Sun 12th Jan 2020 at 9:00am by jamesbenjamins

Run > Long Run

  • Time
    1:37:05
  • Miles
    8.51
  • Min/mi
    11:24
  • Pacing
    42%
  • WAVA
    39.34
  • Stride(cm)
    88
  • Cals
    778
  • Cadence
    160
  • BPM
    135
  • %MHR
    70.4
  • B/mi
    1535
  • Asc(m)
    268
  • Hillscore
    14
  • Surface
    Trail

Notes & Comments

Split Summary
===
1) 3.75m - 40:06(10:42/m) 133/158bpm 778cal
2) 2.55m - 34:09(13:23/m) 134/163bpm
3) 2.22m - 22:50(10:18/m) 138/155bpm

1/4 - The Capital Ring Run [Reloaded] - Broken up, as I am
40:06 34:09 22:50

Pace

90% 9% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.43 5:00 5:00 11:42 103 59-132 1205 150 44-164 2/8
0.93 10:00 5:00 9:56 132 124-138 1311 162 128-168 18/14
1.43 15:00 5:00 9:57 134 127-140 1334 164 140-178 9/12
1.94 20:00 5:00 9:54 133 122-140 1317 163 112-168 6/6
2.37 25:00 5:00 11:34 131 105-144 1515 162 76-174 15/4
2.74 30:00 5:00 13:26 134 111-150 1800 147 80-178 20/12
3.22 35:00 5:00 10:25 148 138-158 1542 163 50-172 21/5
3.74 40:00 5:00 9:38 148 143-152 1427 165 114-184 12/2
4.20 45:00 5:00 10:50 141 126-153 1528 160 82-172 13/5
4.64 50:00 5:00 11:30 139 122-148 1598 159 38-170 19/2
4.92 55:00 5:00 17:39 145 111-163 2560 148 80-164 40/0
5.44 1:00:00 5:00 9:41 140 126-150 1356 162 114-168 7/22
5.53 1:05:00 5:00 53:22 116 85-158 6190 146 110-164 9/4
5.93 1:10:00 5:00 12:22 127 85-149 1571 164 118-190 4/17
6.39 1:15:00 5:00 10:59 135 112-152 1484 158 104-168 24/27
6.90 1:20:00 5:00 9:49 141 133-149 1383 164 80-168 13/30
7.41 1:25:00 5:00 9:46 141 119-155 1377 161 58-164 6/13
7.93 1:30:00 5:00 9:42 137 120-152 1330 162 114-168 14/14
8.37 1:35:00 5:00 11:13 140 114-152 1571 161 108-168 4/7
8.51 1:37:00 2:00 14:10 114 97-124 1614 143 86-164 1/4

Heart

135/163max
  • Show Beats/Mile

Elevation

Asc 268m, Range 121m, Flat prediction 1:37:35
Elevation Graph
Biggest Climbs (m) Min/mi
59 6.6% 14:44
24 1.3% 10:05
20 9.7% 12:05
13 4.6% 9:44
13 2.9% 11:53
11 2.7% 9:00
See your biggest climbs

Cadence

160 (190 max) Stride Length: 88cm Run: 92.4% Walk: 7.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:33 36.25% More
800m 4:29 9:02 39.51% More
1km 5:44 9:13 40.46% More
Mile 9:21 9:21 42.54% More
5k 32:47 10:33 41.29% More
5 miles 54:43 10:57 40.15% More
10k 1:11:07 11:27 38.53% More

Predictions

Dist Time Per Mile WAVA
1M 10:02 10:02 39.68
5km 33:22 10:44 40.56
5M 55:15 11:03 39.76
10km 1:09:34 11:12 39.38
10M 1:55:11 11:31 39.26
Half 2:33:22 11:42 38.69
20M 4:00:10 12:01 39.15
Mara 5:19:45 12:12 39.21
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