Sun 21st Apr 2024 at 10:14am by Poorlonesomecowboy
Run > General
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Time
3:37:00
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Miles 26.20
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Min/mi 8:17
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Pacing
68.3%
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WAVA
65.06
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Stride(cm)
115
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Cals
3465
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Cadence
169
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BPM
162
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%MHR
92.8
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B/mi 1345
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Asc(m)
1614
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Hillscore
87
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Surface
Road
- 1:38 400m
- 3:37 800m
- 4:35 1k
- 7:31 Mile
- 23:54 5k
- 38:39 5mi
- 48:07 10k
- 1:17:38 10mi
- 1:42:15 Half
- 2:39:02 20mi
Notes & Comments
1) 1km - 5:09(5:09/km) 140/151bpm [721b/km] 71cal 11.65/12.16kmph
2) 1km - 5:06(5:06/km) 148/152bpm [755b/km] 75cal 11.76/12.02kmph
3) 1km - 5:01(5:01/km) 152/158bpm [762b/km] 75cal 11.97/13.1kmph
4) 1km - 5:03(5:03/km) 150/157bpm [757b/km] 75cal 11.89/12.16kmph
5) 1km - 5:03(5:03/km) 151/156bpm [761b/km] 75cal 11.9/12.5kmph
6) 1km - 4:45(4:45/km) 151/159bpm [717b/km] 71cal 12.64/14.28kmph
7) 1km - 4:44(4:44/km) 151/156bpm [716b/km] 70cal 12.66/13.44kmph
8) 1km - 4:51(4:51/km) 151/154bpm [732b/km] 71cal 12.38/12.63kmph
9) 1km - 4:46(4:46/km) 149/154bpm [710b/km] 69cal 12.59/13.03kmph
10) 1km - 4:51(4:51/km) 151/159bpm [733b/km] 71cal 12.36/12.87kmph
11) 1km - 4:52(4:52/km) 151/156bpm [735b/km] 71cal 12.33/12.8kmph
12) 1km - 4:44(4:44/km) 154/159bpm [729b/km] 70cal 12.68/13.57kmph
13) 1km - 4:54(4:54/km) 155/159bpm [759b/km] 74cal 12.25/13.13kmph
14) 1km - 4:50(4:50/km) 152/156bpm [734b/km] 70cal 12.42/12.8kmph
15) 1km - 4:55(4:55/km) 153/159bpm [752b/km] 72cal 12.21/12.36kmph
16) 1km - 4:48(4:48/km) 155/161bpm [745b/km] 72cal 12.48/13.77kmph
17) 1km - 4:52(4:52/km) 165/171bpm [804b/km] 81cal 12.31/12.8kmph
18) 1km - 4:50(4:50/km) 169/175bpm [817b/km] 85cal 12.41/12.93kmph
19) 1km - 4:57(4:57/km) 170/177bpm [841b/km] 87cal 12.12/12.39kmph
20) 1km - 4:48(4:48/km) 171/175bpm [820b/km] 85cal 12.51/13.27kmph
21) 1km - 4:46(4:46/km) 173/177bpm [826b/km] 87cal 12.57/13.2kmph
22) 1km - 4:51(4:51/km) 172/176bpm [833b/km] 87cal 12.39/12.9kmph
23) 1km - 4:53(4:53/km) 171/174bpm [834b/km] 86cal 12.3/13.23kmph
24) 1km - 4:52(4:52/km) 174/183bpm [846b/km] 89cal 12.34/13.44kmph
25) 1km - 5:25(5:25/km) 171/175bpm [927b/km] 95cal 11.07/13.37kmph
26) 1km - 4:44(4:44/km) 172/176bpm [815b/km] 85cal 12.67/13.5kmph
27) 1km - 5:00(5:00/km) 174/178bpm [869b/km] 92cal 12.01/13.3kmph
28) 1km - 5:15(5:15/km) 173/177bpm [908b/km] 96cal 11.43/12.23kmph
29) 1km - 5:12(5:12/km) 169/175bpm [880b/km] 90cal 11.53/11.96kmph
30) 1km - 4:53(4:53/km) 172/178bpm [839b/km] 88cal 12.3/12.39kmph
31) 1km - 5:26(5:26/km) 173/177bpm [939b/km] 99cal 11.05/13.23kmph
32) 1km - 5:04(5:04/km) 175/181bpm [887b/km] 94cal 11.84/13.13kmph
33) 1km - 5:07(5:07/km) 173/177bpm [886b/km] 93cal 11.72/12.26kmph
34) 1km - 6:16(6:16/km) 155/175bpm [970b/km] 79cal 9.59/12.33kmph
35) 1km - 4:59(4:59/km) 174/181bpm [867b/km] 93cal 12.04/14.34kmph
36) 1km - 5:56(5:56/km) 163/179bpm [967b/km] 90cal 10.12/13.47kmph
37) 1km - 6:06(6:06/km) 168/176bpm [1024b/km] 101cal 9.85/11.79kmph
38) 1km - 5:36(5:36/km) 170/186bpm [953b/km] 96cal 10.71/12.6kmph
39) 1km - 6:08(6:08/km) 161/176bpm [987b/km] 83cal 9.78/13.84kmph
40) 1km - 6:32(6:32/km) 158/179bpm [1031b/km] 82cal 9.19/12.33kmph
41) 1km - 6:25(6:25/km) 162/175bpm [1039b/km] 93cal 9.36/11.79kmph
42) 1km - 4:51(4:51/km) 156/177bpm [756b/km] 60cal 12.38/12.46kmph
43) 0.17km - 57(5:40/km) 175/177bpm [990b/km] 17cal 10.6/12.23kmph
2) 1km - 5:06(5:06/km) 148/152bpm [755b/km] 75cal 11.76/12.02kmph
3) 1km - 5:01(5:01/km) 152/158bpm [762b/km] 75cal 11.97/13.1kmph
4) 1km - 5:03(5:03/km) 150/157bpm [757b/km] 75cal 11.89/12.16kmph
5) 1km - 5:03(5:03/km) 151/156bpm [761b/km] 75cal 11.9/12.5kmph
6) 1km - 4:45(4:45/km) 151/159bpm [717b/km] 71cal 12.64/14.28kmph
7) 1km - 4:44(4:44/km) 151/156bpm [716b/km] 70cal 12.66/13.44kmph
8) 1km - 4:51(4:51/km) 151/154bpm [732b/km] 71cal 12.38/12.63kmph
9) 1km - 4:46(4:46/km) 149/154bpm [710b/km] 69cal 12.59/13.03kmph
10) 1km - 4:51(4:51/km) 151/159bpm [733b/km] 71cal 12.36/12.87kmph
11) 1km - 4:52(4:52/km) 151/156bpm [735b/km] 71cal 12.33/12.8kmph
12) 1km - 4:44(4:44/km) 154/159bpm [729b/km] 70cal 12.68/13.57kmph
13) 1km - 4:54(4:54/km) 155/159bpm [759b/km] 74cal 12.25/13.13kmph
14) 1km - 4:50(4:50/km) 152/156bpm [734b/km] 70cal 12.42/12.8kmph
15) 1km - 4:55(4:55/km) 153/159bpm [752b/km] 72cal 12.21/12.36kmph
16) 1km - 4:48(4:48/km) 155/161bpm [745b/km] 72cal 12.48/13.77kmph
17) 1km - 4:52(4:52/km) 165/171bpm [804b/km] 81cal 12.31/12.8kmph
18) 1km - 4:50(4:50/km) 169/175bpm [817b/km] 85cal 12.41/12.93kmph
19) 1km - 4:57(4:57/km) 170/177bpm [841b/km] 87cal 12.12/12.39kmph
20) 1km - 4:48(4:48/km) 171/175bpm [820b/km] 85cal 12.51/13.27kmph
21) 1km - 4:46(4:46/km) 173/177bpm [826b/km] 87cal 12.57/13.2kmph
22) 1km - 4:51(4:51/km) 172/176bpm [833b/km] 87cal 12.39/12.9kmph
23) 1km - 4:53(4:53/km) 171/174bpm [834b/km] 86cal 12.3/13.23kmph
24) 1km - 4:52(4:52/km) 174/183bpm [846b/km] 89cal 12.34/13.44kmph
25) 1km - 5:25(5:25/km) 171/175bpm [927b/km] 95cal 11.07/13.37kmph
26) 1km - 4:44(4:44/km) 172/176bpm [815b/km] 85cal 12.67/13.5kmph
27) 1km - 5:00(5:00/km) 174/178bpm [869b/km] 92cal 12.01/13.3kmph
28) 1km - 5:15(5:15/km) 173/177bpm [908b/km] 96cal 11.43/12.23kmph
29) 1km - 5:12(5:12/km) 169/175bpm [880b/km] 90cal 11.53/11.96kmph
30) 1km - 4:53(4:53/km) 172/178bpm [839b/km] 88cal 12.3/12.39kmph
31) 1km - 5:26(5:26/km) 173/177bpm [939b/km] 99cal 11.05/13.23kmph
32) 1km - 5:04(5:04/km) 175/181bpm [887b/km] 94cal 11.84/13.13kmph
33) 1km - 5:07(5:07/km) 173/177bpm [886b/km] 93cal 11.72/12.26kmph
34) 1km - 6:16(6:16/km) 155/175bpm [970b/km] 79cal 9.59/12.33kmph
35) 1km - 4:59(4:59/km) 174/181bpm [867b/km] 93cal 12.04/14.34kmph
36) 1km - 5:56(5:56/km) 163/179bpm [967b/km] 90cal 10.12/13.47kmph
37) 1km - 6:06(6:06/km) 168/176bpm [1024b/km] 101cal 9.85/11.79kmph
38) 1km - 5:36(5:36/km) 170/186bpm [953b/km] 96cal 10.71/12.6kmph
39) 1km - 6:08(6:08/km) 161/176bpm [987b/km] 83cal 9.78/13.84kmph
40) 1km - 6:32(6:32/km) 158/179bpm [1031b/km] 82cal 9.19/12.33kmph
41) 1km - 6:25(6:25/km) 162/175bpm [1039b/km] 93cal 9.36/11.79kmph
42) 1km - 4:51(4:51/km) 156/177bpm [756b/km] 60cal 12.38/12.46kmph
43) 0.17km - 57(5:40/km) 175/177bpm [990b/km] 17cal 10.6/12.23kmph
5:09 5:06 5:01 5:03 5:03 4:45 4:44 4:51 4:46 4:51 4:52 4:44 4:54 4:50 4:55 4:48 4:52 4:50 4:57 4:48 4:46 4:51 4:53 4:52 5:25 4:44 5:00 5:15 5:12 4:53 5:26 5:04 5:07 6:16 4:59 5:56 6:06 5:36 6:08 6:32 6:25 4:51 57
Pin Map |
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Min/mi0
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Elev0
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Cad.0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
1.00 | 8:14 | 8:14 | 8:14 | 142 107-152 | 1169 | 170 162-176 | 0/0 |
2.00 | 16:22 | 8:07 | 8:07 | 150 145-157 | 1219 | 172 168-176 | 0/0 |
3.00 | 24:29 | 8:07 | 8:07 | 151 146-156 | 1226 | 171 166-174 | 69/38 |
4.00 | 32:12 | 7:43 | 7:43 | 151 143-157 | 1165 | 171 166-176 | 44/45 |
5.00 | 39:55 | 7:43 | 7:43 | 151 147-156 | 1166 | 170 166-174 | 67/82 |
6.00 | 47:38 | 7:43 | 7:43 | 150 143-159 | 1157 | 169 166-174 | 77/69 |
7.00 | 55:29 | 7:52 | 7:52 | 151 145-159 | 1188 | 169 164-174 | 33/49 |
8.00 | 1:03:10 | 7:41 | 7:41 | 154 150-159 | 1182 | 170 166-174 | 61/53 |
9.00 | 1:11:06 | 7:56 | 7:56 | 152 148-155 | 1205 | 169 164-172 | 47/40 |
10.00 | 1:18:48 | 7:42 | 7:42 | 156 149-170 | 1202 | 171 168-174 | 37/48 |
11.00 | 1:26:38 | 7:50 | 7:50 | 167 158-173 | 1307 | 171 168-174 | 69/66 |
12.00 | 1:34:29 | 7:51 | 7:51 | 171 162-177 | 1344 | 170 164-174 | 60/91 |
13.00 | 1:42:11 | 7:43 | 7:43 | 172 168-177 | 1326 | 171 166-176 | 67/62 |
14.00 | 1:49:56 | 7:45 | 7:45 | 172 166-175 | 1332 | 171 164-174 | 116/87 |
15.00 | 1:57:55 | 7:59 | 7:59 | 173 166-183 | 1380 | 171 164-174 | 58/74 |
16.00 | 2:06:08 | 8:13 | 8:13 | 171 165-175 | 1406 | 172 168-176 | 95/86 |
17.00 | 2:14:08 | 8:00 | 8:00 | 174 170-178 | 1392 | 172 168-174 | 288/70 |
18.00 | 2:22:37 | 8:29 | 8:29 | 170 160-175 | 1441 | 172 166-174 | 72/173 |
19.00 | 2:30:51 | 8:14 | 8:14 | 172 161-178 | 1417 | 172 166-174 | 31/149 |
20.00 | 2:39:04 | 8:13 | 8:13 | 174 168-180 | 1431 | 172 166-176 | 59/39 |
21.00 | 2:49:17 | 10:12 +47 | 10:12 | 159 136-176 | 1623 | 157 126-176 | 46/67 |
22.00 | 2:57:23 | 8:06 | 8:06 | 172 143-181 | 1393 | 173 168-176 | 70/53 |
23.00 | 3:09:18 | 11:55 +1:57 | 11:55 | 161 119-176 | 1919 | 165 112-182 | 97/108 |
24.00 | 3:19:03 | 9:46 +4 | 9:46 | 164 130-185 | 1601 | 163 132-174 | 137/128 |
25.00 | 3:29:25 | 10:21 +31 | 10:21 | 163 140-178 | 1688 | 161 108-174 | 61/52 |
26.00 | 3:39:12 | 9:47 +34 | 9:47 | 157 130-174 | 1535 | 163 130-174 | 78/105 |
26.20 | 3:40:52 | 1:40 | 8:23 | 173 162-177 | 1449 | 174 172-176 | 28/3 |
Heart
162/185max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 1614m,
Range 258m, Flat prediction 3:33:52
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
226 24.1% | 8:37 |
57 38.0% | 18:42 |
53 34.9% | 15:08 |
51 8.4% | 8:25 |
36 12.4% | 7:47 |
34 27.1% | 7:39 |
See your biggest climbs |
Cadence
169 (182 max)
Stride Length: 115cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.9 | 171 | 25.3 | 3:25:17 | 8:07 |
Walk | 6.9 | 137 | 0.9 | 15:10 | 17:02 |
Still | 0.2 | - | - | 25 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 1:38 | 6:35 | 51.78% | More |
800m | 3:37 | 7:16 | 55.49% | More |
1km | 4:35 | 7:23 | 56.93% | More |
Mile | 7:31 | 7:31 | 58.92% | More |
5k | 23:54 | 7:42 | 63.12% | More |
5 miles | 38:39 | 7:44 | 63.65% | More |
10k | 48:07 | 7:45 | 63.90% | More |
10 miles | 1:17:38 | 7:46 | 65.52% | More |
Half | 1:42:15 | 7:48 | 65.85% | More |
20 miles | 2:39:02 | 7:57 | 66.57% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:49 | 6:49 | 65.01 |
5km | 22:39 | 7:17 | 66.62 |
5M | 37:30 | 7:30 | 65.61 |
10km | 47:12 | 7:36 | 65.14 |
10M | 1:18:10 | 7:49 | 65.07 |
Half | 1:44:05 | 7:57 | 64.19 |
20M | 2:42:59 | 8:09 | 64.96 |
Mara | 3:37:00 | 8:17 | 65.05 |
Fetch Miles
7:47 | To Surrey Quays Mile |
7:50 | Greenwich Mile |
7:40 | East Greenwich Mile |
8:11 | Isle of Dogs Mile |
7:23 | New Charlton Mile |
7:45 | Canada Water Mile |
7:44 | Millwall Mile |
7:44 | Around the bend Mile |
7:55 | Tower Bridge Mile |
7:33 | isle of dogs |
9:29 | VMLM final mile |
9:30 | The Glory Mile |
7:56 | Blackwall to All Saints Mile |
10:47 | Smile for Fetchpoint! |
10:03 | Embankment tempo |
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