Sun 22nd Feb 2015 at 10:00am by ianr

Run > General

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Time
2:21:48
Miles
20.08
Min/mi
7:04
Pacing
89%
WAVA
72.38
Stride(cm)
134
Cals
1754
Cadence
170
BPM
158
%MHR
92.1
B/mi
1112
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:12(7:12/m) 155/172bpm 99cal 3.73/3.94/hr
2) 1m - 7:14(7:14/m) 161/170bpm 102cal 3.71/3.85/hr
3) 1m - 7:08(7:08/m) 156/171bpm 92cal 3.76/4.08/hr
4) 1m - 7:13(7:13/m) 151/158bpm 88cal 3.72/3.92/hr
5) 1m - 7:10(7:10/m) 156/160bpm 91cal 3.74/3.97/hr
6) 1m - 7:08(7:08/m) 159/163bpm 92cal 3.76/3.85/hr
7) 1m - 6:48(6:48/m) 157/161bpm 86cal 3.94/4.76/hr
8) 1m - 7:17(7:17/m) 158/164bpm 93cal 3.69/4.1/hr
9) 1m - 6:56(6:56/m) 158/161bpm 88cal 3.87/4.34/hr
10) 1m - 6:46(6:46/m) 157/161bpm 84cal 3.96/4.11/hr
11) 1m - 6:44(6:44/m) 158/161bpm 83cal 3.98/4.1/hr
12) 1m - 6:53(6:53/m) 160/164bpm 87cal 3.9/4.04/hr
13) 1m - 7:06(7:06/m) 158/163bpm 85cal 3.78/4.14/hr
14) 1m - 7:05(7:05/m) 157/160bpm 82cal 3.79/4.21/hr
15) 1m - 8:01(8:01/m) 151/159bpm 75cal 3.34/4.2/hr
16) 1m - 6:59(6:59/m) 155/158bpm 78cal 3.84/4.11/hr
17) 1m - 7:01(7:01/m) 158/161bpm 82cal 3.82/3.98/hr
18) 1m - 6:49(6:49/m) 158/163bpm 81cal 3.94/4.12/hr
19) 1m - 7:22(7:22/m) 162/166bpm 94cal 3.64/3.98/hr
20) 1m - 6:27(6:27/m) 164/170bpm 85cal 4.16/4.76/hr
21) 0.08m - 30(6:05/m) 171/171bpm 7cal 4.41/4.63/hr

7:12 7:14 7:08 7:13 7:10 7:08 6:48 7:17 6:56 6:46 6:44 6:53 7:06 7:05 8:01 6:59 7:01 6:49 7:22 6:27 30

Pace

22%

78%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	7:11	7:11	7:11	155 82-172	1113	168 164-172
2.00	14:25	7:14	7:14	161 152-170	1165	170 168-176
3.00	21:33	7:08	7:08	156 143-171	1112	171 168-174
4.00	28:46	7:13	7:13	151 144-158	1090	171 168-174
5.00	35:56	7:10	7:10	156 150-160	1118	170 168-174
6.00	43:04	7:08	7:08	159 156-163	1133	171 168-176
7.00	49:52	6:48	6:48	157 153-161	1068	170 168-174
8.00	57:08	7:17	7:17	158 149-164	1150	170 168-174
9.00	1:04:05	6:56	6:56	158 156-161	1096	170 166-174
10.00	1:10:51	6:46	6:46	157 152-161	1064	171 168-176
11.00	1:17:35	6:44	6:44	158 154-161	1064	170 168-174
12.00	1:24:28	6:53	6:53	160 156-164	1101	171 168-176
13.00	1:31:34	7:06	7:06	158 152-163	1122	171 168-176
14.00	1:38:38	7:05	7:05	157 150-160	1111	171 168-178
15.00	1:46:40	8:02	8:02	152 129-159	1221	169 92-176
16.00	1:53:39	6:59	6:59	155 151-158	1083	170 168-174
17.00	2:00:41	7:01	7:01	158 154-161	1110	171 168-176
18.00	2:07:29	6:49	6:49	158 154-163	1076	170 168-174
19.00	2:14:52	7:22	7:22	162 159-166	1194	172 168-176
20.00	2:21:18	6:26	6:26	164 161-170	1056	172 170-180
20.08	2:21:49	31	6:14	171 170-171	1066	173 164-182

Heart

158/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (182 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	170	20.1	2:20:53	7:01
Walk	0.2	127	0	16	51:09
Still	0.5	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	55.13%	More
800m	3:05	6:12	62.97%	More
1km	3:50	6:10	65.85%	More
Mile	6:21	6:21	67.66%	More
5k	21:01	6:46	69.50%	More
5 miles	34:16	6:51	69.44%	More
10k	42:46	6:53	69.48%	More
10 miles	1:09:36	6:58	70.55%	More
Half	1:31:57	7:01	70.67%	More
20 miles	2:21:09	7:03	72.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:54	5:54	72.76
5km	19:37	6:19	74.47
5M	32:29	6:30	73.24
10km	40:54	6:35	72.64
10M	1:07:43	6:46	72.52
Half	1:30:10	6:53	71.51
20M	2:21:12	7:04	72.36
Mara	3:08:00	7:11	72.47

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