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

Pace

31% 65% 4%

Splits

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

Heart

131/170max
  • Show Beats/Mile

Elevation

Asc 1142m, Range 182m, Flat prediction 4:12:00
Elevation Graph
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

Cadence

155 (246 max) Stride Length: 105cm Run: 87.4% Walk: 12.6%
Cadence Chart
Cadence Bands

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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