You can still access the old version of this page. I will shortly post a blog to explain some of the changes - but you can send me feedback to report problems.

Sun 12th May 2024 at 2:09pm by Forrest Jooligan

Run > Long Run

showers
v warm

Follow User
0 👍

Time
3:11:24
Miles
20.01
Min/mi
9:34
Pacing
13.8%
WAVA
55.35
Stride(cm)
114
Cals
1833
Cadence
147
BPM
136
%MHR
77.9
B/mi
1304
Asc(m)
550
Hillscore
49
Surface
Road

Notes & Comments

1) 0.31mi - 2:47(8:58/mi) 118/128bpm [1058b/mi] 26cal 6.69/7.62mph
2) 0.31mi - 2:55(9:25/mi) 133/137bpm [1252b/mi] 35cal 6.38/6.7mph
3) 0.31mi - 2:47(8:58/mi) 135/139bpm [1211b/mi] 34cal 6.69/7.08mph
4) 0.31mi - 2:34(8:15/mi) 135/136bpm [1115b/mi] 31cal 7.27/7.68mph
5) 0.31mi - 2:42(8:41/mi) 135/138bpm [1171b/mi] 32cal 6.92/6.99mph
6) 0.31mi - 3:00(9:40/mi) 136/139bpm [1315b/mi] 36cal 6.21/7.03mph
7) 0.31mi - 2:37(8:26/mi) 136/139bpm [1147b/mi] 31cal 7.12/7.45mph
8) 0.31mi - 3:10(10:12/mi) 137/141bpm [1397b/mi] 38cal 5.88/7.06mph
9) 0.31mi - 2:41(8:38/mi) 135/139bpm [1165b/mi] 30cal 6.95/7.76mph
10) 0.31mi - 2:45(8:50/mi) 135/139bpm [1193b/mi] 30cal 6.79/7.53mph
11) 0.31mi - 3:04(9:52/mi) 137/140bpm [1351b/mi] 35cal 6.08/7.47mph
12) 0.31mi - 2:56(9:26/mi) 138/141bpm [1302b/mi] 33cal 6.36/8.81mph
13) 0.31mi - 2:39(8:30/mi) 135/137bpm [1148b/mi] 28cal 7.05/8.33mph
14) 0.31mi - 3:47(12:12/mi) 140/143bpm [1708b/mi] 44cal 4.92/6.7mph
15) 0.31mi - 3:40(11:47/mi) 137/142bpm [1615b/mi] 39cal 5.09/6.1mph
16) 0.31mi - 3:22(10:50/mi) 138/142bpm [1495b/mi] 37cal 5.54/6.82mph
17) 0.31mi - 2:33(8:14/mi) 135/141bpm [1110b/mi] 26cal 7.29/8.35mph
18) 0.31mi - 3:12(10:19/mi) 125/132bpm [1289b/mi] 25cal 5.82/6.32mph
19) 0.31mi - 3:04(9:53/mi) 133/136bpm [1313b/mi] 29cal 6.08/6.51mph
20) 0.31mi - 3:07(10:02/mi) 135/137bpm [1355b/mi] 32cal 5.98/6.32mph
21) 0.31mi - 3:10(10:13/mi) 133/136bpm [1358b/mi] 29cal 5.87/6.37mph
22) 0.31mi - 2:53(9:17/mi) 133/137bpm [1235b/mi] 27cal 6.46/7.31mph
23) 0.31mi - 2:57(9:30/mi) 135/139bpm [1283b/mi] 28cal 6.31/6.87mph
24) 0.31mi - 2:54(9:20/mi) 133/137bpm [1242b/mi] 26cal 6.42/7.06mph
25) 0.31mi - 3:07(10:02/mi) 135/139bpm [1354b/mi] 30cal 5.98/7.66mph
26) 0.31mi - 2:36(8:23/mi) 131/135bpm [1099b/mi] 21cal 7.15/7.26mph
27) 0.31mi - 2:36(8:22/mi) 130/132bpm [1087b/mi] 21cal 7.18/7.68mph
28) 0.31mi - 2:29(7:58/mi) 127/130bpm [1012b/mi] 19cal 7.53/7.76mph
29) 0.31mi - 2:40(8:36/mi) 132/136bpm [1134b/mi] 24cal 6.98/7.37mph
30) 0.31mi - 2:47(8:58/mi) 136/138bpm [1219b/mi] 26cal 6.7/6.76mph
31) 0.31mi - 2:40(8:34/mi) 134/137bpm [1148b/mi] 23cal 7/7.14mph
32) 0.31mi - 3:01(9:42/mi) 137/140bpm [1329b/mi] 29cal 6.19/6.97mph
33) 0.31mi - 2:42(8:41/mi) 135/139bpm [1172b/mi] 24cal 6.91/6.95mph
34) 0.31mi - 3:24(10:58/mi) 139/141bpm [1524b/mi] 34cal 5.47/6.82mph
35) 0.31mi - 3:01(9:43/mi) 140/142bpm [1360b/mi] 31cal 6.17/7.12mph
36) 0.31mi - 3:03(9:48/mi) 137/141bpm [1342b/mi] 27cal 6.12/7.6mph
37) 0.31mi - 4:04(13:07/mi) 142/145bpm [1862b/mi] 43cal 4.58/5.55mph
38) 0.31mi - 3:36(11:34/mi) 142/145bpm [1642b/mi] 39cal 5.19/6.37mph
39) 0.31mi - 3:25(10:59/mi) 142/145bpm [1560b/mi] 36cal 5.46/6.16mph
40) 0.31mi - 2:53(9:18/mi) 142/144bpm [1321b/mi] 31cal 6.45/6.8mph
41) 0.31mi - 2:44(8:49/mi) 141/143bpm [1243b/mi] 27cal 6.8/7.16mph
42) 0.31mi - 2:49(9:04/mi) 137/142bpm [1242b/mi] 24cal 6.62/7.14mph
43) 0.31mi - 2:52(9:13/mi) 141/143bpm [1300b/mi] 28cal 6.51/6.64mph
44) 0.31mi - 2:47(8:58/mi) 141/142bpm [1265b/mi] 26cal 6.69/6.97mph
45) 0.31mi - 2:53(9:18/mi) 133/140bpm [1237b/mi] 19cal 6.45/7.06mph
46) 0.31mi - 2:58(9:33/mi) 137/139bpm [1308b/mi] 21cal 6.28/6.41mph
47) 0.31mi - 3:33(11:27/mi) 139/141bpm [1591b/mi] 33cal 5.24/6.1mph
48) 0.31mi - 2:50(9:08/mi) 137/141bpm [1251b/mi] 22cal 6.57/7.33mph
49) 0.31mi - 3:29(11:12/mi) 139/143bpm [1557b/mi] 31cal 5.36/6.85mph
50) 0.31mi - 3:33(11:24/mi) 142/146bpm [1619b/mi] 36cal 5.26/6.72mph
51) 0.31mi - 2:47(8:58/mi) 137/141bpm [1228b/mi] 21cal 6.69/6.99mph
52) 0.31mi - 2:43(8:44/mi) 136/139bpm [1187b/mi] 19cal 6.87/6.97mph
53) 0.31mi - 2:50(9:08/mi) 140/143bpm [1279b/mi] 25cal 6.57/6.91mph
54) 0.31mi - 2:58(9:33/mi) 141/144bpm [1346b/mi] 27cal 6.28/6.57mph
55) 0.31mi - 2:52(9:13/mi) 137/139bpm [1264b/mi] 21cal 6.51/6.72mph
56) 0.31mi - 2:48(9:01/mi) 137/139bpm [1235b/mi] 22cal 6.66/7.01mph
57) 0.31mi - 2:54(9:20/mi) 136/138bpm [1270b/mi] 23cal 6.42/6.91mph
58) 0.31mi - 3:15(10:29/mi) 138/140bpm [1446b/mi] 25cal 5.72/6.82mph
59) 0.31mi - 2:55(9:22/mi) 139/142bpm [1303b/mi] 25cal 6.4/7.43mph
60) 0.31mi - 3:12(10:19/mi) 139/143bpm [1433b/mi] 27cal 5.82/7.14mph
61) 0.31mi - 3:01(9:43/mi) 131/146bpm [1272b/mi] 23cal 6.18/7.2mph
62) 0.31mi - 2:38(8:28/mi) 131/135bpm [1109b/mi] 19cal 7.09/7.37mph
63) 0.31mi - 2:42(8:41/mi) 136/140bpm [1182b/mi] 25cal 6.9/7.39mph
64) 0.31mi - 2:47(8:59/mi) 143/144bpm [1283b/mi] 31cal 6.68/6.99mph
65) 0.13mi - 1:11(9:15/mi) 144/145bpm [1333b/mi] 14cal 6.48/6.95mph

2:47 2:55 2:47 2:34 2:42 3:00 2:37 3:10 2:41 2:45 3:04 2:56 2:39 3:47 3:40 3:22 2:33 3:12 3:04 3:07 3:10 2:53 2:57 2:54 3:07 2:36 2:36 2:29 2:40 2:47 2:40 3:01 2:42 3:24 3:01 3:03 4:04 3:36 3:25 2:53 2:44 2:49 2:52 2:47 2:53 2:58 3:33 2:50 3:29 3:33 2:47

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:59	8:59	8:59	129 85-139	1158	150 102-158	38/34
2.00	17:53	8:54	8:54	135 128-139	1202	150 144-156	40/40
3.00	27:03	9:10	9:10	136 128-141	1247	148 142-154	50/41
4.00	36:17	9:14	9:14	137 126-141	1264	148 142-166	49/42
5.00	47:45	11:28	11:28	138 127-143	1582	143 138-150	84/7
6.00	1:02:44	14:59 +5:29	14:59	131 95-141	1963	147 82-160	60/55
7.00	1:12:36	9:52	9:52	134 127-139	1322	147 142-152	54/22
8.00	1:21:51	9:15	9:15	133 127-139	1231	148 140-152	47/54
9.00	1:30:09	8:18	8:18	130 120-136	1079	150 146-156	13/100
10.00	1:39:12	9:03	9:03	136 125-140	1231	150 142-154	30/38
11.00	1:48:51	9:38	9:38	138 130-142	1330	148 142-156	39/17
12.00	2:00:48	11:58	11:58	142 128-145	1698	144 140-150	82/0
13.00	2:09:57	9:08	9:08	140 133-144	1279	150 144-154	34/30
14.00	2:20:20	10:23 +1:13	10:23	138 110-143	1434	149 142-154	35/32
15.00	2:30:23	10:03	10:03	138 130-141	1388	146 140-154	39/26
16.00	2:40:41	10:18	10:18	140 130-146	1442	147 142-154	59/29
17.00	2:49:55	9:13	9:13	139 133-144	1282	148 144-154	14/64
18.00	2:59:25	9:30	9:30	137 129-140	1302	147 140-152	7/63
19.00	3:17:22	17:57 +8:13	17:57	136 101-146	2442	146 38-152	34/36
20.00	3:26:12	8:50	8:50	138 122-145	1220	150 144-156	18/88
20.01	3:26:19	7	9:56	145 144-145	1440	150 150-150	0/1

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
136 avge / 146 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
105	5.8%	11:32
91	5.7%	11:31
62	4.0%	10:11
44	5.8%	11:44
32	3.4%	10:26
29	3.2%	10:46

Cadence Distribution
147 avge / 166 max Stride Length: 114cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	70.7	149	16.2	2:25:27	9:04
Walk	28.7	142	3.8	59:39	15:31
Pause	0.6	-	-	1:13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	44.08%	More
800m	3:57	7:58	50.65%	More
1km	5:00	8:03	52.23%	More
Mile	8:13	8:13	53.89%	More
5k	27:27	8:50	54.96%	More
5 miles	46:02	9:12	53.46%	More
10k	59:13	9:32	51.92%	More
10 miles	1:36:55	9:41	52.48%	More
Half	2:07:30	9:44	52.81%	More
20 miles	3:26:12	10:19	51.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	55.51
5km	26:35	8:33	56.76
5M	44:00	8:48	55.92
10km	55:24	8:55	55.50
10M	1:31:45	9:11	55.43
Half	2:02:10	9:20	54.69
20M	3:11:18	9:34	55.34
Mara	4:14:42	9:43	55.42

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry