Sat 21st Jan 2023 at 11:02am by hels99
Run > Long Run
- cold
-
Time
3:15:00
-
Miles
20.40
-
Min/mi
9:34
-
Pacing
76%
-
WAVA
65.28
-
Stride(cm)
98
-
Cals
1359
-
Cadence
172
-
BPM
134
-
%MHR
74.6
-
B/mi
1283
-
Asc(m)
266
-
Hillscore
27
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 5:45(9:16/m) 118/126bpm [1093b/mi] 44cal 6.48/6.62mph
2) 0.62m - 5:50(9:23/m) 124/134bpm [1163b/mi] 46cal 6.4/6.66mph
3) 0.62m - 5:53(9:27/m) 125/132bpm [1182b/mi] 46cal 6.35/6.7mph
4) 0.62m - 5:50(9:23/m) 122/129bpm [1145b/mi] 41cal 6.39/6.59mph
5) 0.62m - 6:07(9:51/m) 129/135bpm [1271b/mi] 47cal 6.09/6.45mph
6) 0.62m - 5:59(9:38/m) 128/133bpm [1234b/mi] 46cal 6.22/6.43mph
7) 0.62m - 6:19(10:10/m) 127/139bpm [1291b/mi] 45cal 5.9/6.39mph
8) 0.62m - 5:54(9:29/m) 127/140bpm [1205b/mi] 42cal 6.33/6.76mph
9) 0.62m - 5:52(9:26/m) 127/139bpm [1198b/mi] 41cal 6.36/6.89mph
10) 0.62m - 6:18(10:08/m) 130/138bpm [1317b/mi] 46cal 5.92/6.66mph
11) 0.62m - 6:13(10:01/m) 132/148bpm [1321b/mi] 45cal 5.99/6.64mph
12) 0.62m - 5:58(9:37/m) 131/142bpm [1259b/mi] 43cal 6.24/6.72mph
13) 0.62m - 5:56(9:32/m) 132/147bpm [1259b/mi] 42cal 6.29/6.72mph
14) 0.62m - 5:51(9:25/m) 130/136bpm [1224b/mi] 38cal 6.38/6.8mph
15) 0.62m - 5:49(9:22/m) 129/135bpm [1208b/mi] 35cal 6.41/6.8mph
16) 0.62m - 6:05(9:47/m) 127/133bpm [1243b/mi] 33cal 6.13/6.59mph
17) 0.62m - 6:05(9:47/m) 139/167bpm [1361b/mi] 47cal 6.13/6.53mph
18) 0.62m - 6:02(9:43/m) 156/164bpm [1515b/mi] 64cal 6.18/6.39mph
19) 0.62m - 5:55(9:31/m) 155/159bpm [1474b/mi] 61cal 6.31/6.59mph
20) 0.62m - 5:56(9:33/m) 144/164bpm [1375b/mi] 46cal 6.29/6.99mph
21) 0.62m - 5:56(9:32/m) 140/151bpm [1335b/mi] 41cal 6.29/6.47mph
22) 0.62m - 5:51(9:24/m) 135/142bpm [1270b/mi] 30cal 6.38/6.78mph
23) 0.62m - 5:45(9:16/m) 140/154bpm [1296b/mi] 40cal 6.48/6.53mph
24) 0.62m - 6:07(9:50/m) 138/145bpm [1357b/mi] 36cal 6.1/6.68mph
25) 0.62m - 6:05(9:47/m) 137/144bpm [1341b/mi] 32cal 6.13/6.7mph
26) 0.62m - 5:58(9:36/m) 139/145bpm [1334b/mi] 37cal 6.25/6.49mph
27) 0.62m - 5:50(9:23/m) 137/143bpm [1285b/mi] 32cal 6.4/6.55mph
28) 0.62m - 6:02(9:42/m) 137/146bpm [1329b/mi] 33cal 6.19/6.82mph
29) 0.62m - 5:46(9:17/m) 141/153bpm [1308b/mi] 40cal 6.46/6.76mph
30) 0.62m - 5:54(9:30/m) 138/143bpm [1310b/mi] 34cal 6.32/6.68mph
31) 0.62m - 5:47(9:18/m) 140/146bpm [1302b/mi] 37cal 6.45/6.7mph
32) 0.62m - 5:42(9:10/m) 140/145bpm [1283b/mi] 38cal 6.55/6.72mph
33) 0.52m - 4:43(9:08/m) 141/146bpm [1288b/mi] 31cal 6.57/6.85mph
5:45 5:50 5:53 5:50 6:07 5:59 6:19 5:54 5:52 6:18 6:13 5:58 5:56 5:51 5:49 6:05 6:05 6:02 5:55 5:56 5:56 5:51 5:45 6:07 6:05 5:58 5:50 6:02 5:46 5:54 5:47 5:42 4:43
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:21 |
9:21 |
9:21 |
118 70-134 |
1104 |
172 158-178 |
16/25 |
2.00 |
18:42 |
9:21 |
9:21 |
122 113-132 |
1141 |
172 166-178 |
11/29 |
3.00 |
28:24 |
9:42 |
9:42 |
125 117-135 |
1212 |
172 168-176 |
27/10 |
4.00 |
38:08 |
9:44 |
9:44 |
129 122-139 |
1255 |
172 168-176 |
22/8 |
5.00 |
48:01 |
9:53 +7
|
9:53 |
126 114-139 |
1245 |
170 148-174 |
25/26 |
6.00 |
1:00:04 |
12:04 +2:15
|
12:04 |
128 107-139 |
1544 |
170 136-174 |
19/26 |
7.00 |
1:09:52 |
9:48 +3
|
9:48 |
131 121-147 |
1283 |
171 156-176 |
25/20 |
8.00 |
1:19:36 |
9:44 |
9:44 |
132 123-147 |
1284 |
171 166-176 |
21/22 |
9.00 |
1:28:58 |
9:22 |
9:22 |
129 121-135 |
1209 |
172 168-176 |
8/24 |
10.00 |
1:38:43 |
9:45 +6
|
9:45 |
128 121-135 |
1248 |
172 166-176 |
19/17 |
11.00 |
1:49:05 |
10:22 +32
|
10:22 |
147 128-167 |
1524 |
173 170-178 |
23/13 |
12.00 |
1:59:35 |
10:30 +55
|
10:30 |
151 131-164 |
1587 |
173 166-178 |
16/10 |
13.00 |
2:09:02 |
9:26 |
9:26 |
143 129-163 |
1350 |
173 156-178 |
15/20 |
14.00 |
2:18:25 |
9:24 |
9:24 |
136 129-153 |
1277 |
173 168-178 |
9/29 |
15.00 |
2:28:00 |
9:35 |
9:35 |
138 131-145 |
1323 |
172 168-176 |
26/7 |
16.00 |
2:37:59 |
9:59 +11
|
9:59 |
138 129-145 |
1378 |
173 166-176 |
23/8 |
17.00 |
2:47:16 |
9:17 |
9:17 |
138 130-146 |
1281 |
172 162-178 |
19/24 |
18.00 |
2:56:56 |
9:39 +5
|
9:39 |
139 129-152 |
1342 |
171 166-178 |
18/26 |
19.00 |
3:06:21 |
9:25 |
9:25 |
138 134-142 |
1300 |
172 164-176 |
21/15 |
20.00 |
3:15:34 |
9:13 |
9:13 |
141 137-146 |
1299 |
173 164-178 |
19/18 |
20.40 |
3:19:14 |
3:40 |
9:09 |
142 136-146 |
1298 |
172 162-176 |
7/3 |
Elevation
Biggest Climbs (m) |
Min/mi |
24 3.5% |
10:18
|
18 2.0% |
10:01
|
17 4.9% |
10:50
|
16 1.4% |
9:43
|
15 2.5% |
16:30
|
14 2.2% |
9:59
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
172 |
20.4 |
3:18:38 |
9:45 |
Walk |
0.2 |
150 |
0 |
27 |
12:46 |
Still |
0.0 |
- |
- |
4 |
- |
Pause |
0.0 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:02 |
8:10 |
50.96% |
More |
800m |
4:23 |
8:50 |
52.96% |
More |
1km |
5:32 |
8:54 |
54.61% |
More |
Mile |
8:55 |
8:55 |
57.23% |
More |
5k |
29:01 |
9:20 |
61.50% |
More |
5 miles |
47:01 |
9:24 |
62.06% |
More |
10k |
58:59 |
9:30 |
62.00% |
More |
10 miles |
1:36:03 |
9:36 |
62.88% |
More |
Half |
2:06:29 |
9:39 |
62.87% |
More |
20 miles |
3:15:25 |
9:46 |
63.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:59 |
7:59 |
63.97 |
5km |
26:32 |
8:32 |
67.25 |
5M |
43:56 |
8:47 |
66.42 |
10km |
55:18 |
8:54 |
66.13 |
10M |
1:31:35 |
9:10 |
65.95 |
Half |
2:01:56 |
9:18 |
64.78 |
20M |
3:10:57 |
9:33 |
65.28 |
Mara |
4:14:14 |
9:42 |
65.07 |
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