Sat 7th Jan 2017 at 12:00pm by hellen

Run > Long Run

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Time
4:19:47
Miles
28.09
Min/mi
9:15
Pacing
0%
WAVA
58.96
Stride(cm)
98
Cals
2293
Cadence
177
BPM
158
%MHR
91.7
B/mi
1459
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 144/185bpm 88cal 6.7/7.99mph
2) 1m - 8:55(8:55/m) 150/161bpm 91cal 6.73/6.89mph
3) 1m - 8:58(8:58/m) 151/161bpm 91cal 6.7/6.93mph
4) 1m - 9:02(9:02/m) 153/161bpm 91cal 6.64/6.89mph
5) 1m - 9:07(9:07/m) 156/165bpm 93cal 6.59/6.8mph
6) 1m - 9:17(9:17/m) 160/167bpm 99cal 6.47/6.8mph
7) 1m - 8:58(8:58/m) 157/166bpm 90cal 6.7/7.01mph
8) 1m - 9:10(9:10/m) 155/163bpm 84cal 6.54/6.95mph
9) 1m - 9:09(9:09/m) 156/161bpm 85cal 6.56/6.89mph
10) 1m - 9:15(9:15/m) 158/165bpm 89cal 6.49/6.72mph
11) 1m - 9:10(9:10/m) 159/165bpm 85cal 6.55/6.87mph
12) 1m - 9:03(9:03/m) 156/163bpm 73cal 6.63/6.95mph
13) 1m - 9:06(9:06/m) 158/166bpm 77cal 6.59/7.03mph
14) 1m - 9:01(9:01/m) 162/171bpm 86cal 6.65/7.14mph
15) 1m - 9:10(9:10/m) 164/169bpm 94cal 6.55/6.8mph
16) 1m - 9:03(9:03/m) 162/167bpm 85cal 6.62/6.76mph
17) 1m - 9:23(9:23/m) 164/172bpm 93cal 6.4/6.74mph
18) 1m - 9:10(9:10/m) 163/169bpm 88cal 6.55/6.99mph
19) 1m - 9:24(9:24/m) 165/170bpm 94cal 6.38/6.72mph
20) 1m - 9:37(9:37/m) 153/176bpm 50cal 6.24/6.7mph
21) 1m - 9:44(9:44/m) 162/180bpm 86cal 6.17/6.74mph
22) 1m - 9:16(9:16/m) 162/169bpm 82cal 6.47/6.8mph
23) 1m - 9:27(9:27/m) 162/186bpm 79cal 6.35/6.68mph
24) 1m - 9:22(9:22/m) 158/167bpm 61cal 6.4/6.82mph
25) 1m - 9:08(9:08/m) 161/165bpm 70cal 6.57/6.85mph
26) 1m - 9:34(9:34/m) 160/170bpm 70cal 6.27/6.57mph
27) 1m - 9:34(9:34/m) 157/162bpm 54cal 6.27/6.68mph
28) 1m - 9:52(9:52/m) 158/164bpm 58cal 6.08/6.55mph
29) 0.09m - 55(9:48/m) 161/163bpm 7cal 6.12/5.91mph

8:58 8:55 8:58 9:02 9:07 9:17 8:58 9:10 9:09 9:15 9:10 9:03 9:06 9:01 9:10 9:03 9:23 9:10 9:24 9:37 9:44 9:16 9:27 9:22 9:08 9:34 9:34 9:52 55

Pace

22%

67%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:57	8:57	8:57	150 131-185	1344	182 174-188	6/18
2.00	17:53	8:55	8:55	150 138-161	1338	178 176-180	5/9
3.00	26:50	8:58	8:58	151 143-160	1353	177 174-180	4/11
4.00	36:24	9:34	9:34	153 137-161	1464	177 170-182	6/8
5.00	45:32	9:07	9:07	156 143-163	1423	177 174-180	9/8
6.00	55:10	9:38	9:38	160 152-167	1542	176 120-182	17/2
7.00	1:04:09	8:59	8:59	157 149-166	1410	176 170-180	2/14
8.00	1:14:42	10:33	10:33	153 122-162	1614	175 120-180	6/6
9.00	1:23:52	9:11	9:11	156 150-160	1432	175 172-178	5/6
10.00	1:33:06	9:13	9:13	158 151-164	1457	175 174-178	6/4
11.00	1:42:32	9:26	9:26	159 154-165	1499	174 114-178	7/5
12.00	1:56:54	14:23	14:23	154 120-163	2215	176 120-182	8/8
13.00	2:06:57	10:02	10:02	158 138-165	1586	176 120-184	4/7
14.00	2:16:46	9:49	9:49	161 150-171	1580	178 176-184	3/7
15.00	2:26:08	9:23	9:23	164 158-169	1538	178 174-182	11/6
16.00	2:37:53	11:45	11:45	160 131-166	1880	179 120-186	2/7
17.00	2:47:43	9:49	9:49	164 153-171	1611	179 172-186	17/5
18.00	2:57:32	9:49	9:49	163 152-169	1601	177 120-184	6/9
19.00	3:07:23	9:51	9:51	165 160-170	1624	177 120-184	10/4
20.00	3:33:11	25:48	25:48	152 123-176	3922	177 120-184	10/18
21.00	3:42:55	9:44	9:44	163 155-180	1586	176 174-178	12/5
22.00	3:54:52	11:57	11:57	161 128-169	1924	176 120-182	2/13
23.00	4:04:40	9:48	9:48	163 154-186	1597	176 120-182	6/10
24.00	4:15:50	11:10	11:10	156 134-166	1742	176 122-180	5/7
25.00	4:25:21	9:32	9:32	161 154-165	1534	176 124-182	3/7
26.00	4:38:29	13:08	13:08	158 121-170	2076	177 166-180	9/6
27.00	4:48:36	10:07	10:07	158 150-162	1599	176 120-180	12/5
28.00	4:59:03	10:26	10:26	157 140-164	1639	175 120-178	16/3
28.09	4:59:56	53	10:01	161 160-161	1613	175 174-176	2/0

Heart

158/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 30m, Flat prediction 4:01:35

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.7%	29:59
14 1.8%	10:05
12 1.1%	9:12
See your biggest climbs

Cadence

177 (188 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.3	177	28.1	4:27:53	9:33
Walk	10.0	120	0	30:05	16:03:20
Still	0.7	-	-	1:58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	43.12%	More
800m	4:17	8:38	46.87%	More
1km	5:27	8:46	48.02%	More
Mile	8:53	8:53	50.12%	More
5k	28:18	9:06	54.95%	More
5 miles	45:32	9:06	55.72%	More
10k	57:02	9:11	55.69%	More
10 miles	1:33:06	9:19	56.08%	More
Half	2:08:11	9:47	53.49%	More
20 miles	3:33:11	10:40	50.13%	More
Mara	4:40:30	10:42	50.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	69.53
5km	22:33	7:15	68.95
5M	38:14	7:39	66.36
10km	48:40	7:50	65.26
10M	1:22:32	8:15	63.26
Half	1:51:23	8:30	61.14
20M	2:58:10	8:55	59.99
Mara	4:00:27	9:11	58.76

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