Fri 17th Mar 2023 at 7:01am by Dickie York

Run > Race
  • Time
    3:08:13
  • Miles
    26.68
  • Min/mi
    7:03
  • Pacing
    87%
  • WAVA
    76.01
  • Stride(cm)
    128
  • Cals
    2523
  • Cadence
    179
  • BPM
    159
  • %MHR
    92.9
  • B/mi
    1121
  • Asc(m)
    605
  • Hillscore
    64
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 6:20(6:20/mi) 5cal 90/95rpm 9.48/11.56mph
2) 1mi - 6:24(6:24/mi) 155/165bpm [993b/mi] 63cal 90/92rpm 9.37/10.09mph
3) 1mi - 6:25(6:25/mi) 161/168bpm [1034b/mi] 94cal 90/91rpm 9.34/15.95mph
4) 1mi - 6:12(6:12/mi) 155/159bpm [960b/mi] 78cal 90/96rpm 9.69/15.46mph
5) 1mi - 6:45(6:45/mi) 163/169bpm [1099b/mi] 121cal 89/91rpm 8.9/9.95mph
6) 1mi - 6:43(6:43/mi) 162/169bpm [1088b/mi] 111cal 89/91rpm 8.93/10.83mph
7) 1mi - 6:32(6:32/mi) 162/168bpm [1057b/mi] 96cal 89/91rpm 9.19/10.51mph
8) 1mi - 6:30(6:30/mi) 160/168bpm [1039b/mi] 87cal 89/91rpm 9.24/10.36mph
9) 1mi - 6:26(6:26/mi) 159/169bpm [1024b/mi] 92cal 89/93rpm 9.32/10.8mph
10) 1mi - 6:55(6:55/mi) 160/168bpm [1107b/mi] 108cal 89/91rpm 8.67/10.65mph
11) 1mi - 6:56(6:56/mi) 164/168bpm [1137b/mi] 111cal 89/92rpm 8.65/9.48mph
12) 1mi - 6:58(6:58/mi) 161/167bpm [1122b/mi] 101cal 88/92rpm 8.61/10.36mph
13) 1mi - 6:45(6:45/mi) 159/165bpm [1073b/mi] 77cal 89/91rpm 8.89/9.75mph
14) 1mi - 6:40(6:40/mi) 158/176bpm [1053b/mi] 107cal 90/93rpm 9/9.95mph
15) 1mi - 7:17(7:17/mi) 158/172bpm [1152b/mi] 65cal 89/93rpm 8.23/10.6mph
16) 1mi - 7:13(7:13/mi) 159/164bpm [1147b/mi] 136cal 89/92rpm 8.32/10.31mph
17) 1mi - 7:03(7:03/mi) 158/187bpm [1113b/mi] 92cal 90/94rpm 8.52/10.74mph
18) 1mi - 7:33(7:33/mi) 158/185bpm [1194b/mi] 101cal 89/93rpm 7.94/11.18mph
19) 1mi - 7:05(7:05/mi) 155/162bpm [1097b/mi] 78cal 91/94rpm 8.48/9.98mph
20) 1mi - 7:06(7:06/mi) 160/163bpm [1135b/mi] 106cal 91/91rpm 8.46/9.73mph
21) 1mi - 7:40(7:40/mi) 159/162bpm [1219b/mi] 93cal 90/92rpm 7.82/9.04mph
22) 1mi - 7:14(7:14/mi) 157/161bpm [1134b/mi] 122cal 90/92rpm 8.31/9.8mph
23) 1mi - 7:35(7:35/mi) 157/160bpm [1190b/mi] 96cal 90/91rpm 7.92/8.55mph
24) 1mi - 7:18(7:18/mi) 153/158bpm [1117b/mi] 70cal 90/93rpm 8.22/9.35mph
25) 1mi - 8:38(8:38/mi) 155/161bpm [1339b/mi] 133cal 87/90rpm 6.94/11.68mph
26) 1mi - 7:57(7:57/mi) 150/153bpm [1193b/mi] 101cal 88/90rpm 7.55/8.5mph
27) 0.68mi - 6:05(8:57/mi) 155/159bpm [1386b/mi] 79cal 87/91rpm 6.71/8.19mph
6:20 6:24 6:25 6:12 6:45 6:43 6:32 6:30 6:26 6:55 6:56 6:58 6:45 6:40 7:17 7:13 7:03 7:33 7:05 7:06 7:40 7:14 7:35 7:18 8:38 7:57 6:05

Pace

6% 13% 44% 35% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:20 6:20 6:20 176 164-190 1114 181 176-190 827/63
2.00 12:44 6:25 6:25 161 150-191 1032 181 176-184 73/48
3.00 19:09 6:25 6:25 160 148-168 1026 180 178-182 57/77
4.00 25:21 6:12 6:12 155 150-159 962 180 174-192 62/69
5.00 32:06 6:45 6:45 163 157-169 1099 178 170-182 75/46
6.00 38:49 6:43 6:43 162 147-169 1089 178 176-182 68/58
7.00 45:21 6:31 6:31 161 152-168 1050 179 176-182 61/82
8.00 51:50 6:29 6:29 160 147-168 1038 178 172-182 62/64
9.00 58:17 6:27 6:27 159 149-169 1024 178 174-186 50/73
10.00 1:05:12 6:55 6:55 160 149-168 1107 178 174-182 78/42
11.00 1:12:08 6:56 6:56 164 156-169 1137 178 174-184 70/70
12.00 1:19:06 6:58 6:58 161 150-167 1121 177 172-184 73/55
13.00 1:25:50 6:45 6:45 159 150-165 1073 179 172-182 52/91
14.00 1:32:30 6:40 6:40 158 150-193 1052 180 174-186 67/80
15.00 1:39:47 7:18 7:18 159 149-185 1159 178 172-186 78/57
16.00 1:47:00 7:13 7:13 159 152-164 1147 177 172-184 58/82
17.00 1:54:03 7:03 7:03 158 150-190 1113 181 176-188 77/60
18.00 2:01:36 7:33 7:33 158 150-190 1193 178 114-186 60/95
19.00 2:08:41 7:05 7:05 155 148-162 1097 181 178-188 71/51
20.00 2:15:46 7:06 7:06 160 156-163 1136 181 180-182 83/76
21.00 2:23:26 7:40 7:40 159 156-162 1219 179 172-184 62/61
22.00 2:30:40 7:13 7:13 157 152-162 1134 181 176-184 77/83
23.00 2:38:15 7:35 7:35 157 153-159 1190 180 176-182 60/65
24.00 2:45:33 7:18 7:18 153 149-158 1117 179 176-186 68/51
25.00 2:54:11 8:38 8:38 155 148-161 1338 174 164-180 60/67
26.00 3:02:08 7:57 7:57 150 147-154 1194 176 172-180 62/74
26.68 3:08:12 6:04 8:56 155 149-160 1384 173 168-182 48/28

Heart

159/193max
  • Show Beats/Mile

Elevation

Asc 605m, Range 818m, Flat prediction 2:57:44
Elevation Graph
Biggest Climbs (m) Min/mi
46 3.3% 7:00
41 3.8% 6:57
37 4.2% 9:27
34 3.0% 6:38
29 4.6% 7:41
28 6.2% 8:06
See your biggest climbs

Cadence

179 (192 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 178 26.7 3:08:07 7:03
Walk 0.0 114 0 2 6:42
Still 0.0 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:19 5:17 64.11% More
800m 2:51 5:44 69.82% More
1km 3:38 5:51 71.27% More
Mile 6:01 6:01 73.10% More
5k 19:36 6:19 76.36% More
5 miles 32:03 6:25 76.13% More
10k 40:13 6:28 75.80% More
10 miles 1:05:09 6:31 77.39% More
Half 1:26:30 6:36 77.13% More
20 miles 2:15:43 6:47 77.30% More
Mara 3:04:00 7:01 76.03% More

Predictions

Dist Time Per Mile WAVA
1M 5:01 5:01 87.63
5km 17:33 5:39 85.28
5M 29:40 5:56 82.24
10km 37:42 6:04 80.85
10M 1:03:45 6:23 79.08
Half 1:25:52 6:33 77.11
20M 2:16:57 6:51 76.61
Mara 3:04:29 7:02 75.83

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