Sun 4th Feb 2018 at 6:00am by FergusG

Run > Long Run

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Time
2:57:12
Miles
21.01
Min/mi
8:26
Pacing
92%
WAVA
58.74
Stride(cm)
111
Cals
1545
Cadence
173
BPM
149
%MHR
74.3
B/mi
1254
Asc(m)
42
Surface
Road

Notes & Comments

PD55-70/18: W07D7 Long Run

Split Summary
===
1) 0km - 4(37:08/km) 109/110bpm 1.62/0.13kmph
2) 33.8km - 2:57:05(5:14/km) 149/172bpm 1545cal 11.45/12.7kmph
3) 0.01km - 4(5:38/km) 158/158bpm 10.65/12.12kmph

4 2:57:05 4

Pace

10%

82%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:15	8:15	8:15	141 104-150	1163	174 170-176
2.00	16:32	8:17	8:17	149 144-158	1233	173 168-178
3.00	24:45	8:13	8:13	150 140-156	1234	172 172-178
4.00	33:10	8:25	8:25	152 142-158	1280	172 168-182
5.00	41:23	8:13	8:13	148 142-155	1217	172 170-178
6.00	49:44	8:21	8:21	148 140-155	1235	172 166-176
7.00	58:03	8:19	8:19	151 144-157	1255	173 170-182
8.00	1:06:14	8:11	8:11	147 139-155	1202	173 170-176
9.00	1:14:31	8:17	8:17	149 143-153	1235	172 170-178
10.00	1:23:38	9:07	9:07	150 136-171	1367	170 96-176
11.00	1:32:27	8:49	8:49	148 128-164	1305	172 166-176
12.00	1:40:57	8:30	8:30	145 127-155	1232	173 166-178
13.00	1:49:22	8:25	8:25	147 128-156	1237	173 170-176
14.00	1:57:58	8:36	8:36	151 140-158	1299	172 170-176
15.00	2:06:30	8:32	8:32	152 141-160	1298	172 170-178
16.00	2:14:33	8:03	8:03	147 141-158	1184	174 172-178
17.00	2:23:49	9:16	9:16	157 141-172	1455	172 166-178
18.00	2:32:19	8:30	8:30	147 132-171	1248	173 168-176
19.00	2:40:47	8:28	8:28	145 134-157	1227	174 120-178
20.00	2:49:07	8:20	8:20	143 131-159	1192	174 168-180
21.00	2:57:08	8:01	8:01	154 146-161	1234	176 172-182
21.01	2:57:12	4	9:02	158 158-158	1428	176 174-176

Heart

149/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

173 (182 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	172	21	2:56:33	8:25
Walk	0.2	114	0	20	17:08
Still	0.2	-	-	19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	41.90%	More
800m	3:55	7:52	47.82%	More
1km	4:54	7:53	49.87%	More
Mile	7:58	7:58	52.27%	More
5k	25:32	8:13	55.47%	More
5 miles	41:15	8:15	55.83%	More
10k	51:22	8:16	55.95%	More
10 miles	1:23:36	8:22	56.79%	More
Half	1:50:08	8:24	57.01%	More
20 miles	2:48:51	8:27	58.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	59.18
5km	23:22	7:31	60.59
5M	38:41	7:44	59.52
10km	48:43	7:50	58.99
10M	1:20:40	8:04	58.85
Half	1:47:24	8:12	58.01
20M	2:48:11	8:25	58.70
Mara	3:43:55	8:33	58.79

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