Sun 22nd Jan 2023 at 10:38am by damo_HAC

Run > Long Run
  • Time
    2:03:28
  • Miles
    18.67
  • Min/mi
    6:37
  • Pacing
    94%
  • WAVA
    74.25
  • Stride(cm)
    140
  • Cals
    2014
  • Cadence
    174
  • BPM
    158
  • %MHR
    88.7
  • B/mi
    1044
  • Asc(m)
    782
  • Hillscore
    49
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 3:56(3:56/km) 137/146bpm [540b/km] 56cal 15.23/16.19kmph
2) 1km - 3:59(3:59/km) 151/158bpm [602b/km] 64cal 15.06/15.89kmph
3) 1km - 4:04(4:04/km) 155/158bpm [630b/km] 67cal 14.75/15.55kmph
4) 1km - 4:08(4:08/km) 154/159bpm [636b/km] 67cal 14.52/16.16kmph
5) 1km - 4:02(4:02/km) 156/159bpm [630b/km] 66cal 14.86/16.46kmph
6) 1km - 4:10(4:10/km) 156/159bpm [649b/km] 68cal 14.43/14.85kmph
7) 1km - 4:08(4:08/km) 157/160bpm [648b/km] 68cal 14.54/14.64kmph
8) 1km - 4:06(4:06/km) 158/160bpm [648b/km] 68cal 14.64/15.25kmph
9) 1km - 4:09(4:09/km) 159/162bpm [660b/km] 69cal 14.45/14.81kmph
10) 1km - 4:02(4:02/km) 159/163bpm [641b/km] 67cal 14.88/15.22kmph
11) 1km - 4:13(4:13/km) 159/162bpm [669b/km] 70cal 14.26/15.02kmph
12) 1km - 4:02(4:02/km) 160/164bpm [645b/km] 67cal 14.89/15.52kmph
13) 1km - 4:12(4:12/km) 159/165bpm [667b/km] 70cal 14.3/14.75kmph
14) 1km - 4:11(4:11/km) 158/161bpm [660b/km] 68cal 14.36/14.64kmph
15) 1km - 4:05(4:05/km) 159/161bpm [649b/km] 67cal 14.7/15.08kmph
16) 1km - 4:01(4:01/km) 160/163bpm [642b/km] 66cal 14.94/15.15kmph
17) 1km - 4:11(4:11/km) 160/165bpm [669b/km] 69cal 14.35/15.05kmph
18) 1km - 4:11(4:11/km) 159/163bpm [665b/km] 68cal 14.36/14.71kmph
19) 1km - 4:21(4:21/km) 159/162bpm [691b/km] 70cal 13.81/14.54kmph
20) 1km - 3:58(3:58/km) 159/163bpm [632b/km] 64cal 15.1/15.85kmph
21) 1km - 4:02(4:02/km) 160/163bpm [646b/km] 65cal 14.87/15.55kmph
22) 1km - 4:11(4:11/km) 160/162bpm [670b/km] 68cal 14.33/14.88kmph
23) 1km - 4:05(4:05/km) 161/163bpm [658b/km] 67cal 14.68/15.42kmph
24) 1km - 4:07(4:07/km) 160/164bpm [659b/km] 66cal 14.56/15.28kmph
25) 1km - 4:05(4:05/km) 160/163bpm [654b/km] 66cal 14.68/15.25kmph
26) 1km - 4:12(4:12/km) 160/164bpm [673b/km] 67cal 14.27/15.22kmph
27) 1km - 4:03(4:03/km) 162/166bpm [655b/km] 67cal 14.84/15.45kmph
28) 1km - 4:06(4:06/km) 161/166bpm [660b/km] 67cal 14.64/14.98kmph
29) 1km - 4:11(4:11/km) 163/167bpm [683b/km] 70cal 14.32/14.95kmph
30) 1km - 4:05(4:05/km) 164/176bpm [670b/km] 69cal 14.69/15.15kmph
31) 0.05km - 12(3:47/km) 165/166bpm [625b/km] 3cal 15.84/14.54kmph
3:56 3:59 4:04 4:08 4:02 4:10 4:08 4:06 4:09 4:02 4:13 4:02 4:12 4:11 4:05 4:01 4:11 4:11 4:21 3:58 4:02 4:11 4:05 4:07 4:05 4:12 4:03 4:06 4:11 4:05 12

Pace

1% 2% 69% 25% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:11 3:11 6:23 133 92-146 849 167 116-174 4/19
1.00 6:21 3:10 6:20 147 142-154 930 170 168-172 6/20
1.50 9:32 3:11 6:22 156 153-158 992 172 168-176 24/16
2.00 12:49 3:17 6:33 154 149-158 1010 171 168-176 17/27
2.50 16:12 3:23 6:47 154 151-158 1044 171 168-176 26/25
3.00 19:26 3:14 6:28 156 153-158 1008 172 170-174 69/68
3.50 22:46 3:20 6:40 155 148-158 1033 172 116-178 24/28
4.00 26:06 3:20 6:41 157 155-159 1049 173 170-176 22/24
4.50 29:37 3:30 +10 7:01 157 154-160 1101 174 170-178 19/24
5.00 32:54 3:18 6:35 158 156-160 1040 173 170-180 17/24
5.50 36:15 3:21 6:41 159 156-160 1063 173 170-176 31/33
6.00 39:32 3:17 6:35 159 156-161 1046 173 170-176 25/24
6.50 42:51 3:19 6:38 159 156-162 1055 174 170-178 29/21
7.00 46:10 3:19 6:37 158 156-160 1046 173 170-176 17/17
7.50 49:26 3:16 6:33 160 157-164 1048 174 170-178 29/23
8.00 52:46 3:20 6:40 159 157-161 1060 174 172-182 15/23
8.50 56:09 3:23 6:46 159 157-161 1076 173 170-178 21/21
9.00 59:29 3:20 6:40 159 156-161 1059 174 172-178 18/10
9.50 1:02:46 3:17 6:34 159 156-162 1044 174 172-180 14/22
10.00 1:05:59 3:13 6:26 160 158-165 1030 176 172-180 17/9
10.50 1:09:21 3:22 6:43 159 157-164 1069 174 172-178 12/18
11.00 1:12:42 3:21 6:42 159 157-163 1065 176 172-182 14/22
11.50 1:16:08 3:26 6:53 159 157-161 1094 175 170-180 48/42
12.00 1:19:26 3:18 6:36 159 156-162 1050 174 172-180 41/37
12.50 1:22:47 3:21 6:42 159 155-163 1066 174 170-178 17/29
13.00 1:25:59 3:12 6:23 160 158-163 1023 176 174-180 17/19
13.50 1:29:21 3:22 6:43 160 158-162 1076 174 172-176 32/35
14.00 1:32:37 3:16 6:32 161 159-163 1052 176 174-178 23/25
14.50 1:35:57 3:20 6:39 160 158-162 1065 177 174-178 45/39
15.00 1:39:18 3:22 6:43 160 157-163 1076 176 172-182 21/23
15.50 1:42:35 3:16 6:33 160 158-163 1048 175 174-180 35/30
16.00 1:46:01 3:26 6:52 160 156-164 1099 175 172-178 35/34
16.50 1:49:15 3:14 6:28 162 160-166 1047 178 174-180 26/31
17.00 1:52:30 3:16 6:32 162 160-163 1057 179 176-182 24/38
17.50 1:55:47 3:16 6:33 162 158-166 1061 177 176-180 69/61
18.00 1:59:12 3:25 6:51 163 161-165 1115 176 172-180 45/54
18.50 2:02:31 3:19 6:37 165 160-175 1092 179 172-182 41/14
18.67 2:03:37 1:06 6:21 164 161-166 1043 181 178-184 7/19

Heart

158/175max
  • Show Beats/Mile

Elevation

Asc 782m, Range 91m, Flat prediction 2:03:06
Elevation Graph
Biggest Climbs (m) Min/mi
68 23.8% 7:05
45 18.3% 7:36
42 15.5% 6:38
22 13.8% 7:23
21 11.1% 6:34
19 17.6% 7:13
See your biggest climbs

Cadence

174 (184 max) Stride Length: 140cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 174 18.7 2:03:21 6:37
Walk 0.1 116 0 6 7:08
Still 0.1 - - 10 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 55.80% More
800m 3:03 6:09 61.21% More
1km 3:51 6:12 63.32% More
Mile 6:19 6:19 65.96% More
5k 20:06 6:28 70.42% More
5 miles 32:52 6:34 70.08% More
10k 40:52 6:35 70.32% More
10 miles 1:05:58 6:36 71.97% More
Half 1:26:37 6:37 72.49% More

Predictions

Dist Time Per Mile WAVA
1M 5:33 5:33 75.00
5km 18:27 5:56 76.74
5M 30:33 6:07 75.37
10km 38:28 6:11 74.71
10M 1:03:42 6:22 74.52
Half 1:24:49 6:28 73.46
20M 2:12:49 6:38 74.33
Mara 2:56:49 6:45 74.45
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