Sun 7th May 2023 at 9:05am by Lorenzo
Run > Long Run
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Time
4:34:17
-
Miles 30.67
-
Min/mi 8:57
-
Pacing
13%
-
WAVA
62.90
-
Stride(cm)
103
-
Cals
2524
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Cadence
175
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BPM
130
-
%MHR
72.3
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B/mi 1164
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Asc(m)
1129
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Hillscore
48
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Surface
Road
- 1:51 400m
- 3:47 800m
- 4:50 1k
- 8:00 Mile
- 29:46 5k
- 50:54 5mi
- 1:04:12 10k
- 1:48:57 10mi
- 2:28:56 Half
- 3:56:17 20mi
- 5:16:26 Marathon
Notes & Comments
Split Summary
===
1) 1mi - 8:33(8:33/mi) 124/139bpm [1061b/mi] 96cal
2) 1mi - 8:13(8:13/mi) 126/143bpm [1035b/mi] 90cal
3) 1mi - 7:50(7:50/mi) 130/145bpm [1018b/mi] 88cal
4) 1mi - 8:36(8:36/mi) 130/148bpm [1118b/mi] 91cal
5) 1mi - 8:16(8:16/mi) 129/142bpm [1066b/mi] 82cal
6) 1mi - 9:02(9:02/mi) 121/136bpm [1094b/mi] 64cal
7) 1mi - 9:10(9:10/mi) 126/136bpm [1155b/mi] 77cal
8) 1mi - 8:42(8:42/mi) 123/136bpm [1069b/mi] 63cal
9) 1mi - 9:10(9:10/mi) 119/130bpm [1092b/mi] 57cal
10) 1mi - 8:12(8:12/mi) 135/150bpm [1107b/mi] 90cal
11) 1mi - 8:32(8:32/mi) 137/149bpm [1170b/mi] 98cal
12) 1mi - 9:00(9:00/mi) 130/147bpm [1169b/mi] 79cal
13) 1mi - 8:50(8:50/mi) 130/151bpm [1147b/mi] 80cal
14) 1mi - 9:10(9:10/mi) 127/140bpm [1163b/mi] 73cal
15) 1mi - 8:47(8:47/mi) 133/146bpm [1167b/mi] 87cal
16) 1mi - 8:47(8:47/mi) 131/148bpm [1151b/mi] 78cal
17) 1mi - 8:24(8:24/mi) 137/147bpm [1151b/mi] 91cal
18) 1mi - 9:12(9:12/mi) 139/150bpm [1278b/mi] 105cal
19) 1mi - 9:04(9:04/mi) 137/149bpm [1242b/mi] 98cal
20) 1mi - 8:17(8:17/mi) 145/156bpm [1202b/mi] 106cal
21) 1mi - 8:43(8:43/mi) 141/153bpm [1230b/mi] 99cal
22) 1mi - 8:38(8:38/mi) 142/159bpm [1227b/mi] 89cal
23) 1mi - 8:58(8:58/mi) 128/139bpm [1147b/mi] 49cal
24) 1mi - 10:51(10:51/mi) 127/154bpm [1379b/mi] 77cal
25) 1mi - 8:48(8:48/mi) 136/149bpm [1197b/mi] 87cal
26) 1mi - 9:20(9:20/mi) 124/137bpm [1158b/mi] 53cal
27) 1mi - 9:19(9:19/mi) 132/153bpm [1230b/mi] 79cal
28) 1mi - 9:36(9:36/mi) 132/145bpm [1268b/mi] 89cal
29) 1mi - 9:07(9:07/mi) 131/140bpm [1193b/mi] 81cal
30) 1mi - 9:43(9:43/mi) 128/136bpm [1244b/mi] 79cal
31) 0.67mi - 7:27(11:07/mi) 124/135bpm [1378b/mi] 49cal
===
1) 1mi - 8:33(8:33/mi) 124/139bpm [1061b/mi] 96cal
2) 1mi - 8:13(8:13/mi) 126/143bpm [1035b/mi] 90cal
3) 1mi - 7:50(7:50/mi) 130/145bpm [1018b/mi] 88cal
4) 1mi - 8:36(8:36/mi) 130/148bpm [1118b/mi] 91cal
5) 1mi - 8:16(8:16/mi) 129/142bpm [1066b/mi] 82cal
6) 1mi - 9:02(9:02/mi) 121/136bpm [1094b/mi] 64cal
7) 1mi - 9:10(9:10/mi) 126/136bpm [1155b/mi] 77cal
8) 1mi - 8:42(8:42/mi) 123/136bpm [1069b/mi] 63cal
9) 1mi - 9:10(9:10/mi) 119/130bpm [1092b/mi] 57cal
10) 1mi - 8:12(8:12/mi) 135/150bpm [1107b/mi] 90cal
11) 1mi - 8:32(8:32/mi) 137/149bpm [1170b/mi] 98cal
12) 1mi - 9:00(9:00/mi) 130/147bpm [1169b/mi] 79cal
13) 1mi - 8:50(8:50/mi) 130/151bpm [1147b/mi] 80cal
14) 1mi - 9:10(9:10/mi) 127/140bpm [1163b/mi] 73cal
15) 1mi - 8:47(8:47/mi) 133/146bpm [1167b/mi] 87cal
16) 1mi - 8:47(8:47/mi) 131/148bpm [1151b/mi] 78cal
17) 1mi - 8:24(8:24/mi) 137/147bpm [1151b/mi] 91cal
18) 1mi - 9:12(9:12/mi) 139/150bpm [1278b/mi] 105cal
19) 1mi - 9:04(9:04/mi) 137/149bpm [1242b/mi] 98cal
20) 1mi - 8:17(8:17/mi) 145/156bpm [1202b/mi] 106cal
21) 1mi - 8:43(8:43/mi) 141/153bpm [1230b/mi] 99cal
22) 1mi - 8:38(8:38/mi) 142/159bpm [1227b/mi] 89cal
23) 1mi - 8:58(8:58/mi) 128/139bpm [1147b/mi] 49cal
24) 1mi - 10:51(10:51/mi) 127/154bpm [1379b/mi] 77cal
25) 1mi - 8:48(8:48/mi) 136/149bpm [1197b/mi] 87cal
26) 1mi - 9:20(9:20/mi) 124/137bpm [1158b/mi] 53cal
27) 1mi - 9:19(9:19/mi) 132/153bpm [1230b/mi] 79cal
28) 1mi - 9:36(9:36/mi) 132/145bpm [1268b/mi] 89cal
29) 1mi - 9:07(9:07/mi) 131/140bpm [1193b/mi] 81cal
30) 1mi - 9:43(9:43/mi) 128/136bpm [1244b/mi] 79cal
31) 0.67mi - 7:27(11:07/mi) 124/135bpm [1378b/mi] 49cal
8:33 8:13 7:50 8:36 8:16 9:02 9:10 8:42 9:10 8:12 8:32 9:00 8:50 9:10 8:47 8:47 8:24 9:12 9:04 8:17 8:43 8:38 8:58 10:51 8:48 9:20 9:19 9:36 9:07 9:43 7:27
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
1.00 | 11:58 | 11:58 +3:25 | 11:58 | 121 62-138 | 1448 | 172 164-178 | 6/17 |
2.00 | 21:56 | 9:58 +1:45 | 9:58 | 126 103-143 | 1255 | 174 166-180 | 26/43 |
3.00 | 29:57 | 8:02 +12 | 8:02 | 130 113-145 | 1044 | 174 170-182 | 20/59 |
4.00 | 41:17 | 11:20 +2:44 | 11:20 | 130 98-148 | 1472 | 175 108-182 | 19/25 |
5.00 | 51:04 | 9:47 +1:31 | 9:47 | 129 105-142 | 1262 | 175 158-180 | 46/66 |
6.00 | 1:03:21 | 12:17 +3:15 | 12:17 | 121 103-134 | 1486 | 174 116-182 | 73/49 |
7.00 | 1:14:51 | 11:30 +2:20 | 11:30 | 125 96-136 | 1438 | 174 110-180 | 60/54 |
8.00 | 1:24:56 | 10:05 +1:23 | 10:05 | 123 102-136 | 1240 | 174 118-180 | 70/47 |
9.00 | 1:39:39 | 14:43 +5:33 | 14:43 | 119 91-130 | 1751 | 176 96-184 | 55/59 |
10.00 | 1:49:25 | 9:46 +1:34 | 9:46 | 134 108-149 | 1309 | 176 172-182 | 63/42 |
11.00 | 2:01:17 | 11:52 +3:20 | 11:52 | 136 99-149 | 1614 | 175 88-184 | 97/106 |
12.00 | 2:15:33 | 14:16 +5:16 | 14:16 | 129 98-147 | 1840 | 176 168-182 | 82/65 |
13.00 | 2:27:29 | 11:56 +3:06 | 11:56 | 130 90-151 | 1551 | 174 102-182 | 64/77 |
14.00 | 2:40:19 | 12:50 +3:42 | 12:50 | 127 102-140 | 1630 | 174 30-184 | 63/106 |
15.00 | 2:51:25 | 11:06 +2:18 | 11:06 | 133 86-145 | 1477 | 176 110-186 | 77/95 |
16.00 | 3:05:43 | 14:18 +5:32 | 14:18 | 130 99-148 | 1860 | 176 110-184 | 81/79 |
17.00 | 3:16:46 | 11:03 +2:38 | 11:03 | 137 102-147 | 1513 | 178 118-182 | 63/65 |
18.00 | 3:29:03 | 12:17 +3:05 | 12:17 | 140 113-150 | 1719 | 175 98-184 | 76/78 |
19.00 | 3:47:06 | 18:04 +9:02 | 18:04 | 136 86-149 | 2456 | 177 152-186 | 61/72 |
20.00 | 3:56:42 | 9:36 +1:17 | 9:36 | 145 128-155 | 1392 | 179 164-184 | 68/46 |
21.00 | 4:08:21 | 11:39 +2:55 | 11:39 | 141 117-153 | 1642 | 177 86-186 | 58/65 |
22.00 | 4:19:29 | 11:08 +2:30 | 11:08 | 142 118-159 | 1580 | 179 172-186 | 65/66 |
23.00 | 4:30:46 | 11:17 +2:19 | 11:17 | 128 110-139 | 1445 | 176 116-184 | 55/79 |
24.00 | 4:49:53 | 19:07 +8:16 | 19:07 | 126 96-154 | 2408 | 176 94-248 | 74/45 |
25.00 | 4:59:40 | 9:48 +59 | 9:48 | 136 120-149 | 1332 | 178 164-184 | 62/54 |
26.00 | 5:12:56 | 13:15 +3:55 | 13:15 | 124 105-137 | 1644 | 177 170-182 | 71/63 |
27.00 | 5:27:37 | 14:41 +5:22 | 14:41 | 131 113-152 | 1923 | 177 170-182 | 83/69 |
28.00 | 5:44:29 | 16:52 +7:16 | 16:52 | 132 99-144 | 2227 | 172 86-182 | 67/65 |
29.00 | 5:55:16 | 10:48 +1:41 | 10:48 | 131 109-140 | 1414 | 176 170-182 | 47/50 |
30.00 | 6:09:50 | 14:34 +4:51 | 14:34 | 127 91-135 | 1850 | 172 86-210 | 91/68 |
30.67 | 6:19:14 | 9:24 +1:56 | 14:00 | 123 104-135 | 1722 | 166 86-186 | 44/52 |
Elevation
Asc 1129m,
Range 140m, Flat prediction 4:16:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
43 40.6% | 38:18 |
22 13.3% | 39:02 |
21 20.2% | 8:19 |
21 3.2% | 8:14 |
20 4.3% | 13:10 |
19 15.4% | 8:22 |
See your biggest climbs |
Cadence
175 (248 max)
Stride Length: 103cm
Run: 98.1%
Walk: 1.9%
Cadence Chart
Cadence Bands
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 1:51 | 7:27 | 46.13% | More |
800m | 3:47 | 7:37 | 53.35% | More |
1km | 4:50 | 7:46 | 54.56% | More |
Mile | 8:00 | 8:00 | 55.81% | More |
5k | 29:46 | 9:35 | 51.11% | More |
5 miles | 50:54 | 10:11 | 48.77% | More |
10k | 1:04:12 | 10:20 | 48.31% | More |
10 miles | 1:48:57 | 10:54 | 47.11% | More |
Half | 2:28:56 | 11:22 | 45.62% | More |
20 miles | 3:56:17 | 11:49 | 45.21% | More |
Mara | 5:16:26 | 12:05 | 45.02% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:43 | 6:43 | 66.52 |
5km | 22:56 | 7:23 | 66.34 |
5M | 38:24 | 7:41 | 64.63 |
10km | 48:36 | 7:49 | 63.82 |
10M | 1:21:24 | 8:08 | 63.05 |
Half | 1:49:05 | 8:20 | 61.80 |
20M | 2:52:33 | 8:38 | 61.92 |
Mara | 3:51:14 | 8:50 | 61.61 |
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