Sat 11th Mar 2017 at 3:00pm by hellen

Run > Long Run

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Time
2:55:32
Miles
20.11
Min/mi
8:44
Pacing
17%
WAVA
61.23
Stride(cm)
105
Cals
1585
Cadence
175
BPM
149
%MHR
86.4
B/mi
1297
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:41(8:41/m) 131/145bpm 81cal 6.91/7.2mph
2) 1m - 8:36(8:36/m) 138/145bpm 86cal 6.97/7.39mph
3) 1m - 8:34(8:34/m) 143/153bpm 89cal 7/7.43mph
4) 1m - 8:38(8:38/m) 150/158bpm 96cal 6.95/7.14mph
5) 1m - 8:41(8:41/m) 151/157bpm 96cal 6.91/7.24mph
6) 1m - 8:56(8:56/m) 154/161bpm 100cal 6.72/6.87mph
7) 1m - 8:21(8:21/m) 153/160bpm 89cal 7.19/7.76mph
8) 1m - 8:36(8:36/m) 154/160bpm 92cal 6.98/7.37mph
9) 1m - 8:39(8:39/m) 154/159bpm 92cal 6.94/7.35mph
10) 1m - 8:47(8:47/m) 155/160bpm 92cal 6.84/7.03mph
11) 1m - 8:45(8:45/m) 147/157bpm 63cal 6.86/7.18mph
12) 1m - 8:50(8:50/m) 149/157bpm 66cal 6.79/7.14mph
13) 1m - 8:25(8:25/m) 150/155bpm 64cal 7.12/7.49mph
14) 1m - 8:38(8:38/m) 146/157bpm 55cal 6.95/7.74mph
15) 1m - 8:37(8:37/m) 151/159bpm 66cal 6.97/7.33mph
16) 1m - 8:46(8:46/m) 151/159bpm 66cal 6.85/7.39mph
17) 1m - 9:06(9:06/m) 149/157bpm 62cal 6.6/7.2mph
18) 1m - 8:49(8:49/m) 153/158bpm 74cal 6.8/7.31mph
19) 1m - 9:05(9:05/m) 153/160bpm 73cal 6.61/7.08mph
20) 1m - 8:58(8:58/m) 154/158bpm 74cal 6.69/7.28mph
21) 0.11m - 1:05(9:52/m) 156/158bpm 9cal 6.08/6.14mph

8:41 8:36 8:34 8:38 8:41 8:56 8:21 8:36 8:39 8:47 8:45 8:50 8:25 8:38 8:37 8:46 9:06 8:49 9:05 8:58 1:05

Pace

63%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:42	8:42	8:42	131 107-145	1139	179 120-188	6/20
2.00	17:18	8:36	8:36	138 129-145	1186	177 174-182	5/8
3.00	25:52	8:35	8:35	144 137-153	1235	176 172-178	5/12
4.00	34:34	8:42	8:42	150 142-158	1304	175 170-178	7/9
5.00	43:23	8:49	8:49	151 142-156	1331	175 166-178	11/8
6.00	52:19	8:56	8:56	154 147-161	1376	175 170-178	20/4
7.00	1:00:40	8:21	8:21	153 147-160	1277	175 172-178	4/19
8.00	1:09:15	8:36	8:36	154 148-159	1324	175 170-180	8/11
9.00	1:17:54	8:39	8:39	154 147-159	1331	175 172-178	6/7
10.00	1:26:41	8:47	8:47	155 150-160	1361	175 172-178	5/4
11.00	1:39:52	13:11	13:11	146 106-156	1925	176 172-182	12/5
12.00	1:48:42	8:50	8:50	149 141-156	1316	175 172-178	9/6
13.00	1:57:31	8:49	8:49	150 146-154	1323	176 158-178	6/11
14.00	2:14:13	16:42	16:42	143 96-157	2388	174 120-182	3/6
15.00	2:22:50	8:37	8:37	151 136-159	1300	176 172-180	6/10
16.00	2:31:52	9:02	9:02	151 143-159	1364	175 166-178	12/11
17.00	2:44:23	12:32	12:32	145 94-156	1816	174 120-180	15/11
18.00	2:53:13	8:49	8:49	153 136-158	1350	175 172-178	6/6
19.00	3:02:40	9:27	9:27	153 146-160	1447	175 170-178	11/7
20.00	3:11:40	9:00	9:00	154 148-158	1387	175 172-178	17/6
20.10	3:12:37	57	9:45	156 155-158	1522	175 174-176	4/0

Heart

149/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 27m, Flat prediction 2:54:50

Elevation Graph

Biggest Climbs (m)	Min/mi
18 1.5%	9:22
12 1.2%	8:26
11 1.1%	9:00
11 2.3%	9:14
See your biggest climbs

Cadence

175 (188 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	175	20.1	3:02:58	9:06
Walk	4.5	120	0	8:34	30:31:21
Still	0.6	-	-	1:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:58	46.07%	More
800m	4:02	8:07	49.89%	More
1km	5:07	8:15	51.10%	More
Mile	8:20	8:20	53.35%	More
5k	26:30	8:32	58.68%	More
5 miles	43:13	8:39	58.71%	More
10k	53:42	8:38	59.15%	More
10 miles	1:26:39	8:40	60.25%	More
Half	1:58:24	9:02	57.91%	More
20 miles	3:11:39	9:35	55.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	71.01
5km	22:05	7:06	70.41
5M	37:26	7:29	67.78
10km	47:39	7:40	66.66
10M	1:20:49	8:05	64.60
Half	1:49:04	8:20	62.44
20M	2:54:28	8:43	61.26
Mara	3:55:27	8:59	60.01

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