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Sat 5th Mar 2016 at 1:00pm by flanker

Run > Race

Rhayader Round the Lakes

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Time
2:47:06
Miles
20.10
Min/mi
8:19
Pacing
88.7%
WAVA
57.92
Stride(cm)
99
Cals
2615
Cadence
196
BPM
149
%MHR
82.8
B/mi
1240
Asc(m)
42
Surface
Road

Notes & Comments

Rhayader 20, progressive

Split Summary
===
1) 1m - 8:17(8:17/m) 140/156bpm 128cal 7.24/7.99mph
2) 1m - 8:46(8:46/m) 146/155bpm 151cal 6.84/7.39mph
3) 1m - 9:33(9:33/m) 157/167bpm 175cal 6.28/7.49mph
4) 1m - 10:14(10:14/m) 164/169bpm 198cal 5.87/6.87mph
5) 1m - 8:46(8:46/m) 154/163bpm 155cal 6.85/7.97mph
6) 1m - 7:00(7:00/m) 143/152bpm 102cal 8.57/10.85mph
7) 1m - 8:14(8:14/m) 153/162bpm 144cal 7.28/8.04mph
8) 1m - 8:15(8:15/m) 150/158bpm 134cal 7.27/8.56mph
9) 1m - 8:00(8:00/m) 144/153bpm 111cal 7.5/8.5mph
10) 1m - 7:51(7:51/m) 143/150bpm 104cal 7.65/8.54mph
11) 1m - 7:52(7:52/m) 141/148bpm 94cal 7.63/8.29mph
12) 1m - 8:14(8:14/m) 144/154bpm 111cal 7.28/8.29mph
13) 1m - 8:58(8:58/m) 145/160bpm 122cal 6.7/7.97mph
14) 1m - 8:07(8:07/m) 146/157bpm 112cal 7.39/8.29mph
15) 1m - 8:13(8:13/m) 149/153bpm 131cal 7.3/7.95mph
16) 1m - 8:00(8:00/m) 149/152bpm 126cal 7.51/8.43mph
17) 1m - 7:41(7:41/m) 149/156bpm 117cal 7.82/8.7mph
18) 1m - 7:55(7:55/m) 147/154bpm 112cal 7.58/8.14mph
19) 1m - 8:15(8:15/m) 153/164bpm 137cal 7.28/8.18mph
20) 1m - 8:11(8:11/m) 156/166bpm 138cal 7.33/9.08mph
21) 0.1m - 44(7:10/m) 164/166bpm 13cal 8.38/9.39mph

8:17 8:46 9:33 10:14 8:46 7:00 8:14 8:15 8:00 7:51 7:52 8:14 8:58 8:07 8:13 8:00 7:41 7:55 8:15 8:11 44

Pin Map

0mi in 0

Pace

23%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:18	8:18	8:18	141 76-156	1170	195 110-204
2.00	17:04	8:46	8:46	146 139-155	1280	193 190-206
3.00	26:38	9:34	9:34	157 148-167	1501	193 186-198
4.00	36:51	10:14	10:14	164 160-169	1677	193 184-198
5.00	45:37	8:46	8:46	154 136-163	1349	196 192-208
6.00	52:37	7:00	7:00	143 138-152	1001	198 194-226
7.00	1:00:51	8:14	8:14	153 144-162	1260	197 192-218
8.00	1:09:07	8:16	8:16	150 140-158	1239	197 192-202
9.00	1:17:07	8:00	8:00	144 133-153	1152	195 138-206
10.00	1:24:57	7:51	7:51	143 136-150	1122	196 192-208
11.00	1:32:49	7:51	7:51	141 132-148	1108	196 190-208
12.00	1:41:03	8:14	8:14	144 135-154	1187	195 188-210
13.00	1:50:01	8:58	8:58	145 135-160	1299	192 108-200
14.00	1:58:08	8:07	8:07	146 135-157	1186	196 192-206
15.00	2:06:21	8:13	8:13	149 144-153	1224	197 178-202
16.00	2:14:21	8:00	8:00	149 145-152	1192	197 186-208
17.00	2:22:01	7:40	7:40	149 140-156	1143	198 194-208
18.00	2:29:56	7:55	7:55	147 140-154	1164	198 194-220
19.00	2:38:11	8:15	8:15	153 146-164	1262	197 190-202
20.00	2:46:22	8:11	8:11	156 144-166	1277	198 192-208
20.10	2:47:05	43	7:16	164 162-166	1192	205 200-210

Heart

149/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

196 (226 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	195	20.1	2:46:41	8:18
Walk	0.2	132	0	24	17:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:16	51.23%	More
800m	3:19	6:39	56.08%	More
1km	4:12	6:45	58.13%	More
Mile	6:58	6:58	60.18%	More
5k	24:13	7:48	58.00%	More
5 miles	39:20	7:52	58.11%	More
10k	48:48	7:51	58.42%	More
10 miles	1:20:38	8:04	57.97%	More
Half	1:45:03	8:01	59.15%	More
20 miles	2:46:10	8:18	57.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:28	5:28	76.68
5km	19:53	6:24	70.64
5M	34:13	6:51	66.79
10km	43:50	7:03	65.03
10M	1:15:24	7:32	61.99
Half	1:42:34	7:50	60.09
20M	2:46:09	8:18	57.93
Mara	3:46:03	8:38	56.87

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