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Sat 2nd Mar 2019 at 7:00am by StuH

Run > Long Run
  • Good
  • Time
    4:33:59
  • Miles
    23.19
  • Min/mi
    11:49
  • WAVA
    41.86
  • Stride(cm)
    94
  • Cals
    3444
  • Cadence
    145
  • BPM
    135
  • %MHR
    79.3
  • B/mi
    1592
  • Asc(m)
    875
  • Hillscore
    82
  • Surface
    Trail

Notes & Comments

Hilly long run including Box Hill, White Hill, Mole Valley parkrun and the Badger Half route.

Split Summary
===
1) 1m - 15:55(15:55/m) 134/150bpm 240cal 3.77/7.97mph
2) 1m - 10:25(10:25/m) 131/145bpm 145cal 5.76/8.41mph
3) 1m - 13:29(13:29/m) 138/151bpm 199cal 4.45/9.75mph
4) 1m - 10:45(10:45/m) 138/148bpm 161cal 5.58/7.6mph
5) 1m - 12:29(12:29/m) 129/153bpm 143cal 4.81/8.72mph
6) 0.96m - 13:21(13:58/m) 124/144bpm 115cal 4.29/7.62mph
7) 1m - 9:30(9:30/m) 139/153bpm 148cal 6.31/7.93mph
8) 1m - 10:48(10:48/m) 141/151bpm 168cal 5.56/9.41mph
9) 1m - 8:28(8:28/m) 141/150bpm 132cal 7.08/7.99mph
10) 0.1m - 48(8:02/m) 146/150bpm 13cal 7.47/7.53mph
11) 1m - 10:24(10:24/m) 126/150bpm 138cal 5.77/8.75mph
12) 1m - 9:41(9:41/m) 134/139bpm 147cal 6.2/6.87mph
13) 1m - 11:28(11:28/m) 137/147bpm 166cal 5.23/6.76mph
14) 1m - 12:45(12:45/m) 139/147bpm 195cal 4.7/6.39mph
15) 1m - 11:48(11:48/m) 134/145bpm 150cal 5.09/6.91mph
16) 1m - 10:22(10:22/m) 140/149bpm 154cal 5.78/7.68mph
17) 1m - 9:51(9:51/m) 140/148bpm 142cal 6.09/6.66mph
18) 1m - 11:16(11:16/m) 139/143bpm 141cal 5.33/8.66mph
19) 1m - 11:50(11:50/m) 132/144bpm 101cal 5.07/9.18mph
20) 1m - 16:07(16:07/m) 131/148bpm 135cal 3.72/7.81mph
21) 1m - 12:30(12:30/m) 131/148bpm 113cal 4.8/7.08mph
22) 1m - 11:35(11:35/m) 134/145bpm 114cal 5.18/7.35mph
23) 1m - 16:35(16:35/m) 137/148bpm 181cal 3.62/6.22mph
24) 1m - 10:26(10:26/m) 132/142bpm 86cal 5.75/6.91mph
25) 0.13m - 1:24(10:36/m) 140/142bpm 17cal 5.66/6.1mph
15:55 10:25 13:29 10:45 12:29 13:21 9:30 10:48 8:28 48 10:24 9:41 11:28 12:45 11:48 10:22 9:51 11:16 11:50 16:07 12:30 11:35 16:35 10:26 1:24

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • 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 15:54 15:54 15:54 134 64-150 2131 129 70-172 126/10
2.00 26:19 10:25 10:25 131 106-145 1365 153 86-204 19/55
3.00 39:48 13:29 13:29 138 120-151 1861 139 66-256 69/132
4.00 50:34 10:45 10:45 138 123-148 1484 152 80-178 32/27
5.00 1:03:02 12:29 12:29 129 92-153 1610 153 102-226 27/37
6.00 1:36:42 33:39 +19:57 33:39 123 66-144 4140 144 62-186 21/20
7.00 1:46:12 9:31 9:31 141 122-153 1341 159 148-172 42/17
8.00 1:57:02 10:50 10:50 140 110-151 1516 156 104-192 45/29
9.00 2:05:27 8:25 8:25 142 124-150 1195 162 156-176 0/37
10.00 2:42:23 36:57 +26:40 36:57 127 73-150 4692 154 72-176 4/11
11.00 2:52:05 9:42 9:42 134 130-139 1300 156 154-158 13/9
12.00 3:03:37 11:31 11:31 137 116-147 1579 147 106-160 32/10
13.00 3:16:14 12:37 12:37 139 130-147 1753 141 104-158 25/19
14.00 3:28:06 11:52 11:52 134 103-145 1591 146 68-158 76/16
15.00 3:38:26 10:19 10:19 139 126-149 1435 151 112-166 17/53
16.00 3:48:22 9:56 9:56 141 127-148 1402 155 150-180 16/21
17.00 3:59:10 10:48 10:48 139 128-143 1502 147 88-162 2/34
18.00 4:11:31 12:20 12:20 132 111-144 1629 137 98-184 63/24
19.00 4:27:34 16:04 16:04 131 110-148 2104 131 80-170 86/44
20.00 4:40:01 12:27 12:27 131 94-148 1630 145 92-166 25/37
21.00 4:51:32 11:31 11:31 135 107-145 1554 147 60-192 14/49
22.00 5:08:12 16:40 16:40 136 109-148 2268 123 68-168 92/15
23.00 5:18:40 10:28 10:28 133 120-143 1391 156 94-210 2/121
23.19 5:20:37 1:57 10:29 140 138-142 1468 153 136-156 1/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    135 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    146 19.0% 20:09
    88 4.0% 12:11
    87 12.8% 10:08
    69 13.8% 12:08
    58 5.0% 10:22
    55 10.9% 18:42

  • Cadence Distribution

    145 avge / 256 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 64.8 156 20.3 3:11:21 11:45
    Walk 20.0 109 2.9 1:13:33 25:09
    Still 2.5 - - 9:06 -
    Pause 12.7 - - 46:37 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 42.45% More
    800m 4:00 8:02 46.43% More
    1km 5:06 8:13 47.41% More
    Mile 8:23 8:23 49.32% More
    5k 30:46 9:54 45.68% More
    5 miles 53:47 10:45 42.47% More
    10k 1:07:39 10:53 42.14% More
    10 miles 1:54:30 11:27 41.11% More
    Half 2:36:18 11:56 39.84% More
    20 miles 4:35:08 13:45 35.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:33 6:33 63.07
    5km 25:11 8:06 55.79
    5M 44:18 8:52 51.56
    10km 57:21 9:14 49.71
    10M 1:40:54 10:05 46.66
    Half 2:19:03 10:37 44.44
    20M 3:49:50 11:30 42.60
    Mara 5:16:43 12:05 41.22

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