Sun 20th Mar 2016 at 10:00am by Stephen McC

Run > Race

Not good
warm

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Time
2:21:16
Miles
20.00
Min/mi
7:04
Pacing
91%
WAVA
70.49
Stride(cm)
121
Cals
2111
Cadence
189
BPM
168
%MHR
93.1
B/mi
1190
Asc(m)
42
Hillscore
15
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:35(6:35/m) 182/205bpm 112cal 9.11/14.2mph
2) 1m - 6:54(6:54/m) 190/212bpm 127cal 8.69/10.72mph
3) 1m - 7:25(7:25/m) 183/195bpm 137cal 8.1/10.58mph
4) 1m - 6:27(6:27/m) 180/209bpm 120cal 9.31/11.33mph
5) 1m - 6:56(6:56/m) 169/207bpm 111cal 8.66/12.2mph
6) 1m - 7:11(7:11/m) 165/174bpm 109cal 8.36/10.13mph
7) 1m - 6:50(6:50/m) 166/182bpm 103cal 8.77/11.48mph
8) 1m - 6:40(6:40/m) 167/183bpm 102cal 8.99/11.39mph
9) 1m - 6:32(6:32/m) 165/177bpm 97cal 9.18/11.05mph
10) 1m - 6:56(6:56/m) 163/168bpm 102cal 8.65/10.16mph
11) 1m - 6:56(6:56/m) 168/172bpm 108cal 8.66/10.64mph
12) 1m - 6:43(6:43/m) 163/169bpm 97cal 8.94/10.98mph
13) 1m - 7:18(7:18/m) 160/166bpm 99cal 8.22/10.46mph
14) 1m - 7:41(7:41/m) 160/164bpm 104cal 7.81/9.12mph
15) 1m - 7:26(7:26/m) 158/169bpm 90cal 8.07/10.29mph
16) 1m - 7:34(7:34/m) 159/163bpm 99cal 7.93/9.63mph
17) 1m - 7:15(7:15/m) 159/165bpm 90cal 8.28/10.09mph
18) 1m - 7:17(7:17/m) 161/167bpm 99cal 8.23/9.87mph
19) 1m - 7:29(7:29/m) 162/172bpm 97cal 8.02/9.31mph
20) 1m - 7:10(7:10/m) 166/172bpm 108cal 8.37/10.91mph
21) 0m - 3(10:19/m) 169/169bpm 5.82/9.4mph

6:35 6:54 7:25 6:27 6:56 7:11 6:50 6:40 6:32 6:56 6:56 6:43 7:18 7:41 7:26 7:34 7:15 7:17 7:29 7:10 3

Pin Map

0mi in 0

Pace

21%

34%

12%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	6:33	6:33	6:33	180 75-205	1180	186 118-192	3/19
2.00	13:28	6:55	6:55	191 175-212	1321	186 184-188	5/17
3.00	20:52	7:24	7:24	184 173-195	1362	186 184-190	25/7
4.00	27:18	6:26	6:26	180 161-208	1157	187 186-190	0/26
5.00	34:15	6:57	6:57	172 161-203	1195	190 188-192	16/4
6.00	41:26	7:11	7:11	165 160-173	1185	190 190-192	23/1
7.00	48:16	6:50	6:50	167 160-182	1142	190 188-194	9/6
8.00	54:56	6:40	6:40	168 163-183	1120	191 190-196	9/9
9.00	1:01:29	6:33	6:33	165 160-177	1082	191 190-192	1/29
10.00	1:08:25	6:55	6:55	163 158-168	1128	191 190-192	8/8
11.00	1:15:20	6:56	6:56	168 161-172	1164	188 186-192	27/7
12.00	1:22:04	6:44	6:44	163 157-169	1097	191 188-196	5/27
13.00	1:29:22	7:18	7:18	160 156-166	1167	188 186-190	6/13
14.00	1:37:03	7:41	7:41	160 155-164	1229	188 186-190	28/2
15.00	1:44:28	7:25	7:25	158 150-168	1173	189 186-190	10/4
16.00	1:52:03	7:34	7:34	159 152-163	1204	189 188-192	8/6
17.00	1:59:17	7:15	7:15	159 150-165	1152	191 190-192	8/18
18.00	2:06:34	7:17	7:17	161 156-167	1172	190 188-192	8/8
19.00	2:14:02	7:29	7:29	162 149-172	1211	190 188-192	12/5
20.00	2:21:13	7:11	7:11	166 163-171	1192	192 190-196	17/13
20.00	2:21:15	2	6:45	169 169-169	1140	194 194-194	0/0

Heart

168/212max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 48m, Flat prediction 2:19:59

Elevation Graph

Biggest Climbs (m)	Min/mi
32 1.6%	7:44
32 1.7%	7:00
24 2.8%	6:37
24 3.1%	7:14
17 2.6%	7:47
12 2.0%	6:52
See your biggest climbs

Cadence

189 (196 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	189	20	2:21:14	7:04
Walk	0.0	125	0	1	12:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:37	57.85%	More
800m	3:01	6:03	62.74%	More
1km	3:51	6:12	63.90%	More
Mile	6:24	6:24	65.60%	More
5k	20:44	6:40	68.83%	More
5 miles	33:45	6:45	68.79%	More
10k	42:00	6:46	68.99%	More
10 miles	1:08:08	6:49	70.25%	More
Half	1:30:05	6:53	70.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:02	5:02	83.33
5km	17:47	5:43	80.23
5M	30:12	6:02	76.86
10km	38:28	6:11	75.33
10M	1:05:19	6:32	73.29
Half	1:28:13	6:44	71.23
20M	2:21:16	7:04	70.48
Mara	3:10:47	7:17	69.59

Three Things You Saw Today

1 solo but some Friends around

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