Sun 13th Aug 2017 at 6:00am by Dillthedog

Run > Medium Long Run

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Time
1:51:35
Miles
12.22
Min/mi
9:08
Pacing
43%
WAVA
54.76
Stride(cm)
99
Cals
1125
Cadence
179
BPM
132
%MHR
77.9
B/mi
1202
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

First run this year at 9 min mile (mp plus 20% ish)

Split Summary
===
1) 1m - 9:28(9:28/m) 118/132bpm 93cal 6.34/7.09mph
2) 1m - 8:52(8:52/m) 132/135bpm 106cal 6.77/8.83mph
3) 1m - 9:02(9:02/m) 134/137bpm 106cal 6.64/7.13mph
4) 1m - 10:47(10:47/m) 138/147bpm 130cal 5.56/7.44mph
5) 1m - 8:41(8:41/m) 135/141bpm 96cal 6.91/7.93mph
6) 1m - 8:47(8:47/m) 129/135bpm 80cal 6.83/8.04mph
7) 1m - 9:06(9:06/m) 134/142bpm 95cal 6.6/8.7mph
8) 1m - 8:59(8:59/m) 135/140bpm 95cal 6.68/8.14mph
9) 1m - 9:37(9:37/m) 134/143bpm 91cal 6.24/8.62mph
10) 1m - 8:29(8:29/m) 132/137bpm 72cal 7.07/10.43mph
11) 1m - 8:55(8:55/m) 132/134bpm 68cal 6.73/7.69mph
12) 1m - 8:55(8:55/m) 133/137bpm 75cal 6.73/7.91mph
13) 0.22m - 1:56(8:43/m) 135/136bpm 18cal 6.89/7.94mph

9:28 8:52 9:02 10:47 8:41 8:47 9:06 8:59 9:37 8:29 8:55 8:55 1:56

Pin Map

0mi in 0

Pace

11%

15%

60%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	7:00	7:00	14:01	106 72-124	1485	174 110-180	2/2
1.00	11:33	4:32	9:05	127 120-132	1153	179 178-180	2/3
1.50	15:57	4:25	8:49	132 126-135	1164	180 180-184	3/3
2.00	20:26	4:29	8:58	132 130-134	1183	181 180-182	3/1
2.50	24:57	4:30	9:01	133 127-136	1199	181 180-182	2/2
3.00	29:28	4:32	9:04	134 132-137	1214	181 180-182	10/1
3.50	34:50	5:21	10:43	137 132-142	1468	179 174-182	34/2
4.00	40:16	5:26	10:51	139 133-146	1509	175 162-178	30/2
4.50	44:30	4:14	8:28	135 129-141	1144	178 170-190	2/33
5.00	53:22	8:52	17:44	133 98-141	2359	176 88-184	0/11
5.50	57:45	4:24	8:47	129 114-135	1133	179 172-182	6/4
6.00	1:02:09	4:23	8:47	128 126-132	1124	180 176-186	1/12
6.50	1:06:44	4:36	9:11	132 126-137	1213	178 170-186	9/7
7.00	1:11:14	4:30	9:00	136 132-141	1223	181 178-184	11/2
7.50	1:15:38	4:24	8:48	136 131-140	1196	180 180-182	5/6
8.00	1:20:14	4:36	9:11	135 131-139	1241	179 174-182	10/1
8.50	1:25:35	5:21	10:42	136 131-143	1456	176 168-180	36/1
9.00	1:29:51	4:16	8:31	130 122-136	1108	176 172-180	0/36
9.50	1:33:51	4:00	8:01	132 129-136	1057	180 176-182	3/28
10.00	1:38:20	4:29	8:59	131 129-134	1177	180 178-182	1/10
10.50	1:42:46	4:25	8:50	131 129-133	1158	182 180-182	2/3
11.00	1:47:14	4:29	8:58	132 131-133	1183	182 182-182	2/2
11.50	1:51:42	4:27	8:55	133 125-137	1185	182 180-184	2/3
12.00	1:56:10	4:28	8:56	134 131-136	1198	182 180-182	3/2
12.22	1:58:06	1:56	8:44	135 133-136	1180	181 172-182	1/1

Heart

131/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 77m, Flat prediction 1:50:10

Elevation Graph

Biggest Climbs (m)	Min/mi
67 8.0%	11:19
36 5.7%	9:22
19 2.1%	9:23
15 1.2%	8:51
See your biggest climbs

Cadence

179 (190 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.2	179	12.2	1:53:35	9:18
Walk	3.8	105	0	4:31	13:29:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	47.62%	More
800m	3:45	7:33	52.04%	More
1km	4:48	7:44	53.02%	More
Mile	8:08	8:08	53.20%	More
5k	26:57	8:40	54.65%	More
5 miles	44:51	8:58	53.49%	More
10k	55:44	8:58	53.76%	More
10 miles	1:35:36	9:34	51.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	56.81
5km	25:42	8:16	57.30
5M	42:48	8:34	56.05
10km	54:02	8:42	55.45
10M	1:30:00	9:00	55.04
Half	2:00:13	9:11	54.10
20M	3:09:15	9:28	54.46
Mara	4:12:48	9:39	54.36

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