Fri 22nd Mar 2024 at 11:28am by paulcook

Run > Long Run

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Time
3:59:44
Miles
19.64
Min/mi
12:12
Pacing
65%
WAVA
40.04
Stride(cm)
91
Cals
2310
Cadence
144
Asc(m)
1392
Hillscore
101
Surface
Road

Notes & Comments

1) 0mi - 12:35(0/mi)
2) 0mi - 10:03(0/mi)
3) 0mi - 10:05(0/mi)
4) 0mi - 13:54(0/mi)
5) 0mi - 11:06(0/mi)
6) 0mi - 11:17(0/mi)
7) 0mi - 14:44(0/mi)
8) 0mi - 12:10(0/mi)
9) 0mi - 12:05(0/mi)
10) 0mi - 12:36(0/mi)
11) 0mi - 10:53(0/mi)
12) 0mi - 14:54(0/mi)
13) 0mi - 11:51(0/mi)
14) 0mi - 11:22(0/mi)
15) 0mi - 14:21(0/mi)
16) 0mi - 12:55(0/mi)
17) 0mi - 10:52(0/mi)
18) 0mi - 12:13(0/mi)
19) 0mi - 13:20(0/mi)
20) 0mi - 6:27(0/mi)

12:35 10:03 10:05 13:54 11:06 11:17 14:44 12:10 12:05 12:36 10:53 14:54 11:51 11:22 14:21 12:55 10:52 12:13 13:20 6:27

Pace

84%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	12:34	12:34	12:34	149 80-282	240/34
2.00	22:37	10:03	10:03	162 92-182	127/46
3.00	32:42	10:06	10:06	162 104-190	99/39
4.00	46:34	13:52	13:52	152 56-274	34/195
5.00	57:42	11:08	11:08	145 76-186	108/59
6.00	1:09:00	11:18	11:18	146 76-190	148/68
7.00	1:23:42	14:42	14:42	130 76-192	102/171
8.00	1:35:53	12:11	12:11	145 68-182	116/70
9.00	1:47:58	12:05	12:05	140 82-192	88/92
10.00	2:00:34	12:36	12:36	146 60-210	71/124
11.00	2:11:26	10:52	10:52	162 92-186	81/153
12.00	2:26:22	14:55	14:55	126 68-182	127/49
13.00	2:38:13	11:51	11:51	145 80-182	96/108
14.00	2:49:35	11:22	11:22	150 84-186	77/44
15.00	3:03:58	14:23	14:23	130 74-196	127/169
16.00	3:16:50	12:52	12:52	135 54-180	136/142
17.00	3:27:44	10:54	10:54	144 88-182	87/71
18.00	3:39:57	12:13	12:13	138 86-180	117/26
19.00	3:53:17	13:20	13:20	144 76-204	91/202
19.64	3:59:43	6:26	10:06	161 90-192	25/107

Elevation

Asc 1392m, Range 383m, Flat prediction 3:44:58

Elevation Graph

Biggest Climbs (m)	Min/mi
262 5.4%	11:08
185 14.2%	16:12
185 7.5%	13:47
94 14.7%	15:54
80 11.7%	14:33
48 21.4%	25:09
See your biggest climbs

Cadence

144 (282 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.2	164	15.5	2:38:43	10:16
Walk	32.3	102	4.2	1:17:28	18:33
Still	1.5	-	-	3:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	39.00%	More
800m	4:21	8:46	42.60%	More
1km	5:28	8:47	44.34%	More
Mile	8:57	8:57	46.18%	More
5k	33:18	10:43	42.19%	More
5 miles	56:05	11:13	40.72%	More
10k	1:13:07	11:46	38.99%	More
10 miles	1:58:39	11:52	39.68%	More
Half	2:37:59	12:04	39.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:13	10:13	40.44
5km	33:57	10:56	41.38
5M	56:13	11:15	40.63
10km	1:10:47	11:23	40.27
10M	1:57:13	11:43	40.16
Half	2:36:04	11:55	39.59
20M	4:04:24	12:13	40.06
Mara	5:25:23	12:25	40.12

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