Sun 5th Mar 2023 at 8:48am by Richard-M

Run > Long Run
  • breezy
  • cold
  • Time
    2:13:41
  • Miles
    16.59
  • Min/mi
    8:03
  • Pacing
    51%
  • WAVA
    63.65
  • Stride(cm)
    120
  • Cals
    1676
  • Cadence
    167
  • BPM
    142
  • %MHR
    83.7
  • B/mi
    1146
  • Asc(m)
    235
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Run: To Berko Costa n back
Unexpectedly running at the pointy end of Berko Half - so really picked up the pace for a mile or so... great running Alex Smith
my run was mostly slower then i wanted.. cold headwind out.. seemed to be here in part on the return apart from the race motivation i just slowed in last quarter

Split Summary
===
1) 1km - 4:53(4:53/km) 124/141bpm [605b/km] 55cal 12.29/13.54kmph
2) 1km - 4:46(4:46/km) 134/144bpm [638b/km] 62cal 12.61/13.94kmph
3) 1km - 4:57(4:57/km) 143/147bpm [707b/km] 71cal 12.14/12.53kmph
4) 1km - 4:48(4:48/km) 143/147bpm [687b/km] 68cal 12.48/12.6kmph
5) 1km - 4:56(4:56/km) 143/147bpm [706b/km] 69cal 12.15/13.13kmph
6) 1km - 4:59(4:59/km) 143/146bpm [714b/km] 69cal 12.02/12.53kmph
7) 1km - 5:06(5:06/km) 143/145bpm [729b/km] 70cal 11.76/12.12kmph
8) 1km - 5:09(5:09/km) 143/145bpm [737b/km] 70cal 11.65/12.53kmph
9) 1km - 5:03(5:03/km) 144/148bpm [728b/km] 71cal 11.87/12.12kmph
10) 1km - 5:04(5:04/km) 143/150bpm [724b/km] 65cal 11.85/12.56kmph
11) 1km - 5:02(5:02/km) 144/148bpm [724b/km] 66cal 11.94/12.8kmph
12) 1km - 5:00(5:00/km) 145/147bpm [725b/km] 69cal 11.99/12.97kmph
13) 1km - 5:11(5:11/km) 141/147bpm [731b/km] 61cal 11.57/12.02kmph
14) 1km - 5:05(5:05/km) 135/143bpm [687b/km] 50cal 11.79/13.47kmph
15) 1km - 4:25(4:25/km) 147/151bpm [648b/km] 61cal 13.6/14.08kmph
16) 1km - 4:32(4:32/km) 150/153bpm [679b/km] 64cal 13.26/13.98kmph
17) 1km - 4:46(4:46/km) 145/150bpm [691b/km] 65cal 12.6/13.27kmph
18) 1km - 4:54(4:54/km) 145/150bpm [711b/km] 62cal 12.24/12.77kmph
19) 1km - 4:55(4:55/km) 145/147bpm [714b/km] 64cal 12.19/12.9kmph
20) 1km - 4:58(4:58/km) 144/146bpm [715b/km] 59cal 12.09/12.23kmph
21) 1km - 5:05(5:05/km) 143/146bpm [727b/km] 53cal 11.81/12.46kmph
22) 1km - 5:08(5:08/km) 144/147bpm [739b/km] 55cal 11.7/12.53kmph
23) 1km - 5:12(5:12/km) 145/149bpm [755b/km] 59cal 11.52/12.9kmph
24) 1km - 5:15(5:15/km) 146/149bpm [767b/km] 62cal 11.42/11.96kmph
25) 1km - 5:01(5:01/km) 143/146bpm [717b/km] 50cal 11.97/12.43kmph
26) 1km - 5:44(5:44/km) 145/152bpm [832b/km] 61cal 10.45/12.53kmph
27) 0.7km - 3:47(5:27/km) 147/151bpm [801b/km] 45cal 11.02/12.33kmph
4:53 4:46 4:57 4:48 4:56 4:59 5:06 5:09 5:03 5:04 5:02 5:00 5:11 5:05 4:25 4:32 4:46 4:54 4:55 4:58 5:05 5:08 5:12 5:15 5:01 5:44 3:47
Pin Map
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Pace

3% 13% 64% 17% 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 4:00 4:00 7:59 120 79-134 958 162 112-170 4/18
1.00 7:41 3:41 7:22 132 128-141 973 165 164-168 3/31
1.50 11:45 4:04 8:09 142 137-147 1156 167 164-170 17/5
2.00 15:38 3:53 7:47 142 130-147 1104 166 164-170 12/4
2.50 19:30 3:51 7:43 144 140-146 1111 166 164-168 4/13
3.00 23:28 3:58 7:56 142 130-145 1127 166 162-168 10/5
3.50 27:27 3:59 7:57 143 134-147 1138 166 162-170 6/9
4.00 31:40 4:14 +3 8:27 143 129-145 1210 166 130-168 9/5
4.50 35:40 4:00 8:00 142 134-145 1135 166 164-168 8/6
5.00 39:52 4:12 +2 8:24 143 138-145 1200 167 164-172 14/3
5.50 43:55 4:03 8:07 144 134-147 1169 167 166-170 13/4
6.00 48:02 4:07 8:14 143 138-150 1177 167 164-172 13/12
6.50 52:17 4:14 +10 8:29 142 131-146 1204 167 122-170 13/7
7.00 56:15 3:59 7:57 145 140-148 1153 168 166-172 10/9
7.50 1:00:18 4:03 8:06 145 144-147 1175 168 166-170 11/3
8.00 1:05:14 4:55 +47 9:51 139 113-147 1368 167 128-170 15/11
8.50 1:13:44 8:30 +4:13 17:00 134 101-144 2279 167 108-174 15/23
9.00 1:17:23 3:39 7:18 142 135-150 1036 169 164-172 10/9
9.50 1:20:55 3:32 7:04 148 139-150 1047 169 166-172 5/11
10.00 1:24:36 3:41 7:22 150 142-153 1104 168 166-172 9/8
10.50 1:28:25 3:49 7:39 145 143-147 1109 168 166-170 7/9
11.00 1:32:25 4:00 7:59 146 141-149 1166 167 164-170 12/13
11.50 1:36:16 3:52 7:43 143 130-146 1104 167 166-168 3/11
12.00 1:40:16 3:59 7:58 145 140-147 1156 167 164-168 6/8
12.50 1:44:17 4:02 8:03 144 142-146 1160 167 164-168 7/8
13.00 1:48:30 4:13 +7 8:26 142 139-146 1198 166 162-170 9/8
13.50 1:52:44 4:13 +2 8:27 144 131-147 1216 167 160-170 6/10
14.00 1:56:51 4:07 8:14 143 140-149 1178 167 164-170 10/6
14.50 2:00:58 4:07 8:14 146 144-148 1203 167 164-170 11/5
15.00 2:05:15 4:17 8:33 146 143-149 1249 168 166-172 8/13
15.50 2:09:17 4:02 8:05 142 134-145 1147 168 164-174 8/17
16.00 2:14:23 5:06 +32 10:11 143 127-152 1457 168 164-172 34/0
16.50 2:18:53 4:30 9:00 148 142-151 1333 168 166-170 21/7
16.59 2:19:36 43 8:17 150 149-151 1243 168 162-170 4/0

Heart

142/153max
  • Show Beats/Mile

Elevation

Asc 235m, Range 80m, Flat prediction 2:12:11
Elevation Graph
Biggest Climbs (m) Min/mi
40 5.5% 9:28
26 2.2% 8:01
20 3.3% 8:59
14 2.2% 8:09
13 3.8% 8:32
11 1.9% 8:32
See your biggest climbs

Cadence

167 (174 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.7 167 16.6 2:13:35 8:06
Walk 3.7 114 0 5:10 13:20:51
Pause 0.6 - - 51 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 48.53% More
800m 3:29 7:00 56.65% More
1km 4:23 7:03 58.64% More
Mile 7:06 7:06 61.40% More
5k 23:21 7:31 63.58% More
5 miles 38:53 7:47 62.21% More
10k 48:57 7:53 61.74% More
10 miles 1:24:22 8:26 59.23% More
Half 1:49:18 8:21 60.51% More

Predictions

Dist Time Per Mile WAVA
1M 5:57 5:57 73.30
5km 20:53 6:43 71.09
5M 35:23 7:05 68.36
10km 45:01 7:15 67.13
10M 1:16:17 7:38 65.51
Half 1:42:54 7:51 63.77
20M 2:44:27 8:13 63.23
Mara 3:41:50 8:28 62.50

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