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Sun 6th Mar 2016 at 10:00am by Teknik

Run > Long Run
  • Time
    2:47:30
  • Miles
    20.00
  • Min/mi
    8:23
  • Pacing
    92.4%
  • WAVA
    60.06
  • Stride(cm)
    105
  • Cals
    2743
  • Cadence
    182
  • BPM
    167
  • %MHR
    78.9
  • B/mi
    1401
  • Asc(m)
    42
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Essex 20

Cold start, then too hot when the sun came out, then cold again. Can't believe it but I was lapped at mile 12 - so the front runners were doing 5:30 pace!

Split Summary
===
1) 1m - 8:07(8:07/m) 136/157bpm 108cal
2) 1m - 8:05(8:05/m) 150/185bpm 114cal
3) 1m - 8:38(8:38/m) 156/168bpm 129cal
4) 1m - 8:16(8:16/m) 160/165bpm 126cal
5) 1m - 8:26(8:26/m) 161/167bpm 130cal
6) 1m - 8:13(8:13/m) 162/165bpm 128cal
7) 1m - 8:15(8:15/m) 164/169bpm 132cal
8) 1m - 8:18(8:18/m) 166/176bpm 135cal
9) 1m - 8:11(8:11/m) 164/169bpm 130cal
10) 1m - 8:53(8:53/m) 170/179bpm 149cal
11) 1m - 8:25(8:25/m) 169/174bpm 143cal
12) 1m - 8:16(8:16/m) 171/177bpm 143cal
13) 1m - 8:20(8:20/m) 172/176bpm 145cal
14) 1m - 8:29(8:29/m) 172/178bpm 147cal
15) 1m - 8:19(8:19/m) 174/181bpm 146cal
16) 1m - 9:07(9:07/m) 178/185bpm 159cal
17) 1m - 8:51(8:51/m) 178/182bpm 155cal
18) 1m - 8:37(8:37/m) 179/184bpm 150cal
19) 1m - 8:06(8:06/m) 184/192bpm 142cal
20) 1m - 7:37(7:37/m) 190/195bpm 132cal
8:07 8:05 8:38 8:16 8:26 8:13 8:15 8:18 8:11 8:53 8:25 8:16 8:20 8:29 8:19 9:07 8:51 8:37 8:06 7:37

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:01 8:01 8:01 131 66-157 1051 186 114-196 9/14
2.00 16:09 8:08 8:08 152 130-185 1236 183 178-186 0/25
3.00 24:42 8:33 8:33 156 145-168 1334 181 178-192 33/4
4.00 33:01 8:19 8:19 160 156-165 1329 183 180-188 2/2
5.00 41:22 8:22 8:22 161 153-167 1346 182 176-188 7/2
6.00 49:37 8:15 8:15 162 160-165 1335 182 176-188 3/4
7.00 57:54 8:17 8:17 164 159-169 1359 181 170-186 3/4
8.00 1:06:12 8:18 8:18 166 154-176 1378 181 176-192 10/15
9.00 1:14:19 8:07 8:07 164 156-169 1330 182 178-186 1/25
10.00 1:23:11 8:53 8:53 170 163-179 1510 180 174-184 32/2
11.00 1:31:29 8:17 8:17 170 164-174 1409 181 178-186 2/3
12.00 1:39:49 8:21 8:21 171 169-176 1427 183 176-198 7/4
13.00 1:48:12 8:23 8:23 173 169-176 1449 182 178-186 4/4
14.00 1:56:45 8:33 8:33 172 165-180 1470 182 176-192 2/13
15.00 2:05:02 8:17 8:17 174 171-181 1441 183 176-188 1/22
16.00 2:14:11 9:09 9:09 178 172-185 1628 180 174-186 22/5
17.00 2:22:59 8:48 8:48 178 172-182 1566 179 114-190 9/2
18.00 2:31:38 8:39 8:39 179 176-184 1548 182 176-190 5/4
19.00 2:39:39 8:01 8:01 185 180-193 1483 187 178-194 3/4
19.88 2:46:44 7:05 8:01 190 186-194 1522 187 178-196 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 194 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 1.5% 8:42
    33 1.5% 8:31
    32 1.5% 9:12

  • Cadence Distribution

    182 avge / 198 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 182 19.9 2:46:24 8:23
    Walk 0.2 123 0 20 14:51

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:17 45.59% More
    800m 3:48 7:39 50.95% More
    1km 4:50 7:46 52.78% More
    Mile 7:52 7:52 55.65% More
    5k 25:29 8:12 57.31% More
    5 miles 41:14 8:15 57.71% More
    10k 51:13 8:15 58.01% More
    10 miles 1:23:11 8:19 58.62% More
    Half 1:49:03 8:19 59.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:00 7:00 62.60
    5km 23:16 7:29 62.78
    5M 38:32 7:42 61.77
    10km 48:31 7:48 61.24
    10M 1:20:20 8:02 60.70
    Half 1:46:58 8:10 60.15
    20M 2:47:30 8:23 60.05
    Mara 3:43:01 8:31 60.28
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