Sat 21st Jan 2023 at 8:12am by Llamadance
Run > Long Run
-
Time
2:11:25
-
Miles
14.37
-
Min/mi
9:09
-
Pacing
90%
-
WAVA
56.02
-
Stride(cm)
103
-
Cals
1363
-
Cadence
171
-
BPM
142
-
%MHR
76.2
-
B/mi
1303
-
Asc(m)
358
-
Hillscore
28
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:23(6:23/km) 126/138bpm [803b/km] 53cal 9.41/11.59kmph
2) 1km - 6:24(6:24/km) 136/148bpm [871b/km] 65cal 9.37/10.65kmph
3) 1km - 5:21(5:21/km) 137/145bpm [733b/km] 55cal 11.21/11.72kmph
4) 1km - 5:09(5:09/km) 131/141bpm [674b/km] 47cal 11.66/11.99kmph
5) 1km - 5:22(5:22/km) 138/147bpm [741b/km] 55cal 11.17/11.62kmph
6) 1km - 5:33(5:33/km) 140/151bpm [778b/km] 58cal 10.8/11.22kmph
7) 1km - 5:22(5:22/km) 137/145bpm [734b/km] 53cal 11.2/11.72kmph
8) 1km - 5:39(5:39/km) 144/153bpm [814b/km] 61cal 10.61/11.52kmph
9) 1km - 5:30(5:30/km) 142/147bpm [780b/km] 58cal 10.92/11.29kmph
10) 1km - 5:52(5:52/km) 143/152bpm [839b/km] 61cal 10.22/10.85kmph
11) 1km - 5:59(5:59/km) 149/155bpm [893b/km] 70cal 10.02/10.88kmph
12) 1km - 5:33(5:33/km) 143/151bpm [794b/km] 58cal 10.8/11.66kmph
13) 1km - 5:20(5:20/km) 141/151bpm [752b/km] 52cal 11.24/12.02kmph
14) 1km - 6:11(6:11/km) 143/161bpm [885b/km] 59cal 9.69/11.72kmph
15) 1km - 6:22(6:22/km) 155/166bpm [986b/km] 78cal 9.43/11.25kmph
16) 1km - 5:38(5:38/km) 148/157bpm [835b/km] 63cal 10.64/12.09kmph
17) 1km - 5:13(5:13/km) 140/147bpm [731b/km] 47cal 11.49/11.82kmph
18) 1km - 5:21(5:21/km) 144/148bpm [770b/km] 54cal 11.22/11.56kmph
19) 1km - 5:27(5:27/km) 147/151bpm [801b/km] 59cal 11.01/11.56kmph
20) 1km - 5:52(5:52/km) 148/152bpm [869b/km] 65cal 10.22/11.35kmph
21) 1km - 6:06(6:06/km) 157/161bpm [958b/km] 74cal 9.84/10.92kmph
22) 1km - 5:39(5:39/km) 153/159bpm [864b/km] 66cal 10.63/11.96kmph
23) 1km - 5:25(5:25/km) 143/153bpm [775b/km] 47cal 11.07/11.89kmph
24) 0.12km - 43(5:48/km) 142/144bpm [825b/km] 5cal 10.33/11.15kmph
6:23 6:24 5:21 5:09 5:22 5:33 5:22 5:39 5:30 5:52 5:59 5:33 5:20 6:11 6:22 5:38 5:13 5:21 5:27 5:52 6:06 5:39 5:25 43
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:04 |
5:04 |
10:09 |
120 85-134 |
1218 |
170 162-178 |
29/2 |
| 1.00 |
10:03 |
4:58 |
9:56 |
133 129-137 |
1322 |
170 164-176 |
24/1 |
| 1.50 |
15:03 |
5:01 |
10:02 |
140 132-148 |
1404 |
168 160-174 |
28/6 |
| 2.00 |
19:15 |
4:11 |
8:23 |
133 125-144 |
1115 |
170 168-174 |
1/25 |
| 2.50 |
23:23 |
4:08 |
8:17 |
132 126-140 |
1093 |
171 168-174 |
0/20 |
| 3.00 |
27:42 |
4:19 |
8:38 |
137 133-140 |
1182 |
171 170-174 |
2/7 |
| 3.50 |
32:02 |
4:20 |
8:39 |
142 135-150 |
1229 |
170 168-174 |
2/6 |
| 4.00 |
36:29 |
4:28 |
8:55 |
138 131-144 |
1231 |
171 168-176 |
9/12 |
| 4.50 |
40:58 |
4:29 |
8:57 |
140 128-152 |
1254 |
170 164-174 |
15/11 |
| 5.00 |
45:28 |
4:30 |
9:00 |
142 136-146 |
1277 |
171 168-176 |
11/7 |
| 5.50 |
49:52 |
4:24 |
8:48 |
142 136-146 |
1250 |
172 170-176 |
5/5 |
| 6.00 |
54:23 |
4:31 |
9:03 |
141 138-143 |
1275 |
171 170-174 |
8/1 |
| 6.50 |
59:25 |
5:02 |
10:05 |
148 141-154 |
1491 |
170 164-172 |
27/0 |
| 7.00 |
1:04:04 |
4:39 |
9:17 |
149 145-155 |
1383 |
171 168-174 |
20/1 |
| 7.50 |
1:08:32 |
4:28 |
8:55 |
141 134-151 |
1258 |
169 144-176 |
3/33 |
| 8.00 |
1:12:49 |
4:17 |
8:35 |
143 132-150 |
1226 |
171 166-174 |
8/15 |
| 8.50 |
1:17:25 |
4:36 |
9:12 |
136 128-148 |
1252 |
170 162-174 |
8/34 |
| 9.00 |
1:23:00 |
5:35 |
11:10 |
156 145-163 |
1743 |
169 166-174 |
51/0 |
| 9.50 |
1:27:52 |
4:52 |
9:44 |
151 144-165 |
1470 |
170 162-176 |
16/8 |
| 10.00 |
1:32:08 |
4:16 |
8:32 |
148 143-157 |
1263 |
171 162-174 |
2/14 |
| 10.50 |
1:36:20 |
4:11 |
8:23 |
140 133-146 |
1173 |
171 164-174 |
0/31 |
| 11.00 |
1:40:34 |
4:14 |
8:29 |
143 135-147 |
1213 |
172 168-174 |
1/10 |
| 11.50 |
1:45:04 |
4:29 |
8:59 |
146 144-148 |
1311 |
170 160-174 |
6/3 |
| 12.00 |
1:49:28 |
4:24 |
8:49 |
148 146-150 |
1304 |
172 170-176 |
3/5 |
| 12.50 |
1:54:18 |
4:51 |
9:41 |
150 146-158 |
1453 |
171 166-174 |
17/0 |
| 13.00 |
1:59:10 |
4:51 |
9:42 |
157 153-160 |
1523 |
171 168-174 |
24/1 |
| 13.50 |
2:03:53 |
4:44 |
9:27 |
155 150-158 |
1466 |
171 156-180 |
11/7 |
| 14.00 |
2:08:06 |
4:13 |
8:25 |
146 138-152 |
1230 |
172 166-180 |
2/29 |
| 14.37 |
2:11:25 |
3:19 |
9:01 |
138 130-149 |
1243 |
169 160-174 |
0/41 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
78 4.1% |
10:11
|
|
71 4.4% |
10:25
|
|
58 2.2% |
9:30
|
|
58 2.3% |
9:26
|
|
14 3.4% |
9:05
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
97.3 |
170 |
14 |
2:07:56 |
9:07 |
| Walk |
2.7 |
161 |
0.3 |
3:29 |
10:24 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:00 |
8:03 |
42.11% |
More |
| 800m |
4:05 |
8:13 |
48.68% |
More |
| 1km |
5:06 |
8:13 |
50.70% |
More |
| Mile |
8:18 |
8:18 |
52.98% |
More |
| 5k |
26:46 |
8:37 |
55.91% |
More |
| 5 miles |
43:59 |
8:48 |
55.48% |
More |
| 10k |
55:12 |
8:53 |
55.22% |
More |
| 10 miles |
1:29:57 |
9:00 |
56.05% |
More |
| Half |
1:58:22 |
9:02 |
56.37% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:40 |
6:40 |
65.94 |
| 5km |
23:42 |
7:38 |
63.15 |
| 5M |
40:21 |
8:04 |
60.46 |
| 10km |
51:28 |
8:17 |
59.23 |
| 10M |
1:27:37 |
8:46 |
57.54 |
| Half |
1:58:30 |
9:03 |
55.87 |
| 20M |
3:10:12 |
9:31 |
55.16 |
| Mara |
4:17:15 |
9:49 |
54.38 |
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