Wed 24th Jan 2018 at 6:00am by FergusG

Run > Medium Long Run

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Time
1:35:46
Miles
12.04
Min/mi
7:57
Pacing
92%
WAVA
60.19
Stride(cm)
117
Cals
1056
Cadence
173
BPM
154
%MHR
76.8
B/mi
1222
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

PD55-70/18: W06D3 Medium-Long Run

Split Summary
===
1) 0km - 4(14:15/km) 86/86bpm 4.21/0.1kmph
2) 19.31km - 1:35:23(4:56/km) 154/164bpm 1053cal 12.15/13.87kmph
3) 0.06km - 19(5:04/km) 163/164bpm 3cal 11.83/12.43kmph

4 1:35:23 19

Pace

67%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:58	3:58	7:56	136 85-147	1079	174 170-180	2/3
1.00	7:48	3:50	7:40	148 140-155	1136	176 174-180	2/6
1.50	11:37	3:49	7:38	151 145-163	1153	175 174-178	4/3
2.00	15:34	3:57	7:53	154 150-160	1215	174 170-178	4/5
2.50	19:20	3:46	7:33	154 151-158	1162	175 172-178	5/3
3.00	23:29	4:08	8:16	151 129-160	1249	170 120-182	1/4
3.50	27:17	3:49	7:38	158 150-161	1205	174 172-176	7/3
4.00	31:15	3:58	7:56	159 155-161	1260	173 170-178	13/9
4.50	35:14	3:59	7:57	154 146-160	1225	172 172-174	4/1
5.00	39:10	3:56	7:52	155 151-159	1220	174 172-178	6/8
5.50	43:15	4:05	8:10	154 148-157	1257	173 172-178	4/4
6.00	47:13	3:58	7:56	153 149-157	1213	173 170-176	2/6
6.50	51:14	4:01	8:03	153 149-157	1231	173 172-176	4/2
7.00	55:09	3:55	7:50	155 150-159	1214	174 172-180	9/5
7.50	59:14	4:05	8:09	155 151-159	1264	173 170-176	9/5
8.00	1:03:15	4:01	8:02	154 149-157	1237	174 172-176	2/7
8.50	1:07:09	3:54	7:48	153 147-157	1194	174 162-178	12/6
9.00	1:11:00	3:51	7:43	155 152-160	1195	174 172-176	3/16
9.50	1:14:57	3:57	7:53	160 155-164	1262	173 170-174	4/1
10.00	1:19:05	4:08	8:16	154 151-159	1273	172 170-176	2/5
10.50	1:23:17	4:12	8:24	155 149-159	1303	171 166-176	6/3
11.00	1:27:29	4:12	8:23	154 146-160	1292	171 166-174	4/6
11.50	1:31:29	4:00	8:01	156 152-159	1250	172 170-176	6/4
12.00	1:35:25	3:56	7:51	157 154-163	1234	175 172-180	3/3
12.04	1:35:45	20	8:10	163 161-164	1331	175 172-176	0/0

Heart

154/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 20m, Flat prediction 1:35:52

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.5%	7:51
10 3.3%	7:39
See your biggest climbs

Cadence

173 (182 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	173	12	1:35:19	7:56
Walk	0.4	121	0	22	17:25
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	44.43%	More
800m	3:41	7:25	50.73%	More
1km	4:40	7:30	52.39%	More
Mile	7:35	7:35	54.88%	More
5k	24:09	7:46	58.63%	More
5 miles	39:08	7:50	58.83%	More
10k	48:51	7:52	58.83%	More
10 miles	1:19:02	7:54	60.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	60.77
5km	22:47	7:20	62.14
5M	37:44	7:33	61.02
10km	47:30	7:39	60.50
10M	1:18:40	7:52	60.35
Half	1:44:44	8:00	59.49
20M	2:44:00	8:12	60.20
Mara	3:38:21	8:20	60.29

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