Sun 12th Mar 2023 at 8:19am by TomB

Run > General
  • Time
    4:00:03
  • Miles
    20.18
  • Min/mi
    11:54
  • Pacing
    13%
  • WAVA
    45.77
  • Stride(cm)
    88
  • Cals
    2347
  • Cadence
    154
  • BPM
    140
  • %MHR
    72
  • B/mi
    1671
  • Asc(m)
    170
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.62mi - 7:30(12:05/mi) 132/141bpm [1595b/mi] 73cal
2) 0.62mi - 7:57(12:47/mi) 135/141bpm [1726b/mi] 74cal
3) 0.62mi - 8:27(13:36/mi) 133/145bpm [1809b/mi] 71cal
4) 0.29mi - 4:00(14:01/mi) 133/136bpm [1863b/mi] 35cal
5) 0.62mi - 6:15(10:04/mi) 148/157bpm [1489b/mi] 75cal
6) 0.62mi - 5:42(9:11/mi) 158/161bpm [1451b/mi] 73cal
7) 0.62mi - 6:14(10:02/mi) 158/161bpm [1585b/mi] 77cal
8) 0.62mi - 6:09(9:54/mi) 159/162bpm [1573b/mi] 76cal
9) 0.62mi - 6:05(9:48/mi) 158/161bpm [1548b/mi] 77cal
10) 0.62mi - 6:08(9:52/mi) 157/159bpm [1549b/mi] 77cal
11) 0.62mi - 6:18(10:09/mi) 157/161bpm [1593b/mi] 76cal
12) 0.62mi - 6:09(9:53/mi) 160/163bpm [1582b/mi] 78cal
13) 0.62mi - 6:20(10:11/mi) 160/163bpm [1629b/mi] 78cal
14) 0.62mi - 6:02(9:42/mi) 158/160bpm [1534b/mi] 75cal
15) 0.62mi - 6:32(10:30/mi) 155/160bpm [1628b/mi] 78cal
16) 0.62mi - 6:11(9:57/mi) 155/160bpm [1543b/mi] 72cal
17) 0.62mi - 7:10(11:32/mi) 155/159bpm [1787b/mi] 74cal
18) 0.62mi - 6:48(10:57/mi) 155/158bpm [1697b/mi] 78cal
19) 0.62mi - 6:19(10:10/mi) 153/156bpm [1556b/mi] 73cal
20) 0.62mi - 6:39(10:42/mi) 154/156bpm [1647b/mi] 76cal
21) 0.62mi - 6:55(11:09/mi) 151/153bpm [1683b/mi] 74cal
22) 0.62mi - 7:05(11:24/mi) 148/152bpm [1688b/mi] 61cal
23) 0.62mi - 7:06(11:25/mi) 147/151bpm [1679b/mi] 78cal
24) 0.62mi - 7:16(11:42/mi) 148/151bpm [1731b/mi] 70cal
25) 0.53mi - 5:40(10:45/mi) 151/162bpm [1623b/mi] 59cal
26) 0.62mi - 9:38(15:30/mi) 127/162bpm [1968b/mi] 62cal
27) 0.58mi - 8:40(15:03/mi) 133/137bpm [2001b/mi] 64cal
28) 0.62mi - 9:05(14:37/mi) 128/133bpm [1870b/mi] 61cal
29) 0.62mi - 8:56(14:22/mi) 128/135bpm [1839b/mi] 69cal
30) 0.62mi - 9:53(15:54/mi) 126/133bpm [2004b/mi] 67cal
31) 0.62mi - 9:46(15:44/mi) 126/131bpm [1981b/mi] 67cal
32) 0.62mi - 9:32(15:21/mi) 126/130bpm [1933b/mi] 66cal
33) 0.62mi - 9:40(15:33/mi) 126/136bpm [1959b/mi] 66cal
34) 0.15mi - 1:56(12:41/mi) 134/137bpm [1699b/mi] 17cal
7:30 7:57 8:27 4:00 6:15 5:42 6:14 6:09 6:05 6:08 6:18 6:09 6:20 6:02 6:32 6:11 7:10 6:48 6:19 6:39 6:55 7:05 7:06 7:16 5:40 9:38 8:40 9:05 8:56 9:53 9:46 9:32 9:40 1:56

Pace

44% 17% 28% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 17:30 17:30 +5:08 17:30 133 109-141 2327 155 70-162 42/44
2.00 33:00 15:30 +2:13 15:30 134 124-143 2077 154 88-162 49/58
3.00 49:14 16:14 +5:41 16:14 146 102-159 2370 164 98-176 54/49
4.00 58:59 9:46 9:46 158 155-161 1542 168 48-180 35/35
5.00 1:08:52 9:53 9:53 159 156-162 1571 166 156-174 29/26
6.00 1:18:44 9:52 9:52 157 153-158 1549 165 42-172 17/23
7.00 1:28:43 9:59 9:59 159 155-163 1586 165 156-170 22/21
8.00 1:38:50 10:07 10:07 159 156-163 1609 163 40-172 20/19
9.00 1:49:04 10:14 10:14 156 152-159 1597 164 126-172 19/21
10.00 1:59:34 10:29 10:29 155 148-160 1626 163 72-170 20/18
11.00 2:10:33 11:00 11:00 154 150-158 1693 162 72-168 29/31
12.00 2:20:54 10:20 10:20 154 150-156 1593 161 42-170 28/22
13.00 2:32:09 11:16 11:16 151 147-155 1700 161 156-166 22/24
14.00 2:43:36 11:27 11:27 147 142-151 1683 158 38-164 13/14
15.00 2:55:10 11:34 11:34 149 144-153 1722 159 150-168 16/18
16.00 3:19:30 24:20 +9:54 24:20 130 112-162 3164 147 34-182 19/16
17.00 3:34:21 14:51 14:51 130 123-135 1931 147 64-154 22/18
18.00 3:49:29 15:08 15:08 127 119-135 1922 145 36-154 33/28
19.00 4:05:13 15:43 15:43 126 121-131 1981 144 36-156 27/25
20.00 4:20:51 15:38 +14 15:38 126 118-135 1970 145 34-160 23/27
20.18 4:23:20 2:29 +7 13:35 134 130-137 1820 150 38-156 6/5

Heart

140/163max
  • Show Beats/Mile

Elevation

Asc 170m, Range 23m, Flat prediction 4:00:33
Elevation Graph
Biggest Climbs (m) Min/mi
12 2.7% 11:39
10 2.0% 10:35
See your biggest climbs

Cadence

154 (182 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 63.8 161 15.4 2:42:20 11:33
Walk 30.6 143 4.8 1:25:18 17:51
Still 0.1 - - 11 -
Pause 5.6 - - 15:32 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:13 8:54 39.04% More
800m 4:31 9:06 45.43% More
1km 5:40 9:07 47.19% More
Mile 9:22 9:22 48.50% More
5k 30:13 9:44 51.19% More
5 miles 49:15 9:51 51.28% More
10k 1:01:18 9:52 51.52% More
10 miles 1:41:40 10:10 51.41% More
Half 2:22:56 10:55 48.41% More
20 miles 4:20:51 13:03 41.71% More

Predictions

Dist Time Per Mile WAVA
1M 9:56 9:56 45.72
5km 33:02 10:38 46.83
5M 54:42 10:56 46.17
10km 1:08:52 11:05 45.85
10M 1:54:03 11:24 45.83
Half 2:31:51 11:35 45.22
20M 3:57:47 11:53 45.76
Mara 5:16:35 12:05 45.83
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