Fri 20th Jan 2023 at 8:06am by depeche_mould

Run > Long Run
  • Time
    2:28:04
  • Miles
    18.69
  • Min/mi
    7:55
  • Pacing
    0%
  • WAVA
    57.99
  • Stride(cm)
    110
  • Cals
    2124
  • Cadence
    184
  • BPM
    157
  • %MHR
    87.4
  • B/mi
    1246
  • Asc(m)
    317
  • Hillscore
    26
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:44(5:44/km) 121/134bpm [693b/km] 59cal 10.47/12.39kmph
2) 1km - 4:52(4:52/km) 131/137bpm [638b/km] 57cal 12.33/13.87kmph
3) 1km - 4:59(4:59/km) 137/149bpm [682b/km] 62cal 12.06/14.21kmph
4) 1km - 5:09(5:09/km) 144/150bpm [741b/km] 70cal 11.65/13.37kmph
5) 1km - 4:55(4:55/km) 155/165bpm [762b/km] 74cal 12.2/13.27kmph
6) 1km - 4:38(4:38/km) 162/171bpm [752b/km] 73cal 12.93/13.5kmph
7) 1km - 4:47(4:47/km) 157/165bpm [750b/km] 70cal 12.56/14.04kmph
8) 1km - 4:50(4:50/km) 161/167bpm [778b/km] 75cal 12.41/14.01kmph
9) 1km - 4:37(4:37/km) 158/163bpm [729b/km] 70cal 13/13.2kmph
10) 1km - 4:56(4:56/km) 163/180bpm [803b/km] 76cal 12.18/13.5kmph
11) 1km - 4:42(4:42/km) 183/194bpm [861b/km] 86cal 12.75/13.47kmph
12) 1km - 5:06(5:06/km) 174/183bpm [887b/km] 87cal 11.77/13.44kmph
13) 1km - 4:46(4:46/km) 164/175bpm [782b/km] 70cal 12.59/13.37kmph
14) 1km - 4:46(4:46/km) 172/179bpm [820b/km] 79cal 12.59/13.6kmph
15) 1km - 4:55(4:55/km) 172/182bpm [847b/km] 82cal 12.19/14.14kmph
16) 1km - 5:19(5:19/km) 146/175bpm [775b/km] 72cal 11.3/14.21kmph
17) 1km - 5:13(5:13/km) 146/157bpm [762b/km] 74cal 11.49/12.97kmph
18) 1km - 4:53(4:53/km) 143/152bpm [699b/km] 64cal 12.28/13.17kmph
19) 1km - 5:00(5:00/km) 156/164bpm [779b/km] 75cal 12.01/13.23kmph
20) 1km - 4:58(4:58/km) 168/183bpm [836b/km] 82cal 12.06/13.03kmph
21) 1km - 4:38(4:38/km) 172/177bpm [798b/km] 78cal 12.93/14.04kmph
22) 1km - 4:39(4:39/km) 166/174bpm [772b/km] 75cal 12.91/13.33kmph
23) 1km - 4:34(4:34/km) 170/176bpm [776b/km] 75cal 13.15/13.37kmph
24) 1km - 5:20(5:20/km) 173/186bpm [922b/km] 89cal 11.26/13.33kmph
25) 1km - 4:36(4:36/km) 176/181bpm [809b/km] 79cal 13.06/14.78kmph
26) 1km - 4:54(4:54/km) 179/190bpm [876b/km] 86cal 12.26/14.44kmph
27) 1km - 4:44(4:44/km) 179/188bpm [848b/km] 84cal 12.67/14.51kmph
28) 1km - 4:52(4:52/km) 169/180bpm [822b/km] 73cal 12.33/14.08kmph
29) 1km - 4:48(4:48/km) 134/143bpm [643b/km] 15cal 12.5/13.98kmph
30) 1km - 5:23(5:23/km) 122/131bpm [656b/km] 13cal 11.16/13.74kmph
31) 0.04km - 16(6:40/km) 116/118bpm [773b/km] 9/11.05kmph

Run towards John's place for a catch up coffee, then return. Long run done early for the week, realistically the last long one done in Ireland for a while.
5:44 4:52 4:59 5:09 4:55 4:38 4:47 4:50 4:37 4:56 4:42 5:06 4:46 4:46 4:55 5:19 5:13 4:53 5:00 4:58 4:38 4:39 4:34 5:20 4:36 4:54 4:44 4:52 4:48 5:23 16

Pace

30% 53% 17%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:32 5:32 +48 11:04 118 87-134 1306 180 86-188 26/2
1.00 10:13 4:41 +34 9:21 131 111-137 1225 184 164-188 22/0
1.50 13:51 3:38 7:16 132 127-140 960 184 182-188 1/22
2.00 18:07 4:16 +5 8:32 139 133-148 1185 182 92-190 12/21
2.50 22:31 4:25 +15 8:49 145 136-152 1279 180 120-188 21/4
3.00 26:35 4:04 +4 8:08 156 148-165 1268 184 172-190 5/9
3.50 30:22 3:47 7:33 162 151-170 1224 186 182-190 11/3
4.00 35:05 4:44 +56 9:28 157 128-164 1485 185 178-192 1/24
4.50 39:14 4:09 +8 8:18 159 144-166 1319 186 158-192 12/26
5.00 42:56 3:41 7:23 160 153-164 1181 183 180-188 4/9
5.50 46:39 3:43 7:26 158 152-163 1176 183 178-186 6/12
6.00 50:47 4:09 +10 8:17 159 141-172 1317 182 174-186 15/3
6.50 54:41 3:54 7:48 180 169-194 1403 185 174-188 9/4
7.00 58:45 4:04 +9 8:08 178 170-187 1449 183 110-190 4/7
7.50 1:02:42 3:57 7:53 173 162-182 1364 185 172-188 8/5
8.00 1:07:24 4:42 +52 9:25 163 138-175 1535 187 178-190 5/11
8.50 1:11:23 3:58 7:57 172 165-179 1367 186 176-188 4/6
9.00 1:15:41 4:18 +18 8:37 171 160-181 1472 187 182-188 11/8
9.50 1:19:21 3:40 7:20 172 166-177 1262 181 164-186 9/16
10.00 2:39:09 1:19:48 +1:16:48 2:39:36 136 89-172 21706 182 120-188 16/14
10.50 2:44:55 5:46 +6 11:32 146 129-156 1684 183 92-192 7/6
11.00 2:49:12 4:17 +16 8:34 141 129-151 1208 184 172-188 4/7
11.50 2:53:21 4:08 +5 8:16 151 141-161 1249 184 174-188 6/10
12.00 2:57:08 3:48 7:35 159 156-164 1207 186 182-188 5/8
12.50 3:01:12 4:04 +4 8:08 173 156-182 1407 186 90-190 3/19
13.00 3:04:57 3:44 7:29 171 166-176 1279 187 178-188 2/11
13.50 3:08:41 3:44 7:28 167 159-174 1248 186 182-188 14/9
14.00 3:12:25 3:44 7:28 169 164-175 1262 186 180-188 10/31
14.50 3:17:24 4:59 +1:04 9:58 169 144-186 1683 186 166-188 28/5
15.00 3:22:07 4:43 +33 9:26 175 153-186 1650 187 168-190 22/6
15.50 3:25:58 3:52 +8 7:44 175 162-180 1353 187 180-192 27/16
16.00 3:29:37 3:39 7:18 177 168-181 1291 186 176-188 17/15
16.50 3:34:08 4:30 +19 9:01 181 170-190 1632 183 108-192 27/16
17.00 3:37:46 3:38 7:16 177 172-180 1285 185 176-190 11/41
17.50 3:41:49 4:04 8:08 160 139-177 1301 184 128-190 11/20
18.00 3:45:48 3:58 +6 7:57 133 124-141 1056 182 110-188 6/29
18.50 3:49:55 4:07 +4 8:14 125 120-131 1030 181 110-186 28/10
18.67 3:51:40 1:45 10:31 117 113-120 1231 180 162-186 10/0

Heart

157/194max
  • Show Beats/Mile

Elevation

Asc 317m, Range 109m, Flat prediction 2:24:01
Elevation Graph
Biggest Climbs (m) Min/mi
45 3.5% 10:00
33 3.7% 8:10
32 9.3% 10:37
23 4.1% 8:33
23 6.9% 6:49
20 3.6% 7:45
See your biggest climbs

Cadence

184 (196 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.0 184 18.6 2:31:15 12:19
Walk 0.7 113 0.1 2:03 24:39
Still 0.2 - - 38 -
Pause 25.1 - - 1:17:44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:51 44.22% More
800m 3:29 7:01 49.34% More
1km 4:25 7:06 51.09% More
Mile 7:20 7:20 53.08% More
5k 23:58 7:43 55.24% More
5 miles 40:03 8:01 53.71% More
10k 49:54 8:02 53.86% More
10 miles 2:37:08 15:43 28.26% More
Half 3:02:51 13:57 32.12% More

Predictions

Dist Time Per Mile WAVA
1M 6:39 6:39 58.59
5km 22:06 7:07 59.91
5M 36:36 7:19 58.76
10km 46:05 7:25 58.33
10M 1:16:18 7:38 58.19
Half 1:41:36 7:45 57.37
20M 2:39:05 7:57 58.06
Mara 3:31:49 8:05 58.14
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