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Sun 23rd Mar 2014 at 10:00am by KasRuns

Run > Long Run
  • Time
    2:54:59
  • Miles
    20.04
  • Min/mi
    8:44
  • Pacing
    92.8%
  • WAVA
    58.08
  • Stride(cm)
    97
  • Cals
    1394
  • Cadence
    189
  • BPM
    172
  • %MHR
    90.4
  • B/mi
    1500
  • Asc(m)
    42
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:36(8:36/m) 166/173bpm 68cal
2) 1m - 8:48(8:48/m) 175/179bpm 73cal
3) 1m - 9:12(9:12/m) 177/183bpm 78cal
4) 1m - 8:14(8:14/m) 172/183bpm 67cal
5) 1m - 8:41(8:41/m) 173/179bpm 73cal
6) 1m - 8:49(8:49/m) 173/177bpm 73cal
7) 1m - 8:50(8:50/m) 169/174bpm 72cal
8) 1m - 8:36(8:36/m) 170/175bpm 68cal
9) 1m - 8:49(8:49/m) 170/177bpm 69cal
10) 1m - 8:21(8:21/m) 169/173bpm 64cal
11) 1m - 8:43(8:43/m) 170/175bpm 68cal
12) 1m - 8:51(8:51/m) 171/177bpm 70cal
13) 1m - 8:42(8:42/m) 171/174bpm 68cal
14) 1m - 9:02(9:02/m) 172/178bpm 73cal
15) 1m - 9:02(9:02/m) 171/174bpm 70cal
16) 1m - 8:44(8:44/m) 170/174bpm 66cal
17) 1m - 8:44(8:44/m) 170/174bpm 63cal
18) 1m - 8:44(8:44/m) 172/175bpm 68cal
19) 1m - 8:38(8:38/m) 175/178bpm 70cal
20) 1m - 8:38(8:38/m) 177/181bpm 72cal
21) 0.04m - 15(7:02/m) 178/180bpm 1cal
8:36 8:48 9:12 8:14 8:41 8:49 8:50 8:36 8:49 8:21 8:43 8:51 8:42 9:02 9:02 8:44 8:44 8:44 8:38 8:38 15

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 8:36 8:36 8:36 166 129-173 1428 188 138-194 12/17
2.00 17:24 8:48 8:48 175 169-179 1539 190 186-208 17/2
3.00 26:35 9:12 9:12 177 170-183 1627 189 184-192 32/2
4.00 34:50 8:14 8:14 172 165-183 1417 190 186-202 0/33
5.00 43:31 8:41 8:41 173 166-179 1502 189 186-196 11/8
6.00 52:20 8:49 8:49 173 170-177 1527 189 184-194 12/3
7.00 1:01:10 8:50 8:50 169 164-174 1493 189 184-198 17/19
8.00 1:09:46 8:35 8:35 170 165-175 1460 189 184-196 23/27
9.00 1:18:35 8:49 8:49 170 165-177 1499 188 184-196 12/13
10.00 1:26:56 8:21 8:21 169 166-173 1412 189 180-194 1/22
11.00 1:35:40 8:43 8:43 170 165-175 1483 188 184-226 13/12
12.00 1:44:31 8:51 8:51 171 167-177 1513 189 184-196 10/16
13.00 1:53:13 8:42 8:42 171 167-174 1488 189 186-192 10/17
14.00 2:02:15 9:02 9:02 172 170-178 1555 189 182-194 17/1
15.00 2:11:17 9:02 9:02 171 167-174 1544 188 112-196 15/8
16.00 2:20:01 8:44 8:44 170 166-174 1485 190 186-196 9/13
17.00 2:28:45 8:44 8:44 170 162-174 1485 187 100-194 9/23
18.00 2:37:28 8:44 8:44 172 168-175 1501 189 184-194 11/14
19.00 2:46:07 8:38 8:38 175 173-178 1512 190 186-196 12/14
20.00 2:54:45 8:38 8:38 177 174-181 1528 193 184-206 7/6
20.03 2:54:59 14 7:08 178 177-180 1270 197 186-214 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    172 avge / 183 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    42 2.8% 9:32
    36 1.7% 9:05
    14 1.9% 8:52
    14 1.2% 9:12
    13 1.4% 9:01
    13 1.9% 9:29

  • Cadence Distribution

    189 avge / 226 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 189 20 2:54:29 8:43
    Walk 0.3 129 0 28 26:46
    Still 0.0 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:27 47.24% More
    800m 3:52 7:46 50.27% More
    1km 4:55 7:55 51.52% More
    Mile 8:13 8:13 52.60% More
    5k 26:19 8:28 55.60% More
    5 miles 43:01 8:36 55.59% More
    10k 53:41 8:38 55.69% More
    10 miles 1:26:37 8:40 56.71% More
    Half 1:54:13 8:43 57.29% More
    20 miles 2:54:44 8:44 58.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:18 7:18 59.26
    5km 24:15 7:48 60.34
    5M 40:10 8:02 59.53
    10km 50:35 8:08 59.10
    10M 1:23:45 8:23 58.65
    Half 1:51:30 8:31 58.19
    20M 2:54:37 8:44 58.08
    Mara 3:52:29 8:52 57.69
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