Sat 18th Mar 2023 at 8:10am by Cheeky Chappy

Run > Long Run
  • showers
  • cold
  • Time
    2:17:23
  • Miles
    17.01
  • Min/mi
    8:05
  • Pacing
    55%
  • WAVA
    65.35
  • Stride(cm)
    115
  • Cals
    1643
  • Cadence
    173
  • BPM
    154
  • %MHR
    93.7
  • B/mi
    1241
  • Asc(m)
    118
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Sunningdale 17 - LSR
Legs still battered

Split Summary
===
1) 1mi - 8:39(8:39/mi) 133/148bpm [1150b/mi] 99cal 6.94/8.89mph
2) 1mi - 8:21(8:21/mi) 147/159bpm [1228b/mi] 109cal 7.18/9.43mph
3) 1mi - 7:59(7:59/mi) 155/162bpm [1239b/mi] 114cal 7.51/8.64mph
4) 1mi - 8:11(8:11/mi) 155/163bpm [1269b/mi] 113cal 7.33/8.22mph
5) 1mi - 8:02(8:02/mi) 161/167bpm [1292b/mi] 118cal 7.48/8.18mph
6) 1mi - 8:28(8:28/mi) 160/166bpm [1356b/mi] 122cal 7.08/8.29mph
7) 1mi - 8:11(8:11/mi) 156/165bpm [1277b/mi] 106cal 7.33/8.39mph
8) 1mi - 8:14(8:14/mi) 149/163bpm [1227b/mi] 84cal 7.29/8.39mph
9) 1mi - 8:17(8:17/mi) 157/163bpm [1302b/mi] 105cal 7.24/8.66mph
10) 1mi - 7:51(7:51/mi) 155/160bpm [1217b/mi] 92cal 7.64/8.29mph
11) 1mi - 8:03(8:03/mi) 157/164bpm [1265b/mi] 99cal 7.45/8.01mph
12) 1mi - 8:08(8:08/mi) 158/169bpm [1285b/mi] 97cal 7.38/8.43mph
13) 1mi - 8:13(8:13/mi) 161/169bpm [1322b/mi] 106cal 7.31/8.68mph
14) 1mi - 7:23(7:23/mi) 153/160bpm [1129b/mi] 62cal 8.13/9.41mph
15) 1mi - 8:01(8:01/mi) 153/164bpm [1226b/mi] 70cal 7.49/8.52mph
16) 1mi - 7:43(7:43/mi) 154/162bpm [1187b/mi] 67cal 7.78/8.27mph
17) 1mi - 7:33(7:33/mi) 158/166bpm [1193b/mi] 80cal 7.95/9mph
18) 0.01mi - 5(6:47/mi) 159/161bpm [1078b/mi] 8.85/8.58mph
8:39 8:21 7:59 8:11 8:02 8:28 8:11 8:14 8:17 7:51 8:03 8:08 8:13 7:23 8:01 7:43 7:33 5

Pace

31% 47% 15% 6% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:29 4:29 8:59 128 94-139 1150 169 90-180 10/5
1.00 8:39 4:09 8:18 136 130-147 1129 176 172-178 8/12
1.50 12:41 4:02 8:04 143 137-148 1153 176 174-178 6/9
2.00 16:59 4:19 8:37 150 142-159 1294 175 166-178 10/7
2.50 20:53 3:53 7:47 155 150-162 1205 173 158-176 5/5
3.00 24:59 4:06 8:12 154 150-159 1264 173 168-176 8/6
3.50 29:01 4:02 8:04 156 151-163 1260 173 166-176 6/6
4.00 34:50 5:49 +1:39 11:37 152 125-158 1766 174 170-176 7/4
4.50 38:43 3:53 7:47 162 156-166 1260 174 172-176 9/8
5.00 42:51 4:08 8:17 160 155-164 1324 173 168-176 10/6
5.50 46:53 4:02 8:04 162 157-166 1307 174 172-176 7/6
6.00 51:19 4:26 8:53 159 154-165 1412 173 164-176 12/2
6.50 55:33 4:13 8:27 155 144-164 1309 173 164-176 11/1
7.00 59:31 3:58 7:56 159 154-164 1262 174 170-178 8/13
7.50 1:06:16 6:45 +2:38 13:30 145 103-162 1957 175 166-180 7/8
8.00 1:10:24 4:08 8:15 150 146-156 1239 175 172-176 16/7
8.50 1:14:27 4:03 8:06 156 148-162 1264 174 170-176 6/12
9.00 1:18:42 4:15 8:29 157 150-163 1333 174 172-176 16/5
9.50 1:22:40 3:58 7:56 154 150-158 1222 174 172-174 6/5
10.00 1:26:32 3:53 7:45 156 151-160 1209 174 168-176 4/13
10.50 1:30:35 4:02 8:05 155 150-158 1252 174 170-176 5/10
11.00 1:34:35 4:01 8:02 159 154-163 1276 174 170-176 9/5
11.50 1:40:50 6:15 +2:09 12:29 153 131-163 1911 173 164-178 6/7
12.00 1:44:52 4:02 8:04 163 159-168 1314 173 170-178 10/10
12.50 1:49:37 4:45 +34 9:31 160 150-167 1522 173 168-176 10/13
13.00 1:54:12 4:35 +33 9:09 160 145-168 1464 173 166-176 16/2
13.50 1:57:38 3:27 6:53 152 145-157 1047 176 172-180 4/25
14.00 2:02:00 4:21 +24 8:42 154 144-160 1340 171 100-180 6/15
14.50 2:06:10 4:11 +17 8:22 150 138-160 1255 170 100-178 6/17
15.00 2:10:34 4:24 +18 8:48 157 151-163 1381 172 106-176 5/9
15.50 2:15:07 4:32 +38 9:05 153 139-160 1389 173 94-178 6/8
16.00 2:18:54 3:48 7:36 155 148-160 1177 174 164-178 7/8
16.50 2:23:06 4:11 +23 8:23 157 149-163 1316 172 88-178 10/9
17.00 2:26:51 3:45 7:30 160 155-166 1199 175 172-180 7/6
17.01 2:26:56 5 7:05 160 159-160 1134 174 174-174 0/0

Heart

154/168max
  • Show Beats/Mile

Elevation

Asc 118m, Range 49m, Flat prediction 2:15:04
Elevation Graph
Biggest Climbs (m) Min/mi
23 1.1% 8:37
17 1.9% 9:24
14 2.9% 8:56
13 2.2% 8:48
See your biggest climbs

Cadence

173 (180 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.5 173 17 2:16:54 8:28
Walk 2.0 96 0 3:03 1:48:12
Pause 4.5 - - 6:59 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 59.39% More
800m 3:18 6:38 61.38% More
1km 4:11 6:44 63.01% More
Mile 7:13 7:13 61.87% More
5k 24:53 8:00 61.16% More
5 miles 41:21 8:16 60.01% More
10k 52:37 8:28 58.96% More
10 miles 1:25:53 8:35 59.76% More
Half 1:52:44 8:36 60.27% More

Predictions

Dist Time Per Mile WAVA
1M 6:37 6:37 67.52
5km 22:17 7:10 68.28
5M 37:04 7:25 66.96
10km 46:46 7:32 66.33
10M 1:17:49 7:47 65.95
Half 1:43:53 7:56 64.90
20M 2:43:22 8:10 65.40
Mara 3:38:06 8:19 65.32
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