Sat 24th Sep 2022 at 9:23am by Oranj
Run > Long Run
-
Time
3:37:16
-
Miles
26.29
-
Min/mi
8:16
-
Pacing
95%
-
WAVA
67.69
-
Stride(cm)
116
-
Cals
2911
-
Watts
334
-
Cadence
167
-
BPM
141
-
%MHR
83.9
-
B/mi
1165
-
Asc(m)
212
-
Hillscore
11
-
Surface
Road
Notes & Comments
L knee sore. Wheels started to come off in the last few km
===
1) 2km - 10:12(5:06/km) 138/148bpm [703b/km] 142cal 373/497W
2) 2km - 10:04(5:02/km) 141/171bpm [710b/km] 138cal 348/396W
3) 2km - 10:01(5:01/km) 131/137bpm [656b/km] 122cal 325/345W
4) 2km - 10:10(5:05/km) 136/142bpm [692b/km] 133cal 344/413W
5) 2km - 10:21(5:10/km) 136/143bpm [703b/km] 131cal 341/406W
6) 2km - 10:19(5:10/km) 135/140bpm [697b/km] 133cal 318/345W
7) 2km - 10:21(5:11/km) 137/143bpm [709b/km] 133cal 327/363W
8) 2km - 10:12(5:06/km) 140/158bpm [714b/km] 133cal 350/406W
9) 2km - 10:15(5:07/km) 140/148bpm [717b/km] 132cal 342/384W
10) 2km - 10:05(5:03/km) 139/143bpm [701b/km] 152cal 321/365W
11) 2km - 10:21(5:11/km) 139/145bpm [720b/km] 144cal 324/365W
12) 2km - 10:09(5:05/km) 143/147bpm [726b/km] 135cal 351/413W
13) 2km - 10:13(5:07/km) 143/152bpm [731b/km] 138cal 344/379W
14) 2km - 10:11(5:05/km) 141/153bpm [718b/km] 140cal 326/444W
15) 2km - 10:17(5:08/km) 143/150bpm [735b/km] 141cal 326/401W
16) 2km - 10:22(5:11/km) 144/150bpm [746b/km] 135cal 326/411W
17) 2km - 10:20(5:10/km) 145/153bpm [749b/km] 146cal 325/395W
18) 2km - 10:11(5:06/km) 145/152bpm [738b/km] 137cal 321/410W
19) 2km - 10:20(5:10/km) 147/153bpm [759b/km] 140cal 324/406W
20) 2km - 10:34(5:17/km) 148/156bpm [782b/km] 145cal 328/421W
21) 2km - 10:41(5:20/km) 146/153bpm [780b/km] 139cal 328/400W
22) 0.31km - 1:37(5:11/km) 148/153bpm [768b/km] 22cal 317/344W
10:12 10:04 10:01 10:10 10:21 10:19 10:21 10:12 10:15 10:05 10:21 10:09 10:13 10:11 10:17 10:22 10:20 10:11 10:20 10:34 10:41 1:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
8:12 |
8:12 |
8:12 |
137 85-145 |
1123 |
166 162-174 |
376 325-497 |
27/4 |
2.00 |
16:17 |
8:05 |
8:05 |
145 135-171 |
1172 |
167 166-168 |
359 326-422 |
14/8 |
3.00 |
24:24 |
8:07 |
8:07 |
133 124-140 |
1079 |
166 162-170 |
325 293-366 |
2/39 |
4.00 |
32:33 |
8:10 +3
|
8:10 |
132 125-138 |
1077 |
165 134-170 |
334 147-413 |
4/19 |
5.00 |
40:45 |
8:12 |
8:12 |
136 129-142 |
1114 |
166 164-168 |
346 325-362 |
9/8 |
6.00 |
49:06 |
8:21 |
8:21 |
137 128-143 |
1143 |
166 164-168 |
346 316-406 |
15/4 |
7.00 |
57:24 |
8:18 |
8:18 |
135 130-139 |
1121 |
166 164-180 |
318 294-345 |
4/12 |
8.00 |
1:05:44 |
8:20 |
8:20 |
137 127-143 |
1142 |
165 164-176 |
325 304-358 |
9/9 |
9.00 |
1:14:01 |
8:17 |
8:17 |
138 131-143 |
1144 |
166 162-178 |
334 272-406 |
10/10 |
10.00 |
1:22:11 |
8:10 |
8:10 |
140 129-158 |
1143 |
167 164-172 |
348 318-365 |
9/9 |
11.00 |
1:30:28 |
8:16 |
8:16 |
140 136-148 |
1158 |
167 166-172 |
346 321-384 |
19/11 |
12.00 |
1:38:35 |
8:07 |
8:07 |
139 131-143 |
1128 |
169 164-208 |
320 289-365 |
7/14 |
13.00 |
1:46:52 |
8:18 |
8:18 |
139 133-145 |
1153 |
167 164-172 |
326 308-361 |
9/9 |
14.00 |
1:55:08 |
8:16 |
8:16 |
140 134-147 |
1156 |
167 164-176 |
332 270-413 |
11/13 |
15.00 |
2:03:16 |
8:08 |
8:08 |
143 137-146 |
1163 |
168 166-170 |
349 324-369 |
11/10 |
16.00 |
2:11:33 |
8:17 |
8:17 |
142 133-148 |
1176 |
168 166-180 |
344 318-379 |
19/10 |
17.00 |
2:19:56 |
8:23 +15
|
8:23 |
141 133-153 |
1182 |
167 128-186 |
327 129-444 |
12/24 |
18.00 |
2:28:09 |
8:14 |
8:14 |
142 139-147 |
1168 |
168 162-184 |
329 298-391 |
10/11 |
19.00 |
2:36:30 |
8:21 |
8:21 |
144 138-150 |
1202 |
167 164-172 |
328 275-411 |
17/8 |
20.00 |
2:44:49 |
8:19 |
8:19 |
143 137-150 |
1190 |
168 166-178 |
318 259-398 |
14/19 |
21.00 |
2:53:10 |
8:21 |
8:21 |
145 135-153 |
1210 |
169 162-182 |
329 246-395 |
24/18 |
22.00 |
3:01:21 |
8:11 |
8:11 |
145 138-152 |
1185 |
168 166-176 |
321 291-362 |
10/12 |
23.00 |
3:09:45 |
8:24 +7
|
8:24 |
146 137-153 |
1227 |
169 164-182 |
325 210-410 |
15/22 |
24.00 |
3:18:11 |
8:26 |
8:26 |
148 140-155 |
1249 |
168 166-178 |
329 303-398 |
19/4 |
25.00 |
3:26:41 |
8:30 +6
|
8:30 |
147 139-156 |
1250 |
169 120-180 |
322 171-421 |
14/17 |
26.00 |
3:35:37 |
8:56 +17
|
8:56 |
146 138-151 |
1304 |
168 112-178 |
331 78-400 |
17/6 |
26.29 |
3:38:03 |
2:26 |
8:24 |
148 143-153 |
1244 |
170 168-184 |
322 273-344 |
3/4 |
Elevation
Biggest Climbs (m) |
Min/mi |
33 1.2% |
8:10
|
22 1.3% |
8:32
|
17 2.0% |
8:36
|
12 1.7% |
8:48
|
12 1.3% |
8:22
|
12 1.3% |
8:26
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.5 |
167 |
26.2 |
3:36:56 |
8:17 |
Walk |
0.3 |
126 |
0 |
43 |
17:06 |
Pause |
0.2 |
- |
- |
24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:46 |
45.06% |
More |
800m |
3:57 |
7:57 |
52.42% |
More |
1km |
4:57 |
7:58 |
54.52% |
More |
Mile |
8:01 |
8:01 |
57.18% |
More |
5k |
25:09 |
8:06 |
62.04% |
More |
5 miles |
40:43 |
8:09 |
62.59% |
More |
10k |
50:49 |
8:11 |
62.70% |
More |
10 miles |
1:22:07 |
8:13 |
64.24% |
More |
Half |
1:47:40 |
8:13 |
64.87% |
More |
20 miles |
2:44:48 |
8:14 |
66.65% |
More |
Mara |
3:37:18 |
8:18 |
67.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
63.17 |
5km |
23:34 |
7:35 |
66.20 |
5M |
38:40 |
7:44 |
65.90 |
10km |
48:28 |
7:48 |
65.74 |
10M |
1:19:30 |
7:57 |
66.35 |
Half |
1:45:17 |
8:02 |
65.83 |
20M |
2:43:29 |
8:10 |
67.18 |
Mara |
3:36:30 |
8:16 |
67.65 |
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