Tue 24th Jan 2017 at 7:00am by Nellers

Run > Medium Long Run

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Time
1:11:28
Miles
7.82
Min/mi
9:08
Pacing
91.1%
WAVA
51.30
Stride(cm)
100
Cals
924
Cadence
177
BPM
139
%MHR
76.6
B/mi
1267
Asc(m)
42
Hillscore
10
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:20(9:20/m) 136/142bpm 123cal 6.43/7.33mph
2) 1m - 9:05(9:05/m) 139/145bpm 124cal 6.6/7.51mph
3) 1m - 9:57(9:57/m) 141/148bpm 134cal 6.03/6.74mph
4) 1m - 9:19(9:19/m) 138/144bpm 119cal 6.43/7.31mph
5) 1m - 8:52(8:52/m) 138/145bpm 111cal 6.77/7.28mph
6) 1m - 9:03(9:03/m) 139/145bpm 112cal 6.63/7.26mph
7) 1m - 9:24(9:24/m) 142/148bpm 119cal 6.39/6.97mph
8) 0.82m - 6:29(7:55/m) 141/145bpm 82cal 7.58/8.5mph

9:20 9:05 9:57 9:19 8:52 9:03 9:24 6:29

Pin Map

0mi in 0

Pace

15%

49%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:10	125 92-139	1146	177 118-188	1/3
0.50	4:37	2:19	9:18	136 131-141	1264	178 176-182	4/2
0.75	6:59	2:22	9:30	139 136-142	1320	178 174-180	5/0
1.00	9:19	2:20	9:19	138 134-140	1286	179 176-186	3/3
1.25	11:32	2:13	8:53	139 135-145	1234	179 174-188	5/4
1.50	13:53	2:21	9:23	140 137-144	1313	179 176-186	8/3
1.75	16:11	2:18	9:14	139 136-143	1283	180 176-184	4/2
2.00	18:24	2:13	8:52	137 133-144	1215	179 174-182	3/2
2.25	20:44	2:20	9:19	140 136-145	1305	177 174-182	4/2
2.50	23:05	2:21	9:25	138 135-144	1299	177 174-182	5/1
2.75	25:38	2:33	10:11	142 139-143	1447	175 174-178	17/0
3.00	28:22	2:43	10:54	143 139-147	1558	173 170-176	11/0
3.25	30:50	2:28	9:52	141 138-144	1391	175 172-180	7/1
3.50	33:00	2:10	8:41	135 132-139	1172	177 174-184	0/13
3.75	35:21	2:21	9:25	136 131-142	1281	174 170-180	5/4
4.00	37:41	2:20	9:20	138 132-141	1288	175 174-180	3/3
4.25	40:02	2:21	9:24	139 133-145	1306	175 172-178	7/1
4.50	42:14	2:12	8:50	136 132-141	1201	176 174-178	1/8
4.75	44:25	2:11	8:43	140 135-142	1221	177 174-182	3/8
5.00	46:33	2:07	8:29	136 134-137	1154	177 172-182	0/8
5.25	48:45	2:13	8:51	139 134-143	1230	175 174-180	1/6
5.50	51:11	2:26	9:44	141 138-144	1372	174 172-174	7/1
5.75	53:17	2:06	8:22	134 131-140	1122	177 174-182	0/11
6.00	55:36	2:19	9:15	140 133-145	1295	174 172-176	7/2
6.25	57:54	2:19	9:15	143 137-147	1323	175 174-176	4/1
6.50	1:00:15	2:20	9:21	139 134-144	1299	175 172-178	5/1
6.75	1:02:34	2:19	9:18	142 141-143	1320	175 172-178	5/0
7.00	1:04:59	2:25	9:40	143 140-146	1382	175 172-184	8/4
7.25	1:06:48	1:49	7:16	138 134-141	1003	184 182-188	0/26
7.50	1:08:49	2:01	8:04	142 140-144	1146	182 178-186	0/11
7.75	1:10:53	2:03	8:14	142 140-144	1169	183 178-192	1/3
7.82	1:11:28	35	8:36	144 143-145	1238	183 178-192	0/1

Heart

139/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 63m, Flat prediction 1:09:32

Elevation Graph

Biggest Climbs (m)	Min/mi
43 3.2%	10:07
19 1.7%	9:26
14 2.8%	9:13
12 1.4%	9:25
11 1.8%	9:18
See your biggest climbs

Cadence

177 (192 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	177	7.8	1:11:22	9:08
Walk	0.1	118	0	6	10:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	45.38%	More
800m	3:46	7:35	49.70%	More
1km	4:48	7:44	50.80%	More
Mile	8:14	8:14	50.59%	More
5k	27:20	8:48	51.78%	More
5 miles	45:04	9:01	51.10%	More
10k	56:39	9:07	50.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	58.49
5km	25:23	8:10	55.78
5M	43:17	8:39	53.20
10km	55:13	8:53	52.05
10M	1:34:10	9:25	50.41
Half	2:07:28	9:44	48.88
20M	3:24:51	10:15	48.19
Mara	4:37:18	10:35	47.47

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