Sun 1st Feb 2015 at 12:00pm by hellen

Run > Long Run

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Time
3:19:04
Miles
23.28
Min/mi
8:33
Pacing
0%
WAVA
61.86
Stride(cm)
103
Cals
1798
Cadence
184
BPM
155
%MHR
90.1
B/mi
1325
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:00(9:00/m) 135/146bpm 81cal 2.98/3.13/hr
2) 1m - 8:48(8:48/m) 141/149bpm 85cal 3.05/3.43/hr
3) 1m - 7:37(7:37/m) 160/166bpm 88cal 3.52/4.45/hr
4) 1m - 8:41(8:41/m) 154/166bpm 93cal 3.09/3.54/hr
5) 1m - 7:46(7:46/m) 162/167bpm 90cal 3.45/3.67/hr
6) 1m - 8:58(8:58/m) 158/166bpm 94cal 2.99/3.67/hr
7) 1m - 7:37(7:37/m) 163/166bpm 87cal 3.53/3.98/hr
8) 1m - 9:01(9:01/m) 155/166bpm 85cal 2.97/3.58/hr
9) 1m - 7:35(7:35/m) 164/167bpm 85cal 3.54/3.67/hr
10) 1m - 9:08(9:08/m) 150/167bpm 72cal 2.94/3.67/hr
11) 1m - 7:48(7:48/m) 162/166bpm 86cal 3.44/3.63/hr
12) 1m - 9:10(9:10/m) 151/166bpm 63cal 2.93/3.5/hr
13) 1m - 7:47(7:47/m) 164/169bpm 85cal 3.45/3.62/hr
14) 1m - 9:28(9:28/m) 151/168bpm 60cal 2.83/3.44/hr
15) 1m - 7:55(7:55/m) 164/167bpm 87cal 3.39/3.61/hr
16) 1m - 9:18(9:18/m) 147/167bpm 50cal 2.89/3.5/hr
17) 1m - 7:56(7:56/m) 156/166bpm 67cal 3.38/3.6/hr
18) 1m - 9:11(9:11/m) 152/166bpm 61cal 2.92/3.42/hr
19) 1m - 7:37(7:37/m) 167/171bpm 87cal 3.52/3.94/hr
20) 1m - 9:38(9:38/m) 153/171bpm 67cal 2.78/3.47/hr
21) 1m - 7:46(7:46/m) 165/170bpm 86cal 3.45/3.57/hr
22) 1m - 9:29(9:29/m) 153/168bpm 60cal 2.83/3.51/hr
23) 1m - 9:16(9:16/m) 152/157bpm 58cal 2.89/3.02/hr
24) 0.28m - 2:34(8:59/m) 158/159bpm 21cal 2.98/3.03/hr

9:00 8:48 7:37 8:41 7:46 8:58 7:37 9:01 7:35 9:08 7:48 9:10 7:47 9:28 7:55 9:18 7:56 9:11 7:37 9:38 7:46 9:29 9:16 2:34

Pace

41%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:01	9:01	9:01	134 96-146	1208	182 162-184	5/19
2.00	18:43	9:42	9:42	140 112-150	1359	181 118-186	3/15
3.00	26:23	7:40	7:40	160 152-166	1226	185 156-190	7/7
4.00	35:04	8:41	8:41	154 149-166	1337	182 168-186	8/8
5.00	42:50	7:47	7:47	162 149-166	1260	185 180-188	11/3
6.00	51:49	8:58	8:58	157 145-166	1409	181 170-184	19/13
7.00	59:26	7:37	7:37	163 151-166	1242	187 180-192	4/16
8.00	1:08:27	9:01	9:01	155 148-165	1397	182 178-184	9/9
9.00	1:16:02	7:35	7:35	164 152-167	1244	187 182-192	11/3
10.00	1:31:03	15:02	15:02	150 118-167	2254	180 102-186	13/14
11.00	1:38:51	7:48	7:48	162 152-166	1263	187 182-192	2/10
12.00	1:49:10	10:18	10:18	153 130-166	1576	181 98-190	12/10
13.00	1:57:01	7:51	7:51	164 155-169	1288	188 166-194	10/9
14.00	2:08:29	11:28	11:28	153 127-169	1755	179 72-190	11/8
15.00	2:16:27	7:57	7:57	164 157-167	1305	188 184-194	9/9
16.00	2:47:32	31:05	31:05	146 96-166	4539	181 122-190	18/11
17.00	2:55:32	8:00	8:00	155 138-166	1239	188 168-196	7/13
18.00	3:04:43	9:11	9:11	152 145-165	1395	181 178-192	5/8
19.00	3:12:19	7:37	7:37	167 155-171	1271	192 182-196	12/9
20.00	3:27:08	14:49	14:49	152 123-171	2252	180 110-196	13/13
21.00	3:34:55	7:46	7:46	165 154-170	1282	190 180-194	9/10
22.00	3:46:21	11:26	11:26	153 126-167	1750	181 158-194	9/5
23.00	3:55:44	9:23	9:23	152 147-157	1426	181 124-184	14/7
23.28	3:58:18	2:34	9:03	158 156-159	1429	182 180-184	10/0

Heart

155/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 26m, Flat prediction 2:54:15

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.1%	9:05
19 1.9%	44:16
12 1.3%	9:08
See your biggest climbs

Cadence

184 (196 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.4	183	23.3	3:21:09	8:38
Walk	15.6	112	0	37:09	82:05:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	50.84%	More
800m	3:40	7:23	53.87%	More
1km	4:36	7:24	55.99%	More
Mile	7:35	7:35	57.85%	More
5k	25:03	8:04	61.18%	More
5 miles	40:42	8:08	61.41%	More
10k	51:15	8:15	61.04%	More
10 miles	1:29:50	8:59	57.22%	More
Half	1:58:35	9:03	56.92%	More
20 miles	3:25:02	10:15	51.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:03	6:03	72.48
5km	21:17	6:51	71.99
5M	36:05	7:13	69.26
10km	45:56	7:24	68.11
10M	1:17:55	7:48	65.98
Half	1:45:09	8:02	63.76
20M	2:48:11	8:25	62.54
Mara	3:46:58	8:40	61.26

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