Sun 1st Oct 2017 at 9:00am by snogard

Run > Long Run

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Time
4:05:14
Miles
20.04
Min/mi
12:14
Pacing
76%
WAVA
51.63
Stride(cm)
87
Cals
1424
Cadence
151
BPM
132
%MHR
70
B/mi
1619
Asc(m)
42
Hillscore
17
Surface
Road

Notes & Comments

1 comments

Split Summary
===
1) 0.31m - 5:00(16:07/m) 95/102bpm 18cal 3.72/3.95mph
2) 0.83m - 9:00(10:50/m) 133/144bpm 77cal 5.54/6.85mph
3) 0.19m - 3:00(15:58/m) 115/139bpm 15cal 3.76/5.63mph
4) 0.73m - 9:00(12:15/m) 133/147bpm 72cal 4.9/6.68mph
5) 0.17m - 3:00(17:21/m) 117/139bpm 14cal 3.46/3.76mph
6) 0.81m - 9:00(11:04/m) 139/144bpm 73cal 5.42/5.85mph
7) 0.19m - 3:00(15:50/m) 119/141bpm 12cal 3.79/5.26mph
8) 0.78m - 9:00(11:29/m) 138/145bpm 69cal 5.22/6.01mph
9) 0.19m - 3:00(15:55/m) 119/143bpm 11cal 3.77/5.49mph
10) 0.81m - 9:00(11:08/m) 140/144bpm 70cal 5.39/5.8mph
11) 0.18m - 3:00(17:08/m) 121/142bpm 11cal 3.5/6.01mph
12) 0.83m - 9:00(10:54/m) 139/144bpm 65cal 5.5/7.89mph
13) 0.19m - 3:00(15:41/m) 119/142bpm 9cal 3.83/5.38mph
14) 0.82m - 9:00(10:57/m) 139/144bpm 65cal 5.48/6.07mph
15) 0.18m - 3:00(16:47/m) 118/141bpm 8cal 3.57/5.59mph
16) 0.84m - 9:00(10:45/m) 138/144bpm 60cal 5.59/5.82mph
17) 0.17m - 3:00(17:16/m) 118/144bpm 8cal 3.47/5.49mph
18) 0.85m - 9:00(10:38/m) 140/145bpm 63cal 5.64/6.32mph
19) 0.18m - 3:00(16:14/m) 118/143bpm 8cal 3.7/5.57mph
20) 0.79m - 9:00(11:25/m) 140/149bpm 63cal 5.25/6.66mph
21) 0.15m - 3:00(19:26/m) 118/145bpm 7cal 3.09/3.32mph
22) 0.79m - 9:00(11:25/m) 136/143bpm 53cal 5.25/6.07mph
23) 0.19m - 3:00(15:38/m) 113/133bpm 5cal 3.84/6.76mph
24) 0.87m - 9:00(10:23/m) 137/145bpm 55cal 5.78/6.43mph
25) 0.16m - 3:00(18:18/m) 119/145bpm 8cal 3.28/5.38mph
26) 0.74m - 9:00(12:11/m) 135/145bpm 51cal 4.93/6.12mph
27) 0.18m - 3:00(16:37/m) 113/131bpm 5cal 3.61/4.61mph
28) 0.76m - 9:00(11:54/m) 137/145bpm 56cal 5.04/5.97mph
29) 0.19m - 3:00(16:05/m) 118/142bpm 8cal 3.73/5.57mph
30) 0.8m - 9:00(11:13/m) 135/141bpm 51cal 5.35/7.06mph
31) 0.16m - 3:00(18:40/m) 118/139bpm 7cal 3.21/5.66mph
32) 0.83m - 9:00(10:52/m) 140/145bpm 60cal 5.52/6.1mph
33) 0.18m - 3:00(16:51/m) 121/144bpm 9cal 3.56/5.68mph
34) 0.83m - 9:00(10:52/m) 140/145bpm 60cal 5.53/7.47mph
35) 0.19m - 3:00(16:12/m) 124/144bpm 10cal 3.7/5.45mph
36) 0.84m - 9:00(10:44/m) 140/145bpm 60cal 5.59/7.24mph
37) 0.18m - 3:00(16:34/m) 121/143bpm 7cal 3.62/5.45mph
38) 0.8m - 9:00(11:17/m) 135/144bpm 50cal 5.31/6.28mph
39) 0.17m - 3:00(17:43/m) 118/142bpm 7cal 3.38/5.85mph
40) 0.81m - 9:00(11:09/m) 136/145bpm 55cal 5.38/6.28mph
41) 0.18m - 3:00(16:52/m) 124/144bpm 9cal 3.55/8.91mph
42) 0.01m - 14(18:17/m) 111/113bpm 3.28/3.13mph

5:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 9:00 3:00 14

Autumnleaves
Fantastic!

Pace

42%

12%

15%

18%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	12:28	12:28	12:28	120 86-144	1496	148 122-166	18/19
2.00	25:13	12:45	12:45	130 102-147	1658	148 108-246	34/12
3.00	37:24	12:11	12:11	133 107-144	1620	150 114-162	14/4
4.00	49:43	12:19	12:19	134 109-145	1651	149 116-162	12/2
5.00	1:01:46	12:03	12:03	135 110-144	1627	149 116-162	25/9
6.00	1:13:46	12:00	12:00	135 110-144	1619	153 122-164	10/1
7.00	1:25:37	11:51	11:51	134 109-144	1589	151 122-162	11/8
8.00	1:37:26	11:49	11:49	133 108-143	1572	151 120-164	14/15
9.00	1:49:13	11:47	11:47	134 110-145	1579	152 80-166	9/11
10.00	2:01:24	12:11	12:11	135 109-147	1645	153 118-166	21/22
11.00	2:14:07	12:43	12:43	133 112-148	1690	151 106-166	8/13
12.00	2:25:28	11:22	11:22	130 104-144	1477	155 116-246	2/26
13.00	2:38:53	13:25	13:25	131 107-145	1757	146 108-164	21/5
14.00	2:51:52	12:59	12:59	132 105-145	1713	152 120-166	19/3
15.00	3:04:24	12:33	12:33	131 108-141	1643	154 116-168	20/29
16.00	3:16:17	11:53	11:53	136 111-145	1615	153 116-166	3/10
17.00	3:28:07	11:50	11:50	136 113-145	1610	152 122-166	15/13
18.00	3:39:46	11:39	11:39	137 115-145	1595	156 122-168	5/12
19.00	3:53:42	13:56 +1:23	13:56	130 105-144	1811	151 122-178	8/7
20.00	4:05:58	12:16	12:16	132 110-144	1619	153 122-242	8/15
20.03	4:06:31	33	16:29	114 110-118	1879	122 120-122	0/0

Heart

132/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 89m, Flat prediction 4:02:28

Elevation Graph

Biggest Climbs (m)	Min/mi
60 1.2%	12:23
19 1.3%	12:59
18 2.2%	12:46
16 5.6%	14:12
15 4.3%	12:31
15 4.6%	11:10
See your biggest climbs

Cadence

151 (246 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.9	161	15.9	2:54:29	11:04
Walk	28.5	122	4.2	1:10:38	17:00
Still	0.0	-	-	1	-
Pause	0.6	-	-	1:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:08	45.98%	More
800m	4:57	9:58	47.62%	More
1km	6:19	10:10	48.51%	More
Mile	11:13	11:13	46.10%	More
5k	36:30	11:45	49.46%	More
5 miles	59:14	11:51	49.87%	More
10k	1:13:53	11:53	50.10%	More
10 miles	2:00:13	12:01	50.88%	More
Half	2:38:19	12:05	50.89%	More
20 miles	4:05:54	12:18	51.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:04	9:04	56.99
5km	31:33	10:09	57.23
5M	53:15	10:39	55.47
10km	1:07:38	10:53	54.74
10M	1:54:09	11:25	53.58
Half	2:33:38	11:44	52.08
20M	4:04:42	12:14	51.64
Mara	5:29:19	12:34	50.93

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