Sun 7th May 2023 at 9:05am by Lorenzo

Run > Long Run

  • Time
    4:34:17
  • Miles
    30.67
  • Min/mi
    8:57
  • Pacing
    13%
  • WAVA
    62.90
  • Stride(cm)
    103
  • Cals
    2524
  • Cadence
    175
  • BPM
    130
  • %MHR
    72.3
  • B/mi
    1164
  • Asc(m)
    1129
  • Hillscore
    48
  • Surface
    Road

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
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

Pace

27% 10% 40% 22% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 11:58 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

Heart

130/159max
  • Show Beats/Mile

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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