Sat 10th Sep 2022 at 11:33am by Steven McC

Run > Long Run
  • Time
    3:30:02
  • Miles
    23.54
  • Min/mi
    8:55
  • Pacing
    63%
  • WAVA
    51.66
  • Stride(cm)
    104
  • Cals
    2547
  • Cadence
    173
  • BPM
    158
  • %MHR
    92.2
  • B/mi
    1407
  • Asc(m)
    834
  • Hillscore
    31
  • Surface
    Road

Notes & Comments

2 comments
Split Summary
===
1) 1m - 9:13(9:13/m) 171/188bpm [1575b/mi] 142cal 6.51/7.37mph
2) 1m - 8:54(8:54/m) 174/183bpm [1549b/mi] 140cal 6.74/6.99mph
3) 1m - 9:01(9:01/m) 171/183bpm [1542b/mi] 139cal 6.65/7.16mph
4) 1m - 9:17(9:17/m) 158/174bpm [1467b/mi] 127cal 6.46/6.66mph
5) 1m - 9:17(9:17/m) 150/155bpm [1393b/mi] 106cal 6.46/6.66mph
6) 1m - 9:00(9:00/m) 146/167bpm [1315b/mi] 82cal 6.66/7.1mph
7) 1m - 8:43(8:43/m) 141/158bpm [1230b/mi] 60cal 6.88/7.1mph
8) 1m - 11:02(11:02/m) 141/154bpm [1555b/mi] 78cal 5.44/7.81mph
9) 1m - 8:11(8:11/m) 149/157bpm [1220b/mi] 87cal 7.33/7.76mph
10) 1m - 8:30(8:30/m) 149/152bpm [1266b/mi] 87cal 7.06/7.37mph
11) 1m - 8:40(8:40/m) 151/162bpm [1309b/mi] 94cal 6.92/7.14mph
12) 1m - 8:26(8:26/m) 154/163bpm [1299b/mi] 101cal 7.12/7.35mph
13) 1m - 11:27(11:27/m) 152/181bpm [1741b/mi] 123cal 5.24/7.37mph
14) 1m - 8:15(8:15/m) 162/167bpm [1337b/mi] 113cal 7.27/7.53mph
15) 1m - 8:28(8:28/m) 159/173bpm [1346b/mi] 108cal 7.09/7.39mph
16) 1m - 8:42(8:42/m) 160/164bpm [1392b/mi] 115cal 6.9/7.12mph
17) 1m - 11:30(11:30/m) 155/170bpm [1783b/mi] 127cal 5.21/7.72mph
18) 1m - 8:22(8:22/m) 161/168bpm [1346b/mi] 109cal 7.18/7.47mph
19) 1m - 8:10(8:10/m) 159/206bpm [1299b/mi] 101cal 7.34/7.47mph
20) 1m - 8:25(8:25/m) 170/205bpm [1430b/mi] 125cal 7.13/8.39mph
21) 1m - 8:04(8:04/m) 168/175bpm [1355b/mi] 118cal 7.44/7.78mph
22) 1m - 8:12(8:12/m) 168/175bpm [1377b/mi] 118cal 7.32/7.68mph
23) 1m - 7:53(7:53/m) 165/171bpm [1300b/mi] 107cal 7.61/7.72mph
24) 0.54m - 4:19(8:04/m) 155/167bpm [1251b/mi] 40cal 7.43/7.6mph
9:13 8:54 9:01 9:17 9:17 9:00 8:43 11:02 8:11 8:30 8:40 8:26 11:27 8:15 8:28 8:42 11:30 8:22 8:10 8:25 8:04 8:12 7:53 4:19
SeanMc
Brilliant :-) Well doen and just.... thanks!
Steven McC
Thank you, perfect set of training :-)

Pace

22% 66% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:13 9:13 9:13 169 121-188 1557 172 168-178 36/35
2.00 18:07 8:54 8:54 174 161-183 1549 172 168-176 45/39
3.00 27:08 9:01 9:01 170 140-183 1533 172 168-176 53/75
4.00 36:25 9:17 9:17 159 147-174 1476 173 168-176 49/39
5.00 45:42 9:17 9:17 150 144-155 1393 173 168-180 37/38
6.00 54:42 9:00 9:00 146 134-167 1315 172 166-178 61/48
7.00 1:03:26 8:43 8:43 140 118-158 1221 172 168-176 48/50
8.00 1:14:27 11:01 11:01 139 111-153 1532 171 118-180 48/49
9.00 1:22:39 8:12 8:12 149 142-157 1221 172 166-176 67/57
10.00 1:31:08 8:30 8:30 149 146-152 1266 174 170-178 44/84
11.00 1:39:48 8:40 8:40 151 145-161 1309 173 168-178 46/43
12.00 1:48:14 8:26 8:26 155 148-163 1307 172 168-178 63/58
13.00 1:59:42 11:27 11:27 153 119-181 1752 170 118-176 27/31
14.00 2:07:57 8:15 8:15 161 151-167 1329 173 168-178 66/54
15.00 2:16:25 8:28 8:28 159 146-172 1346 174 170-184 44/63
16.00 2:25:07 8:42 8:42 160 157-164 1392 174 170-180 58/50
17.00 2:36:37 11:30 11:30 156 124-170 1794 168 110-178 45/42
18.00 2:44:59 8:22 8:22 160 152-168 1339 176 172-180 59/39
19.00 2:53:09 8:10 8:10 161 148-206 1315 175 172-180 50/68
20.00 3:01:34 8:25 8:25 171 159-203 1439 176 170-180 25/26
21.00 3:09:38 8:04 8:04 169 164-175 1363 175 170-178 64/59
22.00 3:17:50 8:12 8:12 168 150-175 1377 177 172-180 47/48
23.00 3:25:42 7:53 7:53 164 153-171 1292 177 170-182 56/63
23.54 3:30:02 4:20 8:05 154 129-167 1244 176 168-182 36/29

Heart

158/206max
  • Show Beats/Mile

Elevation

Asc 834m, Range 56m, Flat prediction 3:30:56
Elevation Graph
Biggest Climbs (m) Min/mi
22 6.9% 8:10
21 12.6% 8:47
20 8.8% 7:59
18 8.8% 9:20
18 5.9% 8:24
16 15.4% 8:55
See your biggest climbs

Cadence

173 (184 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.4 173 23.5 3:26:39 8:47
Walk 1.1 116 0 2:14 1:33:51
Still 0.6 - - 1:10 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:22 39.35% More
800m 3:54 7:51 43.48% More
1km 4:53 7:51 45.43% More
Mile 7:53 7:53 48.01% More
5k 24:59 8:03 51.43% More
5 miles 40:42 8:08 51.76% More
10k 50:46 8:10 52.00% More
10 miles 1:25:48 8:35 50.99% More
Half 1:55:04 8:47 50.39% More
20 miles 2:57:54 8:54 51.24% More

Predictions

Dist Time Per Mile
1M 7:23 7:23
5km 24:33 7:54
5M 40:39 8:08
10km 51:11 8:14
10M 1:24:45 8:29
Half 1:52:51 8:37
20M 2:56:43 8:50
Mara 3:55:16 8:59
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