Sun 5th Mar 2023 at 11:18am by RichyC
Run > Long Run
-
Time
4:17:54
-
Miles
26.23
-
Min/mi
9:50
-
Pacing
68%
-
WAVA
49.85
-
Stride(cm)
105
-
Cals
1953
-
Cadence
155
-
BPM
131
-
%MHR
72.9
-
B/mi
1289
-
Asc(m)
1142
-
Hillscore
39
-
Surface
Mixed
Notes & Comments
Long run on the John Muir Way from Joppa to North Berwick, with a walk up and down NB Law to finish.
Split Summary
===
1) 1m - 8:50(8:50/m) 120/129bpm [1060b/mi] 84cal 6.79/7.68mph
2) 1m - 8:54(8:54/m) 120/129bpm [1069b/mi] 78cal 6.74/6.99mph
3) 1m - 9:06(9:06/m) 119/123bpm [1083b/mi] 71cal 6.59/6.87mph
4) 1m - 8:59(8:59/m) 122/128bpm [1095b/mi] 70cal 6.68/6.89mph
5) 1m - 8:47(8:47/m) 126/133bpm [1107b/mi] 74cal 6.83/7.45mph
6) 1m - 8:55(8:55/m) 130/140bpm [1159b/mi] 81cal 6.73/7.47mph
7) 1m - 8:47(8:47/m) 130/137bpm [1143b/mi] 75cal 6.83/7.06mph
8) 1m - 8:53(8:53/m) 129/136bpm [1146b/mi] 71cal 6.75/7.56mph
9) 1m - 8:41(8:41/m) 129/135bpm [1120b/mi] 66cal 6.91/7.06mph
10) 1m - 9:10(9:10/m) 134/141bpm [1229b/mi] 84cal 6.54/6.85mph
11) 1m - 8:49(8:49/m) 135/139bpm [1190b/mi] 80cal 6.81/7.26mph
12) 1m - 8:57(8:57/m) 136/140bpm [1216b/mi] 80cal 6.71/6.99mph
13) 1m - 8:51(8:51/m) 135/140bpm [1194b/mi] 74cal 6.78/7.06mph
14) 1m - 8:42(8:42/m) 133/138bpm [1157b/mi] 62cal 6.9/7.53mph
15) 1m - 9:08(9:08/m) 136/140bpm [1242b/mi] 74cal 6.57/6.76mph
16) 1m - 9:28(9:28/m) 137/143bpm [1297b/mi] 81cal 6.34/7.2mph
17) 1m - 9:04(9:04/m) 138/143bpm [1252b/mi] 80cal 6.61/6.99mph
18) 1m - 8:50(8:50/m) 152/166bpm [1343b/mi] 101cal 6.79/6.97mph
19) 1m - 8:53(8:53/m) 145/166bpm [1288b/mi] 87cal 6.76/7.2mph
20) 1m - 9:09(9:09/m) 142/162bpm [1300b/mi] 74cal 6.55/7.43mph
21) 1m - 9:40(9:40/m) 141/150bpm [1362b/mi] 76cal 6.21/6.72mph
22) 1m - 10:04(10:04/m) 146/170bpm [1469b/mi] 88cal 5.96/7.14mph
23) 1m - 10:04(10:04/m) 141/165bpm [1420b/mi] 70cal 5.96/6.82mph
24) 1m - 11:02(11:02/m) 140/153bpm [1545b/mi] 72cal 5.44/6.35mph
25) 1m - 18:14(18:14/m) 118/144bpm [2152b/mi] 54cal 3.29/6.35mph
26) 1m - 15:51(15:51/m) 107/143bpm [1695b/mi] 39cal 3.79/6.53mph
27) 0.23m - 4:06(17:28/m) 96/119bpm [1677b/mi] 7cal 3.44/5.47mph
8:50 8:54 9:06 8:59 8:47 8:55 8:47 8:53 8:41 9:10 8:49 8:57 8:51 8:42 9:08 9:28 9:04 8:50 8:53 9:09 9:40 10:04 10:04 11:02 18:14 15:51 4:06
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
8:50 |
8:50 |
8:50 |
119 79-128 |
1051 |
162 122-166 |
35/32 |
2.00 |
18:51 |
10:01 +1:06
|
10:01 |
120 109-128 |
1202 |
161 122-164 |
41/41 |
3.00 |
27:57 |
9:06 |
9:06 |
119 114-123 |
1083 |
160 158-164 |
45/42 |
4.00 |
36:56 |
8:59 |
8:59 |
122 115-128 |
1096 |
160 158-166 |
47/45 |
5.00 |
45:49 |
8:53 +7
|
8:53 |
126 119-133 |
1119 |
161 156-166 |
37/51 |
6.00 |
55:10 |
9:21 +25
|
9:21 |
130 123-140 |
1216 |
160 122-166 |
47/38 |
7.00 |
1:03:57 |
8:47 |
8:47 |
130 120-137 |
1141 |
161 152-166 |
41/49 |
8.00 |
1:12:50 |
8:53 |
8:53 |
129 124-135 |
1146 |
160 120-166 |
44/58 |
9.00 |
1:21:31 |
8:42 |
8:42 |
129 127-134 |
1121 |
161 158-166 |
96/80 |
10.00 |
1:30:41 |
9:10 |
9:10 |
134 130-140 |
1228 |
161 152-166 |
49/46 |
11.00 |
1:39:30 |
8:49 |
8:49 |
135 131-139 |
1190 |
161 156-166 |
74/64 |
12.00 |
1:48:29 |
8:59 +2
|
8:59 |
136 132-140 |
1222 |
161 152-166 |
125/139 |
13.00 |
1:57:19 |
8:50 |
8:50 |
135 129-140 |
1193 |
162 158-166 |
83/83 |
14.00 |
2:06:02 |
8:43 |
8:43 |
133 128-137 |
1160 |
162 158-166 |
76/64 |
15.00 |
2:15:10 |
9:08 |
9:08 |
136 130-140 |
1241 |
162 158-166 |
74/64 |
16.00 |
2:24:38 |
9:28 |
9:28 |
137 119-142 |
1297 |
160 114-166 |
42/63 |
17.00 |
2:33:43 |
9:05 |
9:05 |
138 134-143 |
1253 |
163 160-166 |
46/64 |
18.00 |
2:42:32 |
8:50 |
8:50 |
151 134-166 |
1333 |
163 158-166 |
64/58 |
19.00 |
2:51:26 |
8:54 |
8:54 |
145 125-166 |
1289 |
164 160-166 |
50/47 |
20.00 |
3:01:56 |
10:30 +1:22
|
10:30 |
141 108-162 |
1480 |
162 122-166 |
41/46 |
21.00 |
3:11:34 |
9:39 |
9:39 |
141 126-150 |
1360 |
159 110-166 |
49/51 |
22.00 |
3:22:34 |
11:00 +56
|
11:00 |
147 128-170 |
1617 |
157 88-166 |
92/54 |
23.00 |
3:34:35 |
12:01 +1:57
|
12:01 |
140 113-163 |
1682 |
161 122-166 |
77/35 |
24.00 |
3:45:38 |
11:02 |
11:02 |
140 130-152 |
1546 |
155 104-166 |
96/26 |
25.00 |
4:04:12 |
18:34 +19
|
18:34 |
119 98-143 |
2210 |
116 80-210 |
10/120 |
26.00 |
4:20:03 |
15:51 |
15:51 |
114 89-143 |
1807 |
131 32-246 |
59/79 |
26.23 |
4:24:08 |
4:05 |
17:32 |
97 88-117 |
1701 |
133 110-162 |
10/15 |
Elevation
Biggest Climbs (m) |
Min/mi |
133 15.6% |
20:49
|
20 18.4% |
9:13
|
20 10.2% |
7:38
|
19 9.7% |
8:41
|
18 6.1% |
8:52
|
17 7.6% |
11:53
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:00 |
8:02 |
39.35% |
More |
800m |
4:09 |
8:21 |
43.92% |
More |
1km |
5:13 |
8:24 |
45.59% |
More |
Mile |
8:36 |
8:36 |
47.28% |
More |
5k |
27:18 |
8:47 |
50.68% |
More |
5 miles |
44:18 |
8:52 |
50.76% |
More |
10k |
55:00 |
8:51 |
51.00% |
More |
10 miles |
1:28:50 |
8:53 |
52.14% |
More |
Half |
1:57:00 |
8:56 |
52.34% |
More |
20 miles |
3:01:55 |
9:06 |
52.93% |
More |
Mara |
4:23:42 |
10:04 |
48.69% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:16 |
8:16 |
49.23 |
5km |
27:17 |
8:47 |
50.72 |
5M |
45:02 |
9:00 |
49.93 |
10km |
56:36 |
9:07 |
49.56 |
10M |
1:33:25 |
9:21 |
49.58 |
Half |
2:04:09 |
9:29 |
48.95 |
20M |
3:13:50 |
9:42 |
49.68 |
Mara |
4:17:35 |
9:50 |
49.85 |
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