 114/143bpm [1782b/mi] 84cal 3.84/5.72mph
15) 1m - 10:46(10:46/m) 142/150bpm [1528b/mi] 100cal 5.58/5.87mph
16) 1m - 11:18(11:18/m) 145/153bpm [1638b/mi] 106cal 5.31/5.85mph
17) 1m - 12:40(12:40/m) 143/156bpm [1811b/mi] 112cal 4.74/5.72mph
18) 1m - 12:15(12:15/m) 141/152bpm [1726b/mi] 99cal 4.9/5.82mph
19) 0.09m - 57(10:45/m) 152/154bpm [1635b/mi] 9cal 5.58/5.49mph
10:59 10:55 10:37 10:37 10:52 10:29 10:58 10:57 10:55 11:07 10:56 11:41 14:49 15:38 10:46 11:18 12:40 12:15 57
Ness
Excellent mileage 👍
Fenland Flier
Good solid mileage, I've been considering running out to Chapel Hill for a long time but never got around to it.
Stevce
Great mileage well done
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

25% 30% 43% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:33 5:33 11:06 122 70-142 1355 167 164-172 6/32
1.00 10:59 5:26 10:51 138 131-142 1498 168 164-170 25/26
1.50 16:31 5:32 +3 11:05 135 120-140 1496 168 166-170 21/13
2.00 26:06 9:35 +4:11 19:10 124 77-149 2378 170 130-176 21/25
2.50 31:48 5:42 +24 11:24 136 124-141 1551 169 164-174 31/29
3.00 37:08 5:20 10:40 138 133-142 1471 170 168-172 14/18
3.50 42:58 5:49 +28 11:39 139 130-142 1619 169 166-172 10/14
4.00 48:14 5:16 10:31 138 130-143 1452 170 166-174 21/19
4.50 53:37 5:24 10:47 140 135-144 1510 169 168-172 18/17
5.00 59:21 5:44 +15 11:27 138 129-143 1581 168 164-174 15/18
5.50 1:05:58 6:37 +1:24 13:14 133 106-143 1760 171 168-176 15/14
6.00 1:11:15 5:17 10:34 139 132-143 1469 170 168-174 13/12
6.50 1:16:34 5:20 10:39 141 136-146 1502 169 168-172 14/17
7.00 1:22:36 6:02 +24 12:04 139 123-148 1677 163 116-174 27/26
7.50 1:28:16 5:39 11:19 135 118-143 1527 163 118-232 22/21
8.00 1:33:59 5:43 +25 11:26 139 123-146 1588 170 164-172 24/21
8.50 1:39:59 6:01 +50 12:01 139 125-147 1671 171 166-178 15/17
9.00 1:45:43 5:44 11:28 141 124-146 1617 162 116-172 20/14
9.50 1:51:26 5:43 11:26 135 111-146 1543 160 110-174 22/18
10.00 1:58:24 6:58 +1:34 13:56 138 123-150 1924 168 122-174 18/27
10.50 2:05:23 6:59 +1:37 13:58 136 106-147 1899 167 104-174 23/14
11.00 2:10:58 5:34 11:09 146 131-157 1627 163 112-180 16/24
11.50 2:17:25 6:27 12:54 131 114-151 1689 145 112-174 20/20
12.00 2:22:38 5:14 10:28 147 136-153 1537 171 166-172 16/17
12.50 2:31:08 8:29 +1:55 16:59 132 104-152 2241 154 108-176 19/17
13.00 2:41:23 10:15 +2:00 20:30 116 94-148 2378 130 110-174 26/26
13.50 2:53:36 12:14 +3:24 24:27 109 90-134 2665 125 96-172 19/23
14.00 3:01:48 8:11 +1:24 16:23 121 89-143 1982 155 114-174 18/13
14.50 3:07:31 5:43 +23 11:27 143 137-150 1637 173 170-180 28/23
15.00 3:15:20 7:48 +2:23 15:37 141 113-148 2201 172 170-176 9/15
15.50 3:21:07 5:47 11:35 143 132-150 1656 162 102-176 15/13
16.00 3:26:38 5:31 11:01 148 142-153 1631 170 166-176 21/21
16.50 3:33:07 6:30 12:59 138 116-151 1792 152 118-178 20/17
17.00 3:39:18 6:11 12:21 148 136-155 1828 157 114-176 28/32
17.50 3:45:44 6:26 12:52 141 125-152 1815 152 116-174 21/22
18.00 3:51:31 5:47 11:35 141 117-153 1632 165 104-176 23/18
18.09 3:52:30 59 11:02 152 151-154 1678 171 170-174 2/2

Heart

135/157max
  • Show Beats/Mile

Elevation

Asc 470m, Range 40m, Flat prediction 3:29:29
Elevation Graph
Biggest Climbs (m) Min/mi
10 8.6% 10:50
See your biggest climbs

Cadence

162 (232 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.0 170 16.2 2:51:14 11:58
Walk 14.9 118 1.9 38:02 20:01
Still 0.3 - - 47 -
Pause 8.8 - - 22:27 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 10:00 42.77% More
800m 5:08 10:19 47.38% More
1km 6:29 10:25 48.65% More
Mile 10:31 10:31 50.32% More
5k 34:10 11:00 54.14% More
5 miles 56:10 11:14 53.90% More
10k 1:10:11 11:18 54.09% More
10 miles 1:56:28 11:39 53.90% More
Half 2:43:12 12:27 50.68% More

Predictions

Dist Time Per Mile WAVA
1M 9:20 9:20 56.71
5km 31:32 10:09 58.65
5M 52:35 10:31 57.58
10km 1:06:25 10:41 57.16
10M 1:50:45 11:05 56.68
Half 2:28:03 11:18 55.48
20M 3:53:17 11:40 55.66
Mara 5:11:50 11:54 55.32

Fetch Miles

10:35 Along the river bank
10:56 "through" the lock
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