Sat 6th Apr 2024 at 9:53am by Duncs

Run > Long Run
  • Good
  • showers
  • v windy
  • Time
    8:23:05
  • Miles
    32.30
  • Min/mi
    15:35
  • Pacing
    37.1%
  • WAVA
    36.62
  • Stride(cm)
    76
  • Cals
    4081
  • Cadence
    136
  • BPM
    124
  • %MHR
    72.7
  • B/mi
    1937
  • Asc(m)
    1928
  • Hillscore
    93
  • Surface
    Trail

Notes & Comments

1) 1mi - 9:53(9:53/mi) 133/146bpm [1314b/mi] 120cal
2) 1mi - 9:43(9:43/mi) 139/149bpm [1351b/mi] 118cal
3) 1mi - 10:21(10:21/mi) 136/152bpm [1408b/mi] 121cal
4) 1mi - 24:54(24:54/mi) 115/154bpm [2863b/mi] 152cal
5) 1mi - 14:55(14:55/mi) 117/146bpm [1746b/mi] 127cal
6) 1mi - 13:36(13:36/mi) 117/142bpm [1592b/mi] 130cal
7) 1mi - 12:41(12:41/mi) 118/142bpm [1496b/mi] 115cal
8) 1mi - 12:19(12:19/mi) 125/156bpm [1539b/mi] 121cal
9) 1mi - 10:53(10:53/mi) 136/153bpm [1480b/mi] 122cal
10) 1mi - 18:10(18:10/mi) 123/146bpm [2234b/mi] 155cal
11) 1mi - 19:18(19:18/mi) 117/149bpm [2258b/mi] 153cal
12) 1mi - 15:11(15:11/mi) 128/152bpm [1944b/mi] 147cal
13) 1mi - 15:49(15:49/mi) 123/156bpm [1945b/mi] 142cal
14) 1mi - 12:54(12:54/mi) 122/150bpm [1574b/mi] 127cal
15) 1mi - 11:46(11:46/mi) 124/151bpm [1459b/mi] 91cal
16) 1mi - 12:02(12:02/mi) 129/150bpm [1552b/mi] 95cal
17) 1mi - 19:22(19:22/mi) 123/142bpm [2381b/mi] 143cal
18) 1mi - 19:17(19:17/mi) 128/149bpm [2469b/mi] 155cal
19) 1mi - 14:55(14:55/mi) 127/154bpm [1895b/mi] 118cal
20) 1mi - 13:17(13:17/mi) 131/162bpm [1741b/mi] 121cal
21) 1mi - 13:04(13:04/mi) 136/161bpm [1777b/mi] 121cal
22) 1mi - 16:04(16:04/mi) 118/151bpm [1895b/mi] 105cal
23) 1mi - 15:27(15:27/mi) 118/142bpm [1823b/mi] 98cal
24) 1mi - 14:43(14:43/mi) 120/149bpm [1766b/mi] 114cal
25) 1mi - 13:53(13:53/mi) 112/151bpm [1555b/mi] 112cal
26) 1mi - 16:24(16:24/mi) 116/150bpm [1902b/mi] 129cal
27) 1mi - 16:06(16:06/mi) 124/161bpm [1997b/mi] 128cal
28) 1mi - 20:41(20:41/mi) 139/158bpm [2876b/mi] 203cal
29) 1mi - 35:40(35:40/mi) 105/137bpm [3745b/mi] 119cal
30) 1mi - 17:46(17:46/mi) 120/143bpm [2133b/mi] 114cal
31) 1mi - 13:03(13:03/mi) 135/160bpm [1763b/mi] 112cal
32) 0.07mi - 1:19(19:19/mi) 136/153bpm [2626b/mi] 11cal
33) 1mi - 14:04(14:04/mi) 130/157bpm [1828b/mi] 120cal
34) 0.23mi - 3:35(15:27/mi) 117/139bpm [1808b/mi] 22cal
9:53 9:43 10:21 24:54 14:55 13:36 12:41 12:19 10:53 18:10 19:18 15:11 15:49 12:54 11:46 12:02 19:22 19:17 14:55 13:17 13:04 16:04 15:27 14:43 13:53 16:24 16:06 20:41 35:40 17:46 13:03 1:19 14:04 3:35
Pin Map
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0mi in 0

Pace

55% 4% 7% 24% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:53 9:53 9:53 130 80-146 1285 158 114-170 38/25
2.00 19:36 9:43 9:43 139 103-149 1351 160 122-170 38/18
3.00 29:57 10:21 10:21 137 96-152 1419 157 106-166 60/17
4.00 54:50 24:53 24:53 117 79-153 2911 138 36-170 439/436
5.00 1:09:47 14:56 14:56 118 77-146 1763 143 86-246 68/40
6.00 1:23:22 13:36 13:36 118 96-142 1605 139 94-234 29/54
7.00 1:36:03 12:41 12:41 119 90-142 1509 142 100-230 57/56
8.00 1:48:22 12:19 12:19 125 90-155 1539 149 106-238 48/40
9.00 1:59:15 10:54 10:54 136 98-153 1482 154 104-166 144/27
10.00 2:17:25 18:10 18:10 123 96-146 2234 123 96-172 114/33
11.00 2:36:43 19:17 19:17 119 78-149 2296 126 94-168 135/33
12.00 2:51:54 15:12 15:12 129 111-152 1960 130 102-240 155/65
13.00 3:07:43 15:48 15:48 123 101-156 1944 128 104-178 92/78
14.00 3:20:37 12:55 12:55 123 96-150 1588 141 104-172 29/146
15.00 3:32:23 11:46 11:46 123 85-151 1447 152 110-238 69/128
16.00 3:44:25 12:02 12:02 129 100-150 1552 149 112-170 129/36
17.00 4:03:46 19:22 19:22 122 100-142 2362 113 94-168 126/50
18.00 4:23:04 19:18 19:18 129 108-148 2489 115 98-234 91/106
19.00 4:37:59 14:55 14:55 128 99-154 1909 135 98-232 926/981
20.00 4:51:16 13:18 13:18 134 107-162 1781 141 96-174 30/156
21.00 5:04:20 13:04 13:04 137 104-160 1790 144 98-240 19/99
22.00 5:20:23 16:03 16:03 124 82-151 1990 149 102-242 5/129
23.00 5:35:51 15:27 15:27 118 92-141 1824 147 106-184 30/42
24.00 5:50:33 14:43 14:43 122 94-149 1795 143 80-222 23/19
25.00 6:04:27 13:53 13:53 111 76-151 1541 139 108-232 35/45
26.00 6:20:50 16:24 16:24 119 86-150 1951 133 98-238 61/15
27.00 6:36:56 16:06 16:06 124 89-161 1996 128 96-172 39/29
28.00 6:57:37 20:41 20:41 139 105-157 2875 115 82-234 11/56
29.00 7:33:17 35:40 35:40 107 89-137 3815 122 80-182 16/63
30.00 7:51:04 17:47 17:47 120 105-143 2134 125 106-234 16/28
31.00 8:04:07 13:03 13:03 134 109-160 1750 139 112-168 12/17
32.00 8:18:08 14:01 14:01 129 99-157 1807 138 102-234 20/21
32.30 8:23:06 4:58 16:32 124 105-157 2050 131 106-170 7/14

Heart

124/162max
  • Show Beats/Mile

Elevation

Asc 1928m, Range 878m, Flat prediction 8:03:13
Elevation Graph
Biggest Climbs (m) Min/mi
244 12.5% 17:51
177 9.5% 20:36
60 9.2% 23:32
48 14.4% 22:17
41 12.9% 41:53
34 5.5% 15:22
See your biggest climbs

Cadence

136 (246 max) Stride Length: 76cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 37.1 166 18.5 3:06:25 10:05
Walk 59.1 113 13.8 4:57:33 21:32
Still 3.8 - - 19:08 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:06 8:28 40.59% More
800m 4:22 8:48 46.21% More
1km 5:32 8:54 47.62% More
Mile 9:41 9:41 46.11% More
5k 31:55 10:16 47.68% More
5 miles 1:04:15 12:51 38.63% More
10k 1:26:24 13:54 35.90% More
10 miles 2:17:22 13:44 37.36% More
Half 3:09:36 14:28 35.83% More
20 miles 4:51:11 14:34 36.69% More
Mara 6:24:14 14:40 37.08% More
50k 8:05:24 15:37 36.09% More

Predictions

Dist Time Per Mile WAVA
1M 12:39 12:39 35.32
5km 42:03 13:32 36.18
5M 1:09:38 13:56 35.64
10km 1:27:40 14:07 35.38
10M 2:25:10 14:31 35.35
Half 3:13:17 14:45 34.88
20M 5:02:41 15:08 35.30
Mara 6:42:59 15:23 35.35
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