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Sun 13th Mar 2016 at 10:00am by alisterrobson

Run > General
  • Time
    3:00:23
  • Miles
    20.04
  • Min/mi
    9:00
  • Pacing
    89.2%
  • WAVA
    53.96
  • Stride(cm)
    101
  • Cals
    2367
  • Cadence
    178
  • BPM
    146
  • %MHR
    85.3
  • B/mi
    1312
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:04(9:04/m) 141/149bpm 137cal 6.62/7.47mph
2) 1m - 9:26(9:26/m) 150/155bpm 153cal 6.36/7.53mph
3) 1m - 9:14(9:14/m) 148/152bpm 143cal 6.5/7.28mph
4) 1m - 8:28(8:28/m) 146/155bpm 126cal 7.08/7.95mph
5) 1m - 8:33(8:33/m) 142/151bpm 117cal 7.01/8.27mph
6) 1m - 8:47(8:47/m) 141/151bpm 113cal 6.83/7.49mph
7) 1m - 9:15(9:15/m) 145/150bpm 127cal 6.49/7.83mph
8) 1m - 9:15(9:15/m) 143/147bpm 117cal 6.49/7.43mph
9) 1m - 8:25(8:25/m) 138/149bpm 80cal 7.13/7.91mph
10) 1m - 9:51(9:51/m) 146/151bpm 133cal 6.09/7.95mph
11) 1m - 9:04(9:04/m) 145/153bpm 109cal 6.61/7.81mph
12) 1m - 9:30(9:30/m) 145/155bpm 109cal 6.31/7.81mph
13) 1m - 9:05(9:05/m) 146/152bpm 113cal 6.61/7.37mph
14) 1m - 8:33(8:33/m) 147/153bpm 105cal 7.02/7.89mph
15) 1m - 8:49(8:49/m) 148/153bpm 109cal 6.81/7.99mph
16) 1m - 9:09(9:09/m) 147/151bpm 102cal 6.56/7.72mph
17) 1m - 9:28(9:28/m) 150/156bpm 119cal 6.34/7.7mph
18) 1m - 9:43(9:43/m) 150/155bpm 121cal 6.17/7.12mph
19) 1m - 8:27(8:27/m) 149/159bpm 100cal 7.11/8.35mph
20) 1m - 8:01(8:01/m) 159/167bpm 130cal 7.48/9.29mph
21) 0.04m - 16(6:11/m) 168/168bpm 4cal 9.7/9mph
9:04 9:26 9:14 8:28 8:33 8:47 9:15 9:15 8:25 9:51 9:04 9:30 9:05 8:33 8:49 9:09 9:28 9:43 8:27 8:01 16

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  • Pace
  • Elev
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  • B/mi
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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 9:04 9:04 9:04 136 79-148 1232 176 160-184 0/0
2.00 18:29 9:26 9:26 150 144-155 1414 175 170-180 0/0
3.00 27:43 9:14 9:14 147 139-152 1357 176 174-180 0/0
4.00 36:12 8:29 8:29 145 137-155 1229 178 172-182 0/0
5.00 44:45 8:33 8:33 142 134-151 1215 179 174-190 0/0
6.00 53:32 8:47 8:47 141 135-151 1239 178 174-188 0/0
7.00 1:02:47 9:15 9:15 145 138-150 1340 178 174-182 0/0
8.00 1:12:02 9:15 9:15 143 136-147 1322 178 172-182 0/0
9.00 1:20:27 8:25 8:25 137 130-148 1153 179 174-184 0/0
10.00 1:30:18 9:51 9:51 146 133-151 1438 177 174-184 0/0
11.00 1:39:22 9:04 9:04 145 137-153 1315 178 172-184 0/0
12.00 1:48:53 9:30 9:30 144 133-154 1369 176 168-182 0/0
13.00 1:57:58 9:05 9:05 146 140-152 1326 177 172-184 0/0
14.00 2:06:31 8:33 8:33 146 140-153 1248 180 174-184 0/0
15.00 2:15:19 8:49 8:49 148 140-153 1304 178 172-184 0/0
16.00 2:24:29 9:09 9:09 146 140-151 1337 177 174-182 0/0
17.00 2:33:56 9:27 9:27 149 140-155 1409 176 172-182 0/0
18.00 2:43:39 9:43 9:43 150 144-155 1458 175 170-180 0/0
19.00 2:52:06 8:27 8:27 149 142-159 1258 179 172-186 0/0
20.00 3:00:07 8:01 8:01 159 151-167 1275 181 172-190 0/0
20.03 3:00:20 13 6:56 168 167-168 1164 188 188-188 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 168 max Delete HR Trace

  • Cadence Distribution

    178 avge / 190 max Stride Length: 101cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:04 45.09% More
    800m 3:51 7:44 47.79% More
    1km 4:50 7:46 49.72% More
    Mile 7:54 7:54 51.94% More
    5k 26:46 8:37 52.11% More
    5 miles 44:08 8:50 51.35% More
    10k 54:39 8:48 51.75% More
    10 miles 1:29:41 8:58 52.07% More
    Half 1:57:29 8:58 52.56% More
    20 miles 2:59:59 9:00 53.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:06 6:06 67.22
    5km 21:57 7:04 63.52
    5M 37:34 7:31 60.32
    10km 48:02 7:44 58.87
    10M 1:22:14 8:13 56.79
    Half 1:51:35 8:31 54.91
    20M 2:59:59 9:00 53.95
    Mara 4:04:12 9:19 53.02

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