Sat 7th Mar 2015 at 7:00am by Stuart Clark

Run > General

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Time
3:33:12
Miles
21.10
Min/mi
10:06
Pacing
74%
WAVA
48.24
Stride(cm)
94
Cals
2379
Cadence
169
BPM
139
%MHR
81.3
B/mi
1405
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0.62m - 6:30(10:27/m) 129/142bpm 82cal 2.57/3.95/hr
2) 0.62m - 5:31(8:53/m) 135/144bpm 78cal 3.02/3.27/hr
3) 0.62m - 5:19(8:33/m) 135/141bpm 72cal 3.14/3.25/hr
4) 0.62m - 5:49(9:21/m) 141/150bpm 87cal 2.87/3.23/hr
5) 0.62m - 5:28(8:47/m) 139/149bpm 78cal 3.05/3.17/hr
6) 0.62m - 5:31(8:52/m) 136/147bpm 71cal 3.02/3.18/hr
7) 0.62m - 5:35(8:59/m) 138/144bpm 72cal 2.99/3.18/hr
8) 0.62m - 5:46(9:16/m) 136/144bpm 69cal 2.89/3.2/hr
9) 0.62m - 5:22(8:39/m) 134/143bpm 62cal 3.1/3.28/hr
10) 0.62m - 6:02(9:42/m) 133/150bpm 61cal 2.76/3.5/hr
11) 0.62m - 5:35(9:00/m) 137/150bpm 65cal 2.98/3.22/hr
12) 0.62m - 5:18(8:32/m) 135/151bpm 58cal 3.15/3.34/hr
13) 0.62m - 5:21(8:37/m) 136/143bpm 60cal 3.12/3.93/hr
14) 0.62m - 6:59(11:14/m) 141/150bpm 88cal 2.39/3.29/hr
15) 0.62m - 7:15(11:40/m) 146/152bpm 101cal 2.3/2.89/hr
16) 0.62m - 6:16(10:06/m) 141/149bpm 74cal 2.66/3.27/hr
17) 0.62m - 7:30(12:04/m) 134/145bpm 59cal 2.22/3.27/hr
18) 0.62m - 7:20(11:49/m) 138/148bpm 74cal 2.27/4.06/hr
19) 0.62m - 7:33(12:10/m) 141/151bpm 82cal 2.21/3.54/hr
20) 0.62m - 8:15(13:17/m) 140/151bpm 84cal 2.02/3.28/hr
21) 0.62m - 7:40(12:21/m) 136/153bpm 65cal 2.17/3.23/hr
22) 0.62m - 7:34(12:11/m) 139/154bpm 73cal 2.2/4.22/hr
23) 0.62m - 5:53(9:29/m) 140/151bpm 59cal 2.83/3.42/hr
24) 0.62m - 8:59(14:28/m) 143/149bpm 104cal 1.85/3.22/hr
25) 0.62m - 5:44(9:13/m) 142/147bpm 63cal 2.91/3.32/hr
26) 0.62m - 5:24(8:41/m) 144/149bpm 63cal 3.09/3.32/hr
27) 0.62m - 5:47(9:18/m) 146/149bpm 68cal 2.88/3.2/hr
28) 0.62m - 5:51(9:24/m) 144/150bpm 62cal 2.85/3.34/hr
29) 0.62m - 6:47(10:54/m) 144/149bpm 69cal 2.46/3.43/hr
30) 0.62m - 5:38(9:04/m) 138/141bpm 39cal 2.96/3.78/hr
31) 0.62m - 5:44(9:14/m) 146/152bpm 67cal 2.91/4.18/hr
32) 0.62m - 7:12(11:36/m) 146/152bpm 80cal 2.31/3.35/hr
33) 0.62m - 5:18(8:32/m) 142/148bpm 44cal 3.14/3.31/hr
34) 0.6m - 5:26(9:05/m) 143/150bpm 46cal 2.95/3.15/hr

6:30 5:31 5:19 5:49 5:28 5:31 5:35 5:46 5:22 6:02 5:35 5:18 5:21 6:59 7:15 6:16 7:30 7:20 7:33 8:15 7:40 7:34 5:53 8:59 5:44 5:24 5:47 5:51 6:47 5:38 5:44 7:12 5:18 5:26

Pace

13%

12%

29%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:59	9:59	9:59	128 73-144	1277	183 174-192
2.00	18:30	8:32	8:32	134 124-141	1143	182 168-196
3.00	27:40	9:10	9:10	142 131-149	1301	181 174-210
4.00	36:32	8:52	8:52	137 125-147	1215	182 168-188
5.00	45:42	9:10	9:10	136 126-144	1246	183 176-192
6.00	54:58	9:16	9:16	133 119-150	1232	178 76-240
7.00	1:03:58	8:59	8:59	137 123-150	1232	180 172-202
8.00	1:12:27	8:29	8:29	134 125-143	1138	181 160-188
9.00	1:24:13	11:46	11:46	143 125-152	1682	154 72-188
10.00	1:34:18	10:05	10:05	140 127-149	1412	174 96-204
11.00	1:45:27	11:09	11:09	134 116-147	1495	173 82-220
12.00	1:58:56	13:28	13:28	141 127-151	1900	151 64-254
13.00	2:11:14	12:19	12:19	137 123-152	1687	161 70-224
14.00	2:22:27	11:13	11:13	137 127-154	1537	162 66-246
15.00	2:35:09	12:42	12:42	143 132-151	1815	148 94-206
16.00	2:44:11	9:02	9:02	144 140-149	1301	181 176-188
17.00	2:53:27	9:15	9:15	144 136-149	1333	178 170-190
18.00	3:03:43	10:16	10:16	145 137-150	1489	162 90-184
19.00	3:12:47	9:05	9:05	139 134-149	1262	178 100-184
20.00	3:23:26	10:39	10:39	146 137-152	1554	153 80-186
21.00	3:32:14	8:48	8:48	143 138-150	1259	177 172-182
21.10	3:33:13	59	9:30	143 142-145	1358	169 166-178

Heart

139/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (254 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.0	179	19.8	3:07:37	9:28
Walk	12.0	108	1.3	25:29	19:47
Still	0.1	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:09	39.12%	More
800m	4:08	8:18	44.55%	More
1km	5:13	8:23	46.03%	More
Mile	8:28	8:28	48.48%	More
5k	27:28	8:50	50.76%	More
5 miles	44:32	8:54	50.89%	More
10k	55:39	8:57	50.82%	More
10 miles	1:33:57	9:24	49.70%	More
Half	2:12:27	10:07	46.62%	More
20 miles	3:22:15	10:07	48.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	61.81
5km	24:06	7:45	57.86
5M	41:25	8:17	54.72
10km	53:02	8:32	53.32
10M	1:31:09	9:07	51.23
Half	2:03:56	9:28	49.44
20M	3:20:36	10:02	48.40
Mara	4:32:46	10:25	47.46

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