Mon 16th Feb 2015 at 12:00pm by hellen

Run > Long Run

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Time
3:20:35
Miles
22.01
Min/mi
9:07
Pacing
0%
WAVA
57.92
Stride(cm)
97
Cals
1790
Cadence
181
BPM
145
%MHR
84.1
B/mi
1318
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 141/153bpm 92cal 2.99/3.13/hr
2) 1m - 8:57(8:57/m) 144/153bpm 92cal 3/3.15/hr
3) 1m - 9:02(9:02/m) 145/153bpm 90cal 2.97/3.37/hr
4) 1m - 8:59(8:59/m) 146/154bpm 87cal 2.99/3.53/hr
5) 1m - 8:54(8:54/m) 146/154bpm 83cal 3.01/3.31/hr
6) 1m - 9:04(9:04/m) 141/146bpm 76cal 2.96/3.07/hr
7) 1m - 9:03(9:03/m) 146/153bpm 82cal 2.97/3.14/hr
8) 1m - 9:06(9:06/m) 144/148bpm 73cal 2.95/3.08/hr
9) 1m - 9:10(9:10/m) 145/150bpm 75cal 2.93/3.1/hr
10) 1m - 9:02(9:02/m) 144/149bpm 71cal 2.97/3.14/hr
11) 1m - 9:07(9:07/m) 138/147bpm 63cal 2.94/3.26/hr
12) 1m - 9:07(9:07/m) 142/152bpm 72cal 2.94/3.28/hr
13) 1m - 9:14(9:14/m) 145/154bpm 77cal 2.91/3.75/hr
14) 1m - 9:03(9:03/m) 146/151bpm 79cal 2.96/3.11/hr
15) 1m - 9:24(9:24/m) 141/155bpm 75cal 2.85/3.6/hr
16) 1m - 9:32(9:32/m) 144/150bpm 89cal 2.81/3.18/hr
17) 1m - 9:11(9:11/m) 146/151bpm 89cal 2.92/3.03/hr
18) 1m - 8:52(8:52/m) 149/156bpm 86cal 3.02/5.13/hr
19) 1m - 9:17(9:17/m) 148/154bpm 87cal 2.89/3.48/hr
20) 1m - 9:13(9:13/m) 148/153bpm 84cal 2.91/3.32/hr
21) 1m - 9:00(9:00/m) 148/154bpm 80cal 2.98/3.24/hr
22) 1m - 9:13(9:13/m) 150/160bpm 87cal 2.91/3.05/hr
23) 0.01m - 7(8:28/m) 160/160bpm 1cal 3.17/3.07/hr

8:58 8:57 9:02 8:59 8:54 9:04 9:03 9:06 9:10 9:02 9:07 9:07 9:14 9:03 9:24 9:32 9:11 8:52 9:17 9:13 9:00 9:13 7

Pace

14%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:58	8:58	8:58	138 91-153	1238	183 128-188
2.00	18:02	9:04	9:04	144 137-153	1305	181 142-186
3.00	27:13	9:11	9:11	146 136-153	1340	181 128-186
4.00	36:41	9:29	9:29	146 132-154	1384	181 108-188
5.00	49:09	12:27	12:27	146 107-154	1819	181 86-184
6.00	58:13	9:04	9:04	141 133-146	1279	182 180-184
7.00	1:07:16	9:03	9:03	146 138-153	1320	182 178-184
8.00	1:16:24	9:08	9:08	144 141-148	1316	182 172-184
9.00	1:25:52	9:28	9:28	145 138-150	1372	181 128-184
10.00	1:34:57	9:05	9:05	144 139-149	1309	182 156-184
11.00	1:52:37	17:39	17:39	137 105-147	2418	182 118-186
12.00	2:03:26	10:50	10:50	141 104-151	1527	182 122-186
13.00	2:13:20	9:54	9:54	144 122-154	1425	183 146-186
14.00	2:23:11	9:51	9:51	146 124-151	1438	181 114-186
15.00	2:55:01	31:50	31:50	143 106-154	4553	180 82-186
16.00	3:04:35	9:33	9:33	144 139-150	1376	181 176-184
17.00	3:13:45	9:11	9:11	146 141-151	1340	180 178-186
18.00	3:23:04	9:19	9:19	148 124-156	1379	180 100-184
19.00	3:36:15	13:11	13:11	146 114-154	1925	181 108-186
20.00	3:45:50	9:35	9:35	148 133-153	1417	182 166-184
21.00	3:55:25	9:35	9:35	149 140-154	1428	181 126-194
22.00	4:12:08	16:43	16:43	149 115-160	2490	183 158-188
22.01	4:12:15	7	9:32	160 160-160	1524	186 186-188

Heart

145/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

181 (194 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.1	182	22	3:29:30	9:32
Walk	16.7	122	0	42:07	33:40:19
Still	0.3	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	42.73%	More
800m	4:16	8:36	46.25%	More
1km	5:19	8:33	48.49%	More
Mile	8:56	8:56	49.09%	More
5k	28:08	9:03	54.47%	More
5 miles	45:45	9:09	54.63%	More
10k	1:00:12	9:41	51.97%	More
10 miles	1:34:55	9:29	54.16%	More
Half	2:14:12	10:15	50.30%	More
20 miles	3:45:49	11:17	46.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	67.64
5km	22:49	7:21	67.15
5M	38:42	7:44	64.58
10km	49:16	7:56	63.50
10M	1:23:33	8:21	61.53
Half	1:52:45	8:36	59.46
20M	3:00:21	9:01	58.32
Mara	4:03:24	9:17	57.13

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