Sun 18th Jan 2015 at 12:00pm by hellen

Run > Long Run

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Time
3:27:02
Miles
22.00
Min/mi
9:25
Pacing
0%
WAVA
56.10
Stride(cm)
95
Cals
1761
Cadence
180
BPM
148
%MHR
86.1
B/mi
1394
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:51(8:51/m) 145/158bpm 89cal 3.03/3.39/hr
2) 1m - 8:53(8:53/m) 148/156bpm 91cal 3.02/3.27/hr
3) 1m - 9:08(9:08/m) 151/158bpm 95cal 2.94/3.06/hr
4) 1m - 9:07(9:07/m) 152/159bpm 92cal 2.94/3.32/hr
5) 1m - 9:26(9:26/m) 155/160bpm 93cal 2.84/3.09/hr
6) 1m - 9:12(9:12/m) 151/160bpm 86cal 2.92/3.06/hr
7) 1m - 9:18(9:18/m) 149/157bpm 81cal 2.89/3.04/hr
8) 1m - 9:30(9:30/m) 144/150bpm 72cal 2.82/3.44/hr
9) 1m - 9:37(9:37/m) 149/156bpm 84cal 2.79/2.87/hr
10) 1m - 9:26(9:26/m) 150/154bpm 81cal 2.84/3.23/hr
11) 1m - 9:10(9:10/m) 150/154bpm 77cal 2.93/3.2/hr
12) 1m - 9:30(9:30/m) 143/152bpm 63cal 2.82/3.16/hr
13) 1m - 9:39(9:39/m) 147/153bpm 78cal 2.78/3.22/hr
14) 1m - 9:26(9:26/m) 151/155bpm 80cal 2.84/3.05/hr
15) 1m - 9:28(9:28/m) 150/159bpm 74cal 2.83/4.28/hr
16) 1m - 9:42(9:42/m) 145/153bpm 68cal 2.76/2.96/hr
17) 1m - 9:34(9:34/m) 148/153bpm 77cal 2.8/2.95/hr
18) 1m - 9:39(9:39/m) 150/156bpm 77cal 2.78/3.16/hr
19) 1m - 9:38(9:38/m) 148/157bpm 72cal 2.79/3.17/hr
20) 1m - 9:24(9:24/m) 152/155bpm 82cal 2.85/3.27/hr
21) 1m - 9:34(9:34/m) 150/153bpm 76cal 2.81/2.97/hr
22) 1m - 9:46(9:46/m) 149/154bpm 73cal 2.75/3.11/hr
23) 0m - 2(6:33/m) 151/151bpm 4.1/2.73/hr

8:51 8:53 9:08 9:07 9:26 9:12 9:18 9:30 9:37 9:26 9:10 9:30 9:39 9:26 9:28 9:42 9:34 9:39 9:38 9:24 9:34 9:46 2

Pace

36%

54%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:51	8:51	8:51	144 106-157	1274	183 170-186
2.00	17:59	9:08	9:08	148 133-155	1351	183 138-188
3.00	27:07	9:08	9:08	151 144-158	1380	182 174-184
4.00	36:26	9:19	9:19	151 144-159	1407	181 126-186
5.00	45:53	9:26	9:26	155 150-160	1463	181 178-184
6.00	55:04	9:12	9:12	151 146-159	1389	181 178-184
7.00	1:04:36	9:31	9:31	149 143-157	1419	180 122-184
8.00	1:20:20	15:44	15:44	143 115-149	2250	180 134-184
9.00	1:29:57	9:38	9:38	149 145-156	1435	181 178-184
10.00	1:40:11	10:13	10:13	150 139-154	1533	179 118-184
11.00	1:50:12	10:01	10:01	150 126-154	1503	180 120-186
12.00	2:12:05	21:53	21:53	140 98-152	3065	179 90-188
13.00	2:22:12	10:07	10:07	148 140-153	1497	179 90-188
14.00	2:32:05	9:53	9:53	151 141-155	1492	179 76-186
15.00	3:06:40	34:35	34:35	147 98-159	5084	179 102-184
16.00	3:16:25	9:45	9:45	145 136-153	1413	181 172-184
17.00	3:26:09	9:44	9:44	147 141-152	1431	181 128-184
18.00	3:35:48	9:39	9:39	150 145-156	1448	181 162-186
19.00	3:52:38	16:50	16:50	147 111-157	2475	181 102-186
20.00	4:02:08	9:30	9:30	152 147-155	1443	183 160-188
21.00	4:12:20	10:12	10:12	149 132-153	1521	180 102-184
22.00	4:22:56	10:36	10:36	148 132-154	1569	181 110-184
22.00	4:22:59	3	10:21	151 151-151	1564	182 182-184

Heart

148/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

180 (188 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.1	181	22	3:36:00	9:50
Walk	17.5	119	0	46:07	32:29:59
Still	0.3	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	42.00%	More
800m	4:20	8:43	45.63%	More
1km	5:27	8:45	47.31%	More
Mile	8:50	8:50	49.62%	More
5k	28:06	9:03	54.52%	More
5 miles	45:52	9:10	54.48%	More
10k	57:04	9:11	54.83%	More
10 miles	1:40:10	10:01	51.32%	More
Half	2:23:09	10:56	47.15%	More
20 miles	4:02:06	12:06	43.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	65.45
5km	23:34	7:35	65.01
5M	39:58	8:00	62.53
10km	50:52	8:11	61.50
10M	1:26:17	8:38	59.58
Half	1:56:26	8:53	57.58
20M	3:06:15	9:19	56.47
Mara	4:11:21	9:36	55.32

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