Fri 24th Mar 2023 at 10:32am by tricialitt
Run > Long Run
-
Time
3:13:50
-
Miles
13.89
-
Min/mi
13:57
-
Pacing
17%
-
WAVA
43.70
-
Stride(cm)
77
-
Cals
855
-
Cadence
149
-
BPM
121
-
%MHR
69.1
-
B/mi
1687
-
Asc(m)
228
-
Hillscore
13
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.62mi - 7:16(11:42/mi) 117/134bpm [1370b/mi] 41cal 5.12/6.12mph
2) 0.62mi - 7:39(12:19/mi) 127/136bpm [1565b/mi] 52cal 4.87/6.16mph
3) 0.62mi - 8:25(13:32/mi) 126/135bpm [1706b/mi] 53cal 4.43/6.39mph
4) 0.62mi - 8:31(13:42/mi) 129/143bpm [1767b/mi] 54cal 4.38/6.37mph
5) 0.62mi - 7:58(12:50/mi) 130/139bpm [1668b/mi] 51cal 4.68/7.12mph
6) 0.62mi - 7:37(12:16/mi) 129/136bpm [1582b/mi] 45cal 4.89/6.05mph
7) 0.62mi - 9:00(14:28/mi) 124/138bpm [1794b/mi] 45cal 4.15/5.91mph
8) 0.62mi - 6:57(11:11/mi) 124/133bpm [1387b/mi] 35cal 5.36/6.03mph
9) 0.62mi - 7:21(11:50/mi) 128/134bpm [1514b/mi] 41cal 5.07/6.01mph
10) 0.62mi - 8:00(12:52/mi) 124/133bpm [1596b/mi] 36cal 4.66/5.74mph
11) 0.62mi - 7:29(12:03/mi) 127/138bpm [1530b/mi] 38cal 4.98/6.14mph
12) 0.62mi - 7:49(12:35/mi) 125/135bpm [1573b/mi] 34cal 4.77/5.99mph
13) 0.62mi - 8:15(13:17/mi) 125/135bpm [1661b/mi] 34cal 4.52/5.93mph
14) 0.62mi - 9:10(14:45/mi) 121/133bpm [1785b/mi] 35cal 4.07/5.57mph
15) 0.62mi - 10:20(16:37/mi) 121/133bpm [2011b/mi] 39cal 3.61/5.28mph
16) 0.62mi - 9:17(14:56/mi) 122/129bpm [1822b/mi] 35cal 4.02/5.34mph
17) 0.62mi - 9:02(14:32/mi) 123/133bpm [1788b/mi] 36cal 4.13/5.55mph
18) 0.62mi - 9:07(14:41/mi) 123/130bpm [1806b/mi] 37cal 4.09/6.74mph
19) 0.62mi - 8:00(12:52/mi) 120/131bpm [1544b/mi] 26cal 4.66/6.68mph
20) 0.62mi - 7:57(12:48/mi) 122/131bpm [1562b/mi] 29cal 4.69/6.2mph
21) 0.62mi - 9:22(15:04/mi) 117/131bpm [1762b/mi] 27cal 3.98/5.8mph
22) 0.62mi - 13:47(22:11/mi) 102/116bpm [2262b/mi] 20cal 2.7/4.19mph
23) 0.22mi - 5:31(24:54/mi) 106/120bpm [2640b/mi] 12cal 2.41/3.55mph
7:16 7:39 8:25 8:31 7:58 7:37 9:00 6:57 7:21 8:00 7:29 7:49 8:15 9:10 10:20 9:17 9:02 9:07 8:00 7:57 9:22 13:47 5:31
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:59 |
5:59 |
11:58 |
109 62-131 |
1305 |
164 120-178 |
4/26 |
| 1.00 |
11:45 |
5:46 |
11:32 |
127 114-135 |
1465 |
162 118-176 |
9/6 |
| 1.50 |
18:17 |
6:32 |
13:04 |
124 107-133 |
1620 |
156 120-174 |
10/7 |
| 2.00 |
25:47 |
7:30 |
15:00 |
131 118-143 |
1965 |
139 90-174 |
28/1 |
| 2.50 |
31:59 |
6:12 |
12:23 |
126 120-135 |
1561 |
163 120-176 |
12/27 |
| 3.00 |
38:04 |
6:05 |
12:10 |
131 120-139 |
1594 |
164 118-226 |
5/23 |
| 3.50 |
44:39 |
6:35 |
13:11 |
127 111-136 |
1673 |
158 34-174 |
10/9 |
| 4.00 |
50:51 |
6:13 |
12:25 |
128 118-135 |
1590 |
156 120-176 |
16/9 |
| 4.50 |
1:05:07 |
14:15 +6:59
|
28:31 |
116 90-137 |
3307 |
148 106-174 |
20/19 |
| 5.00 |
1:10:39 |
5:33 |
11:05 |
128 124-133 |
1419 |
170 120-176 |
9/16 |
| 5.50 |
1:16:32 |
5:53 |
11:46 |
129 122-133 |
1517 |
159 120-174 |
11/7 |
| 6.00 |
1:23:06 |
6:34 |
13:08 |
121 103-133 |
1589 |
150 120-174 |
10/10 |
| 6.50 |
1:29:05 |
5:59 |
11:58 |
127 115-137 |
1520 |
158 120-176 |
10/11 |
| 7.00 |
1:35:27 |
6:22 |
12:43 |
123 108-135 |
1564 |
157 120-174 |
10/9 |
| 7.50 |
1:41:46 |
6:20 |
12:39 |
127 115-135 |
1607 |
157 116-174 |
18/13 |
| 8.00 |
1:48:10 |
6:24 |
12:48 |
125 115-135 |
1599 |
158 120-174 |
25/23 |
| 8.50 |
2:03:44 |
15:34 +7:45
|
31:07 |
117 93-130 |
3641 |
147 112-178 |
5/14 |
| 9.00 |
2:10:53 |
7:09 |
14:18 |
123 106-133 |
1759 |
149 120-174 |
10/9 |
| 9.50 |
2:19:21 |
8:28 |
16:56 |
119 111-128 |
2015 |
142 114-170 |
12/10 |
| 10.00 |
2:26:25 |
7:04 |
14:09 |
123 115-129 |
1740 |
152 118-174 |
29/8 |
| 10.50 |
2:33:40 |
7:15 |
14:30 |
122 112-133 |
1769 |
141 108-172 |
36/7 |
| 11.00 |
2:42:07 |
8:27 |
16:54 |
123 114-130 |
2079 |
139 118-174 |
8/40 |
| 11.50 |
2:47:44 |
5:37 |
11:13 |
120 103-127 |
1347 |
162 114-176 |
17/26 |
| 12.00 |
2:54:23 |
6:39 |
13:17 |
122 112-131 |
1621 |
156 116-174 |
11/16 |
| 12.50 |
3:00:48 |
6:25 |
12:50 |
120 104-131 |
1541 |
152 120-174 |
13/14 |
| 13.00 |
3:08:16 |
7:28 |
14:55 |
118 105-130 |
1761 |
145 120-172 |
14/15 |
| 13.50 |
3:20:45 |
12:29 +1:56
|
24:58 |
103 89-114 |
2572 |
121 84-166 |
13/6 |
| 13.89 |
3:30:29 |
9:44 |
24:53 |
104 92-119 |
2587 |
118 98-154 |
20/3 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
43 5.3% |
16:58
|
|
39 5.0% |
15:36
|
|
19 5.9% |
18:29
|
|
17 12.2% |
29:05
|
|
10 4.0% |
14:55
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
54.9 |
170 |
9.8 |
1:51:05 |
12:21 |
| Walk |
40.4 |
123 |
4.1 |
1:28:59 |
21:37 |
| Still |
0.3 |
- |
- |
44 |
- |
| Pause |
4.4 |
- |
- |
9:41 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:21 |
9:26 |
44.13% |
More |
| 800m |
5:16 |
10:35 |
44.20% |
More |
| 1km |
6:41 |
10:45 |
45.24% |
More |
| Mile |
11:07 |
11:07 |
45.96% |
More |
| 5k |
37:34 |
12:05 |
47.51% |
More |
| 5 miles |
1:09:03 |
13:49 |
42.26% |
More |
| 10k |
1:25:19 |
13:44 |
42.87% |
More |
| 10 miles |
2:26:16 |
14:38 |
41.29% |
More |
| Half |
3:10:11 |
14:31 |
41.82% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
11:55 |
11:55 |
42.85 |
| 5km |
39:38 |
12:45 |
45.02 |
| 5M |
1:05:38 |
13:08 |
44.46 |
| 10km |
1:22:38 |
13:18 |
44.26 |
| 10M |
2:16:49 |
13:41 |
44.14 |
| Half |
3:02:10 |
13:54 |
43.36 |
| 20M |
4:45:16 |
14:16 |
43.70 |
| Mara |
6:19:48 |
14:30 |
43.56 |
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