Sun 19th Mar 2023 at 7:20am by Mr G - #thatrunguy

Run > Long Run
  • Time
    3:07:57
  • Miles
    20.37
  • Min/mi
    9:14
  • Pacing
    25%
  • WAVA
    58.50
  • Stride(cm)
    97
  • Cals
    2127
  • Cadence
    181
  • BPM
    147
  • %MHR
    85.7
  • B/mi
    1353
  • Asc(m)
    859
  • Hillscore
    43
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 9:48(9:48/mi) 120/139bpm [1176b/mi] 115cal
2) 1mi - 9:12(9:12/mi) 136/148bpm [1252b/mi] 104cal
3) 1mi - 8:47(8:47/mi) 144/153bpm [1265b/mi] 101cal
4) 1mi - 8:35(8:35/mi) 148/158bpm [1270b/mi] 110cal
5) 1mi - 8:31(8:31/mi) 150/159bpm [1279b/mi] 101cal
6) 1mi - 8:48(8:48/mi) 148/160bpm [1303b/mi] 100cal
7) 1mi - 8:47(8:47/mi) 151/161bpm [1326b/mi] 104cal
8) 1mi - 8:50(8:50/mi) 148/153bpm [1308b/mi] 102cal
9) 1mi - 8:57(8:57/mi) 147/156bpm [1315b/mi] 106cal
10) 1mi - 9:56(9:56/mi) 153/173bpm [1519b/mi] 110cal
11) 1mi - 10:08(10:08/mi) 140/160bpm [1420b/mi] 104cal
12) 1mi - 9:09(9:09/mi) 151/159bpm [1381b/mi] 100cal
13) 1mi - 9:38(9:38/mi) 147/153bpm [1417b/mi] 110cal
14) 1mi - 9:48(9:48/mi) 146/158bpm [1430b/mi] 102cal
15) 1mi - 8:52(8:52/mi) 155/162bpm [1375b/mi] 104cal
16) 1mi - 9:22(9:22/mi) 144/161bpm [1348b/mi] 96cal
17) 1mi - 9:07(9:07/mi) 149/159bpm [1359b/mi] 102cal
18) 1mi - 8:54(8:54/mi) 158/169bpm [1407b/mi] 103cal
19) 1mi - 9:50(9:50/mi) 151/162bpm [1486b/mi] 102cal
20) 1mi - 9:07(9:07/mi) 150/167bpm [1367b/mi] 107cal
21) 0.37mi - 3:49(10:21/mi) 159/169bpm [1647b/mi] 44cal
9:48 9:12 8:47 8:35 8:31 8:48 8:47 8:50 8:57 9:56 10:08 9:09 9:38 9:48 8:52 9:22 9:07 8:54 9:50 9:07 3:49
Pin Map
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0mi in 0

Pace

10% 20% 64% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:20 10:20 +33 10:20 119 71-137 1229 178 168-186 87/30
2.00 19:32 9:12 9:12 136 127-148 1251 182 172-188 34/36
3.00 28:19 8:48 8:48 144 136-153 1267 181 172-188 41/78
4.00 36:54 8:34 8:34 148 142-157 1269 184 178-188 54/41
5.00 45:26 8:32 8:32 150 140-158 1279 183 176-188 43/44
6.00 55:05 9:39 +52 9:39 148 120-160 1429 182 106-188 37/39
7.00 1:03:52 8:47 8:47 151 143-160 1327 182 172-188 36/35
8.00 1:12:43 8:50 8:50 148 139-153 1308 182 178-188 58/60
9.00 1:22:01 9:18 +22 9:18 147 139-156 1367 182 172-188 53/51
10.00 1:31:59 9:58 9:58 153 135-172 1524 175 112-188 81/24
11.00 1:48:50 16:51 +6:49 16:51 139 93-160 2342 175 116-186 27/61
12.00 1:58:03 9:13 9:13 151 142-159 1391 181 172-186 50/55
13.00 2:07:41 9:38 9:38 147 139-153 1417 181 174-188 65/53
14.00 2:21:19 13:38 +3:50 13:38 144 100-158 1964 181 174-188 68/71
15.00 2:30:12 8:53 8:53 155 147-162 1377 182 166-186 47/62
16.00 2:40:32 10:20 +59 10:20 144 110-161 1487 178 110-186 33/54
17.00 2:49:40 9:08 9:08 149 137-158 1361 179 118-186 48/44
18.00 2:58:44 9:04 +11 9:04 159 144-169 1442 181 116-190 57/46
19.00 3:08:35 9:51 9:51 151 137-162 1487 182 96-190 53/53
20.00 3:17:42 9:07 9:07 151 141-167 1377 183 172-186 46/44
20.37 3:21:31 3:49 10:23 158 141-169 1642 179 88-190 8/9

Heart

147/172max
  • Show Beats/Mile

Elevation

Asc 859m, Range 96m, Flat prediction 3:04:14
Elevation Graph
Biggest Climbs (m) Min/mi
41 5.5% 9:47
40 8.3% 10:15
26 6.4% 11:37
24 16.7% 8:39
23 5.5% 10:20
23 3.4% 9:40
See your biggest climbs

Cadence

181 (190 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.9 181 20.2 3:04:01 9:47
Walk 1.7 116 0.2 3:40 20:02
Still 0.1 - - 13 -
Pause 6.3 - - 13:36 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:14 41.98% More
800m 4:10 8:24 48.84% More
1km 5:15 8:28 50.49% More
Mile 8:29 8:29 53.07% More
5k 26:49 8:38 57.21% More
5 miles 44:15 8:51 56.57% More
10k 55:05 8:52 56.82% More
10 miles 1:31:11 9:07 56.79% More
Half 2:07:52 9:46 53.62% More
20 miles 3:16:56 9:51 54.74% More

Predictions

Dist Time Per Mile WAVA
1M 6:56 6:56 64.97
5km 24:00 7:43 63.92
5M 40:24 8:05 61.97
10km 51:15 8:15 61.06
10M 1:26:16 8:38 60.03
Half 1:55:56 8:51 58.68
20M 3:04:13 9:13 58.52
Mara 4:07:33 9:27 58.07
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