Sat 25th Mar 2023 at 7:23am by Cheeky Chappy

Run > Long Run

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Time
2:32:10
Miles
20.20
Min/mi
7:32
Pacing
0%
WAVA
70.97
Stride(cm)
121
Cals
1848
Cadence
177
BPM
151
%MHR
92.1
B/mi
1138
Asc(m)
169
Hillscore
7
Surface
Road

Notes & Comments

Woking 20 - Sections with Mark: 10 miles easy, parkrun, 7 miles steady. Hammies still a mess but a great way to bag 20.

Split Summary
===
1) 1mi - 7:58(7:58/mi) 136/150bpm [1083b/mi] 94cal 7.54/8.16mph
2) 1mi - 7:27(7:28/mi) 136/146bpm [1014b/mi] 83cal 8.04/8.7mph
3) 1mi - 7:25(7:25/mi) 149/169bpm [1104b/mi] 98cal 8.1/8.97mph
4) 1mi - 7:23(7:23/mi) 155/165bpm [1144b/mi] 103cal 8.13/8.83mph
5) 1mi - 7:31(7:31/mi) 154/168bpm [1158b/mi] 102cal 7.98/8.87mph
6) 1mi - 7:49(7:49/mi) 157/167bpm [1228b/mi] 110cal 7.67/8.41mph
7) 1mi - 7:41(7:41/mi) 154/163bpm [1184b/mi] 97cal 7.8/8.16mph
8) 1mi - 7:48(7:48/mi) 154/167bpm [1202b/mi] 95cal 7.69/9.02mph
9) 1mi - 7:50(7:50/mi) 161/172bpm [1260b/mi] 109cal 7.66/8.52mph
10) 1mi - 7:40(7:40/mi) 156/167bpm [1195b/mi] 91cal 7.83/8.33mph
11) 1mi - 7:27(7:27/mi) 153/170bpm [1141b/mi] 88cal 8.05/10.44mph
12) 1mi - 7:22(7:22/mi) 147/158bpm [1083b/mi] 79cal 8.14/10.08mph
13) 1mi - 7:21(7:21/mi) 158/164bpm [1162b/mi] 101cal 8.16/9.83mph
14) 1mi - 7:18(7:18/mi) 145/166bpm [1060b/mi] 68cal 8.21/11.02mph
15) 1mi - 7:18(7:18/mi) 145/157bpm [1059b/mi] 70cal 8.22/9.1mph
16) 1mi - 7:31(7:31/mi) 153/161bpm [1150b/mi] 91cal 7.99/8.47mph
17) 1mi - 7:57(7:57/mi) 156/162bpm [1241b/mi] 102cal 7.54/8.04mph
18) 1mi - 7:22(7:22/mi) 154/162bpm [1134b/mi] 84cal 8.14/9.33mph
19) 1mi - 7:11(7:11/mi) 152/158bpm [1091b/mi] 75cal 8.35/9.89mph
20) 1mi - 7:20(7:20/mi) 158/170bpm [1159b/mi] 93cal 8.18/9.23mph
21) 0.2mi - 1:29(7:23/mi) 154/160bpm [1137b/mi] 15cal 8.13/9.16mph

7:58 7:27 7:25 7:23 7:31 7:49 7:41 7:48 7:50 7:40 7:27 7:22 7:21 7:18 7:18 7:31 7:57 7:22 7:11 7:20 1:29

Pace

10%

43%

27%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	11:56	11:56 +4:00	11:56	132 84-149	1576	175 166-178	22/20
2.00	19:24	7:28	7:28	136 123-144	1014	176 172-184	21/19
3.00	26:49	7:25	7:25	149 138-168	1105	176 172-182	21/19
4.00	34:11	7:23	7:23	154 146-165	1136	176 170-182	16/18
5.00	41:43	7:32	7:32	154 144-168	1159	176 166-182	16/24
6.00	49:32	7:49	7:49	157 150-165	1228	176 162-182	26/14
7.00	57:14	7:42	7:42	154 142-163	1185	176 170-188	20/23
8.00	1:05:01	7:47	7:47	154 142-167	1199	176 172-180	18/24
9.00	1:12:51	7:50	7:50	161 153-171	1261	176 154-182	18/23
10.00	1:20:30	7:39	7:39	156 148-167	1194	176 166-182	24/26
11.00	1:45:25	24:55 +17:27	24:55	150 97-170	3737	179 172-186	20/24
12.00	1:52:49	7:24	7:24	147 135-157	1087	182 170-188	24/20
13.00	2:00:09	7:20	7:20	158 147-164	1159	182 172-188	18/20
14.00	2:14:20	14:11 +6:53	14:11	144 110-165	2042	180 166-194	24/22
15.00	2:22:05	7:45 +25	7:45	145 137-156	1123	178 174-184	24/21
16.00	2:29:36	7:31	7:31	153 146-161	1149	176 170-180	31/24
17.00	2:37:37	8:02 +5	8:02	156 147-161	1252	177 174-182	40/17
18.00	2:45:47	8:10 +50	8:10	153 143-162	1250	175 86-180	21/30
19.00	2:53:00	7:13	7:13	152 145-158	1096	178 166-188	19/36
20.00	3:00:20	7:20	7:20	158 147-168	1160	178 170-184	25/36
20.20	3:01:49	1:29	7:22	155 149-160	1143	177 170-180	3/6

Heart

151/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 169m, Range 46m, Flat prediction 2:31:07

Elevation Graph

Biggest Climbs (m)	Min/mi
33 3.8%	8:33
12 1.1%	7:42
12 3.0%	7:36
11 2.0%	8:22
See your biggest climbs

Cadence

177 (194 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.9	177	20.2	2:32:03	8:59
Walk	0.1	86	0	17	54:42
Still	0.0	-	-	1	-
Pause	13.9	-	-	29:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	56.37%	More
800m	3:21	6:44	60.37%	More
1km	4:14	6:49	62.17%	More
Mile	7:09	7:09	62.55%	More
5k	22:59	7:24	66.21%	More
5 miles	37:33	7:31	66.10%	More
10k	46:53	7:33	66.17%	More
10 miles	1:16:22	7:38	67.21%	More
Half	2:00:28	9:12	56.40%	More
20 miles	3:00:13	9:01	59.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:06	6:06	73.24
5km	20:32	6:37	74.10
5M	34:09	6:50	72.68
10km	43:06	6:56	71.97
10M	1:11:43	7:10	71.56
Half	1:35:44	7:18	70.42
20M	2:30:33	7:32	70.96
Mara	3:20:59	7:40	70.88

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