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Sun 13th Mar 2016 at 9:00am by ianr

Run > General

Surrey Spitfire 20

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Time
2:14:28
Miles
19.90
Min/mi
6:45
Pacing
91.7%
WAVA
75.06
Stride(cm)
134
Cals
1927
Cadence
178
BPM
160
%MHR
93.7
B/mi
1083
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:22(6:22/m) 158/180bpm 101cal 9.42/10mph
2) 1m - 6:35(6:35/m) 164/179bpm 101cal 9.11/9.58mph
3) 1m - 6:44(6:44/m) 158/160bpm 100cal 8.91/9.29mph
4) 1m - 6:42(6:42/m) 157/166bpm 95cal 8.97/9.71mph
5) 1m - 6:43(6:43/m) 159/163bpm 101cal 8.93/9.37mph
6) 1m - 6:19(6:19/m) 157/165bpm 92cal 9.5/13.11mph
7) 0.82m - 5:29(6:42/m) 160/167bpm 78cal 8.96/10.94mph
8) 1m - 6:35(6:35/m) 159/165bpm 92cal 9.1/9.98mph
9) 1m - 6:39(6:39/m) 156/159bpm 92cal 9.01/10.56mph
10) 1m - 6:39(6:39/m) 156/158bpm 88cal 9.01/9.83mph
11) 1m - 6:35(6:35/m) 155/158bpm 93cal 9.1/9.41mph
12) 1m - 6:34(6:34/m) 159/169bpm 89cal 9.13/9.62mph
13) 1m - 6:51(6:51/m) 185/196bpm 104cal 8.75/9.56mph
14) 1m - 7:01(7:01/m) 163/187bpm 106cal 8.54/10.1mph
15) 1m - 7:04(7:04/m) 165/178bpm 106cal 8.49/8.95mph
16) 1m - 6:45(6:45/m) 159/173bpm 97cal 8.89/9.56mph
17) 1m - 7:00(7:00/m) 162/174bpm 99cal 8.57/9.62mph
18) 1m - 6:57(6:57/m) 160/172bpm 94cal 8.62/9.41mph
19) 1m - 7:13(7:13/m) 156/161bpm 97cal 8.31/10mph
20) 1m - 7:08(7:08/m) 155/160bpm 96cal 8.41/9.23mph
21) 0.08m - 29(6:18/m) 159/160bpm 6cal 9.53/9.31mph

6:22 6:35 6:44 6:42 6:43 6:19 5:29 6:35 6:39 6:39 6:35 6:34 6:51 7:01 7:04 6:45 7:00 6:57 7:13 7:08 29

Pace

10%

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	6:22	6:22	6:22	160 79-180	1018	175 144-180
2.00	12:57	6:35	6:35	164 157-179	1080	179 174-184
3.00	19:41	6:44	6:44	158 153-160	1064	180 176-186
4.00	26:23	6:42	6:42	157 151-166	1051	177 172-182
5.00	33:06	6:43	6:43	158 155-163	1061	178 174-182
6.00	39:25	6:19	6:19	157 151-165	991	177 172-182
7.00	46:06	6:41	6:41	160 154-167	1069	178 172-202
8.00	52:42	6:36	6:36	158 153-165	1043	177 172-184
9.00	59:21	6:40	6:40	157 153-159	1046	179 176-182
10.00	1:06:00	6:38	6:38	155 152-158	1029	178 174-184
11.00	1:12:34	6:34	6:34	155 151-158	1017	176 172-182
12.00	1:19:10	6:37	6:37	162 155-171	1071	176 168-180
13.00	1:26:11	7:00	7:00	185 158-196	1296	178 172-182
14.00	1:33:07	6:56	6:56	163 151-177	1131	178 172-184
15.00	1:40:17	7:10	7:10	165 153-178	1183	178 174-186
16.00	1:46:54	6:37	6:37	156 150-167	1032	177 174-184
17.00	1:53:53	7:00	7:00	163 153-174	1140	177 172-218
18.00	2:00:55	7:02	7:02	159 154-166	1118	180 174-184
19.00	2:08:09	7:14	7:14	155 152-160	1121	179 174-184
19.89	2:14:27	6:18	7:03	155 150-160	1092	179 168-184

Heart

160/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (218 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	177	19.9	2:14:27	6:46
Walk	0.0	144	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	56.73%	More
800m	3:02	6:07	64.31%	More
1km	3:50	6:11	66.99%	More
Mile	6:15	6:15	70.81%	More
5k	20:11	6:30	72.93%	More
5 miles	32:47	6:33	73.20%	More
10k	40:46	6:34	73.51%	More
10 miles	1:05:59	6:36	74.54%	More
Half	1:26:54	6:38	75.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:39	5:39	78.27
5km	18:47	6:03	78.39
5M	31:06	6:13	77.17
10km	39:09	6:18	76.53
10M	1:04:50	6:29	75.87
Half	1:26:20	6:35	75.19
20M	2:15:11	6:46	75.09
Mara	2:59:59	6:52	75.38

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