Wed 8th Feb 2017 at 7:00pm by CStar

Run > Medium Long Run

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Time
1:26:06
Miles
10.45
Min/mi
8:14
Pacing
0%
WAVA
59.74
Stride(cm)
113
Cals
1048
Cadence
173
BPM
151
%MHR
79.7
B/mi
1248
Asc(m)
42
Surface
Road

tempo

Notes & Comments

1M w/up 7M tempo 2M w/dn
Split Summary
===
1) 1m - 8:35(8:35/m) 146/180bpm 117cal 6.99/7.28mph
2) 1m - 8:00(8:00/m) 150/157bpm 113cal 7.5/7.93mph
3) 1m - 7:52(7:52/m) 155/159bpm 113cal 7.63/8.18mph
4) 1m - 8:08(8:08/m) 156/160bpm 118cal 7.38/8.16mph
5) 1m - 8:12(8:12/m) 158/176bpm 119cal 7.31/8.47mph
6) 1m - 7:44(7:44/m) 156/173bpm 108cal 7.76/8.29mph
7) 1m - 8:16(8:16/m) 155/160bpm 113cal 7.26/8.1mph
8) 1m - 8:01(8:01/m) 152/180bpm 95cal 7.49/8.41mph
9) 1m - 8:28(8:28/m) 144/175bpm 66cal 7.09/10.25mph
10) 1m - 8:52(8:52/m) 142/147bpm 59cal 6.77/7.33mph
11) 0.45m - 3:59(8:53/m) 143/146bpm 27cal 6.75/6.95mph

8:35 8:00 7:52 8:08 8:12 7:44 8:16 8:01 8:28 8:52 3:59

Pace

15%

25%

42%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:27	4:27	8:53	148 126-180	1316	170 118-174
1.00	8:36	4:09	8:18	149 145-153	1237	172 170-176
1.50	12:38	4:02	8:05	150 145-157	1212	174 170-180
2.00	16:36	3:57	7:55	151 147-154	1194	174 166-178
2.50	20:26	3:50	7:41	153 148-158	1175	177 174-178
3.00	24:27	4:01	8:03	156 152-158	1256	176 172-180
3.50	28:19	3:52	7:44	156 153-158	1206	176 172-180
4.00	32:35	4:16	8:31	157 154-159	1338	174 166-178
4.50	36:32	3:57	7:53	156 154-160	1230	177 158-180
5.00	40:47	4:15	8:30	160 153-174	1360	174 170-178
5.50	44:33	3:46	7:32	155 142-171	1168	176 170-180
6.00	48:31	3:59	7:57	157 153-160	1249	174 168-178
6.50	52:20	3:49	7:38	154 151-157	1175	174 170-176
7.00	56:48	4:27	8:54	156 152-160	1389	171 164-174
7.50	1:00:39	3:52	7:43	149 141-158	1150	171 166-178
8.00	1:04:48	4:09	8:18	158 148-180	1312	172 164-186
8.50	1:21:54	17:05	34:11	148 122-175	5058	171 168-178
9.00	1:26:27	4:33	9:07	142 139-145	1294	169 164-172
9.50	1:30:41	4:14	8:27	141 138-145	1193	172 170-176
10.00	1:35:19	4:38	9:16	144 141-147	1334	170 168-172
10.44	1:39:15	3:56	8:53	143 140-145	1269	169 166-172

Heart

151/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (186 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.6	173	10.4	1:26:00	8:14
Walk	0.0	118	0	1	INF:00:00
Still	13.3	-	-	13:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	46.50%	More
800m	3:40	7:22	52.95%	More
1km	4:38	7:27	54.54%	More
Mile	7:38	7:38	56.25%	More
5k	24:40	7:56	59.24%	More
5 miles	39:35	7:55	60.09%	More
10k	49:33	7:59	59.95%	More
10 miles	1:35:13	9:31	51.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	68.50
5km	22:13	7:09	65.76
5M	37:48	7:34	62.94
10km	48:11	7:45	61.66
10M	1:21:58	8:12	59.91
Half	1:50:49	8:28	58.19
20M	2:57:44	8:53	57.49
Mara	4:00:16	9:10	56.71

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