Sat 28th Jan 2023 at 11:24am by SeanMc

Run > Long Run
  • Time
    3:00:01
  • Miles
    21.67
  • Min/mi
    8:18
  • Pacing
    84%
  • WAVA
    67.11
  • Stride(cm)
    109
  • Cals
    2129
  • Cadence
    178
  • BPM
    157
  • %MHR
    91.6
  • B/mi
    1301
  • Asc(m)
    601
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

1 comments
Split Summary
===
1) 1m - 9:16(9:16/m) 149/179bpm [1381b/mi] 126cal 6.48/8.06mph
2) 1m - 9:24(9:24/m) 173/181bpm [1625b/mi] 152cal 6.39/6.89mph
3) 1m - 9:52(9:52/m) 178/188bpm [1757b/mi] 160cal 6.08/7.6mph
4) 1m - 9:17(9:17/m) 180/186bpm [1670b/mi] 150cal 6.46/7.14mph
5) 1m - 9:32(9:32/m) 182/189bpm [1735b/mi] 154cal 6.29/6.45mph
6) 1m - 9:10(9:10/m) 181/186bpm [1658b/mi] 148cal 6.55/7.35mph
7) 1m - 8:39(8:39/m) 181/195bpm [1565b/mi] 140cal 6.94/8.45mph
8) 1m - 8:08(8:08/m) 180/184bpm [1464b/mi] 131cal 7.38/7.64mph
9) 1m - 8:02(8:02/m) 180/183bpm [1445b/mi] 130cal 7.47/7.81mph
10) 1m - 7:50(7:50/m) 180/185bpm [1411b/mi] 126cal 7.66/7.93mph
11) 1m - 8:02(8:02/m) 168/184bpm [1350b/mi] 109cal 7.47/7.81mph
12) 1m - 7:54(7:54/m) 129/132bpm [1020b/mi] 19cal 7.59/7.81mph
13) 1m - 9:02(9:02/m) 125/133bpm [1129b/mi] 20cal 6.64/8.72mph
14) 1m - 7:56(7:56/m) 131/140bpm [1038b/mi] 32cal 7.57/8.14mph
15) 1m - 7:41(7:41/m) 133/137bpm [1023b/mi] 37cal 7.8/8.14mph
16) 1m - 7:46(7:46/m) 134/139bpm [1041b/mi] 44cal 7.72/7.99mph
17) 1m - 7:36(7:36/m) 136/139bpm [1034b/mi] 55cal 7.89/8.5mph
18) 1m - 7:40(7:40/m) 138/142bpm [1058b/mi] 68cal 7.82/8.2mph
19) 1m - 7:38(7:38/m) 141/146bpm [1075b/mi] 80cal 7.87/8.45mph
20) 1m - 7:17(7:17/m) 145/147bpm [1057b/mi] 88cal 8.23/8.5mph
21) 1m - 7:16(7:16/m) 148/153bpm [1076b/mi] 94cal 8.25/8.54mph
22) 0.67m - 5:03(7:32/m) 149/156bpm [1122b/mi] 66cal 7.97/8.66mph

Great attitude, lover nun, thanks to all who helped, Love Never Ends xxx
9:16 9:24 9:52 9:17 9:32 9:10 8:39 8:08 8:02 7:50 8:02 7:54 9:02 7:56 7:41 7:46 7:36 7:40 7:38 7:17 7:16 5:03
Steven McC
Well done, perfect run too :-)

Pace

23% 25% 39% 12% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:16 9:16 9:16 146 86-178 1352 180 174-190 25/16
2.00 18:39 9:23 9:23 173 166-180 1623 174 168-184 47/44
3.00 28:31 9:53 9:53 177 165-186 1749 172 122-182 40/46
4.00 37:48 9:17 9:17 180 175-186 1671 173 168-182 46/53
5.00 47:20 9:32 9:32 182 179-188 1735 172 168-182 40/32
6.00 56:30 9:10 9:10 181 178-185 1658 174 170-180 52/50
7.00 1:05:09 8:39 8:39 181 172-193 1565 177 168-184 44/32
8.00 1:13:17 8:08 8:08 180 177-184 1465 176 172-182 45/46
9.00 1:21:19 8:02 8:02 180 176-183 1445 177 172-184 55/61
10.00 1:29:09 7:50 7:50 179 171-184 1403 177 174-184 36/33
11.00 1:37:11 8:02 8:02 167 123-184 1342 177 174-186 46/31
12.00 1:45:05 7:54 7:54 129 125-132 1020 177 174-184 55/57
13.00 1:54:07 9:02 9:02 125 99-133 1128 179 122-188 32/44
14.00 2:02:03 7:56 7:56 131 122-140 1039 179 174-184 49/31
15.00 2:09:44 7:41 7:41 133 131-136 1023 180 174-188 31/56
16.00 2:17:31 7:46 7:46 134 130-138 1041 180 174-186 29/29
17.00 2:25:07 7:36 7:36 136 131-139 1034 180 176-186 50/30
18.00 2:32:47 7:40 7:40 138 133-142 1058 181 174-188 33/43
19.00 2:40:24 7:37 7:37 141 132-146 1075 182 178-190 39/40
20.00 2:47:42 7:17 7:17 145 137-147 1057 183 178-192 30/27
21.00 2:54:58 7:16 7:16 148 142-153 1076 186 182-194 44/48
21.67 3:00:01 5:03 7:32 149 144-155 1122 186 178-192 20/18

Heart

157/193max
  • Show Beats/Mile

Elevation

Asc 601m, Range 51m, Flat prediction 2:59:52
Elevation Graph
Biggest Climbs (m) Min/mi
25 7.0% 8:27
21 19.4% 8:21
19 9.2% 8:50
17 4.0% 7:22
14 10.1% 8:49
14 7.2% 7:16
See your biggest climbs

Cadence

178 (194 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 178 21.7 2:59:18 8:17
Walk 0.3 123 0 27 1:22:39
Still 0.1 - - 16 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:02 50.08% More
800m 3:33 7:08 58.81% More
1km 4:27 7:10 61.03% More
Mile 7:12 7:12 64.15% More
5k 22:50 7:21 68.89% More
5 miles 37:12 7:26 69.10% More
10k 46:43 7:31 68.83% More
10 miles 1:17:30 7:45 68.70% More
Half 1:42:06 7:48 69.06% More
20 miles 2:44:27 8:13 67.42% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 66.93
5km 22:58 7:24 68.52
5M 38:02 7:36 67.59
10km 47:53 7:42 67.15
10M 1:19:18 7:56 67.13
Half 1:45:35 8:04 66.27
20M 2:45:21 8:16 67.06
Mara 3:40:08 8:24 67.16
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