Fri 29th Sep 2017 at 5:00pm by WilliamCuffay

Run > Medium Long Run

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Time
1:49:31
Miles
11.50
Min/mi
9:31
Pacing
59%
WAVA
50.17
Stride(cm)
97
Cals
1025
Cadence
174
BPM
142
%MHR
83.3
B/mi
1357
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

Evening run along the River Lee/ Limehouse cut up to the Tower. It didn't rain :-)

Split Summary
===
1) 1m - 9:12(9:12/m) 128/139bpm 85cal 6.52/7.66mph
2) 1m - 9:22(9:22/m) 138/144bpm 95cal 6.41/6.95mph
3) 1m - 9:10(9:10/m) 146/155bpm 98cal 6.55/7.87mph
4) 1m - 8:54(8:54/m) 151/157bpm 98cal 6.74/7.89mph
5) 1m - 9:16(9:16/m) 147/152bpm 98cal 6.48/8.1mph
6) 1m - 9:30(9:30/m) 146/152bpm 99cal 6.31/6.78mph
7) 1m - 8:54(8:54/m) 149/155bpm 95cal 6.74/7.66mph
8) 1m - 8:53(8:53/m) 156/165bpm 100cal 6.75/7.35mph
9) 1m - 9:19(9:19/m) 152/160bpm 99cal 6.44/7.06mph
10) 1m - 10:06(10:06/m) 142/150bpm 79cal 5.95/6.95mph
11) 1m - 10:34(10:34/m) 138/148bpm 64cal 5.68/6.68mph
12) 0.5m - 6:22(12:46/m) 124/137bpm 15cal 4.7/6.51mph

9:12 9:22 9:10 8:54 9:16 9:30 8:54 8:53 9:19 10:06 10:34 6:22

Pin Map

MLR 290917

0mi in 0

Pace

24%

47%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:59	4:59 +29	9:58	117 86-131	1166	167 112-176	7/15
1.00	9:42	4:43	9:26	134 129-139	1265	173 168-176	8/9
1.50	14:21	4:39	9:18	137 132-141	1275	173 168-178	5/7
2.00	19:04	4:43	9:25	138 133-144	1300	175 170-178	11/14
2.50	23:38	4:34	9:08	143 139-147	1305	174 164-180	12/6
3.00	28:13	4:36	9:11	149 144-155	1369	179 172-194	10/7
3.50	32:51	4:38 +4	9:16	151 144-157	1398	178 172-188	4/5
4.00	37:15	4:24 +4	8:48	150 144-156	1320	179 172-184	6/6
4.50	41:46	4:31	9:02	147 142-151	1328	177 172-184	8/9
5.00	46:31	4:45	9:30	147 143-150	1397	177 170-184	7/7
5.50	51:05	4:34	9:09	147 142-152	1344	177 172-182	4/5
6.00	56:01	4:56	9:52	145 139-149	1430	176 170-182	5/5
6.50	1:00:26	4:24	8:49	148 143-153	1304	178 174-184	9/7
7.00	1:04:55	4:30	9:00	151 147-154	1358	178 176-188	4/4
7.50	1:09:22	4:27	8:53	155 151-160	1377	180 172-188	5/6
8.00	1:13:48	4:26	8:53	157 151-165	1395	183 176-196	8/6
8.50	1:18:29	4:40	9:20	153 147-160	1429	177 174-184	10/8
9.00	1:23:07	4:39	9:17	151 144-160	1403	178 174-182	15/17
9.50	1:30:40	7:33 +2:30	15:05	138 110-150	2082	172 120-180	7/11
10.00	1:35:44	5:04	10:07	143 133-149	1447	176 168-180	16/16
10.50	1:41:02	5:19	10:37	139 130-148	1477	171 158-178	12/6
11.00	1:48:05	7:03 +1:46	14:05	135 120-146	1902	170 120-178	36/11
11.49	1:57:47	9:42 +3:29	19:47	123 90-136	2433	161 116-182	5/26

Heart

142/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 35m, Flat prediction 1:46:12

Elevation Graph

Biggest Climbs (m)	Min/mi
24 8.2%	23:37
20 6.6%	13:10
See your biggest climbs

Cadence

174 (196 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.4	175	11.5	1:48:24	10:00
Walk	2.6	120	0	3:15	1:23:52
Still	0.0	-	-	2	-
Pause	4.9	-	-	6:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	39.54%	More
800m	4:12	8:28	44.50%	More
1km	5:18	8:32	46.06%	More
Mile	8:42	8:42	47.81%	More
5k	28:04	9:02	50.45%	More
5 miles	45:27	9:05	50.66%	More
10k	56:38	9:07	50.75%	More
10 miles	1:36:01	9:36	49.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	49.36
5km	27:44	8:56	51.05
5M	45:41	9:08	50.40
10km	57:24	9:14	50.07
10M	1:34:34	9:27	50.20
Half	2:05:34	9:35	49.62
20M	3:15:46	9:47	50.43
Mara	4:19:55	9:55	50.65

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