Mon 1st May 2017 at 8:00am by hellen

Run > Long Run

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Time
3:17:04
Miles
20.20
Min/mi
9:45
Pacing
0%
WAVA
54.80
Stride(cm)
95
Cals
1963
Cadence
173
BPM
158
%MHR
91.8
B/mi
1540
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:17(9:17/m) 144/157bpm 92cal 6.46/6.91mph
2) 1m - 9:28(9:28/m) 152/162bpm 98cal 6.34/7.03mph
3) 1m - 10:14(10:14/m) 152/163bpm 100cal 5.87/6.55mph
4) 1m - 9:34(9:34/m) 158/167bpm 101cal 6.27/6.78mph
5) 1m - 9:33(9:33/m) 149/163bpm 91cal 6.29/6.82mph
6) 1m - 10:11(10:11/m) 166/175bpm 118cal 5.89/7.58mph
7) 1m - 9:46(9:46/m) 164/174bpm 106cal 6.14/7.43mph
8) 1m - 9:23(9:23/m) 154/164bpm 84cal 6.39/7.35mph
9) 1m - 10:10(10:10/m) 162/171bpm 108cal 5.9/7.41mph
10) 1m - 10:55(10:55/m) 165/173bpm 119cal 5.5/7.01mph
11) 1m - 9:14(9:14/m) 157/165bpm 74cal 6.5/6.87mph
12) 1m - 8:39(8:39/m) 163/167bpm 86cal 6.93/7.12mph
13) 1m - 9:48(9:48/m) 164/173bpm 94cal 6.12/7.12mph
14) 1m - 9:03(9:03/m) 166/172bpm 92cal 6.63/7.37mph
15) 1m - 9:18(9:18/m) 168/172bpm 97cal 6.45/7.01mph
16) 1m - 10:34(10:34/m) 166/172bpm 104cal 5.68/6.91mph
17) 1m - 9:28(9:28/m) 168/173bpm 97cal 6.33/7.87mph
18) 1m - 9:53(9:53/m) 159/176bpm 98cal 6.07/6.99mph
19) 1m - 10:32(10:32/m) 150/162bpm 94cal 5.7/6.43mph
20) 1m - 10:14(10:14/m) 152/161bpm 91cal 5.87/6.8mph
21) 0.2m - 1:49(9:07/m) 162/170bpm 19cal 6.58/6.49mph

9:17 9:28 10:14 9:34 9:33 10:11 9:46 9:23 10:10 10:55 9:14 8:39 9:48 9:03 9:18 10:34 9:28 9:53 10:32 10:14 1:49

Pace

15%

10%

26%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:17	9:17	9:17	141 95-157	1309	177 108-184
2.00	21:08	11:51	11:51	150 118-162	1778	177 146-184
3.00	35:47	14:39	14:39	150 122-163	2197	168 100-178
4.00	1:07:13	31:26	31:26	154 101-166	4840	171 100-180
5.00	1:17:29	10:16	10:16	150 139-163	1541	174 102-182
6.00	1:27:47	10:17	10:17	166 148-175	1708	173 168-180
7.00	1:37:33	9:46	9:46	163 149-174	1592	173 164-184
8.00	1:46:56	9:24	9:24	154 144-164	1446	174 108-182
9.00	1:57:07	10:10	10:10	162 152-171	1647	173 160-180
10.00	2:08:01	10:55	10:55	165 158-172	1800	164 128-178
11.00	2:17:15	9:14	9:14	157 149-165	1450	175 166-180
12.00	2:25:55	8:39	8:39	163 159-167	1411	178 176-180
13.00	2:35:43	9:48	9:48	164 143-173	1608	174 106-180
14.00	2:44:46	9:03	9:03	166 162-172	1503	176 168-180
15.00	2:54:04	9:18	9:18	168 165-171	1562	176 170-180
16.00	3:04:39	10:34	10:34	166 152-172	1755	170 84-180
17.00	3:14:07	9:29	9:29	168 158-173	1592	175 164-182
18.00	4:14:37	1:00:29	1:00:29	157 119-176	9497	172 118-186
19.00	4:29:51	15:14	15:14	149 118-162	2270	170 84-180
20.00	4:43:47	13:57	13:57	151 131-161	2105	171 100-178
20.19	4:45:32	1:45	9:12	163 156-170	1499	177 174-180

Heart

160/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (186 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.6	174	19.9	3:15:47	9:50
Walk	27.7	118	0.3	1:19:12	5:01:11
Still	3.7	-	-	10:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	8:01	45.83%	More
800m	4:07	8:16	48.91%	More
1km	5:17	8:30	49.55%	More
Mile	8:39	8:39	51.46%	More
5k	28:18	9:07	54.93%	More
5 miles	45:58	9:12	55.20%	More
10k	58:20	9:23	54.45%	More
10 miles	1:36:02	9:36	54.37%	More
Half	2:07:45	9:45	53.68%	More
20 miles	4:43:44	14:11	37.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	63.57
5km	24:40	7:56	63.03
5M	41:49	8:22	60.67
10km	53:14	8:34	59.67
10M	1:30:17	9:02	57.83
Half	2:01:51	9:18	55.89
20M	3:14:54	9:45	54.84
Mara	4:23:02	10:02	53.71

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