Sun 11th Feb 2018 at 9:00am by puzzler

Run > Long Run

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Time
2:36:08
Miles
19.10
Min/mi
8:10
Pacing
84.9%
WAVA
61.74
Stride(cm)
117
Cals
1965
Cadence
168
BPM
149
%MHR
80.5
B/mi
1217
Asc(m)
42
Surface
Road

Notes & Comments

19 w 9 @mp quite windy so in places I was having to work quite hard for mp.

Split Summary
===
1) 1m - 9:08(9:08/m) 135/147bpm 117cal 6.57/8.91mph
2) 1m - 8:43(8:43/m) 138/143bpm 112cal 6.88/7.35mph
3) 1m - 8:58(8:58/m) 137/148bpm 108cal 6.69/7.2mph
4) 1m - 8:45(8:45/m) 140/145bpm 108cal 6.86/7.31mph
5) 1m - 8:52(8:52/m) 138/147bpm 99cal 6.77/6.91mph
6) 1m - 8:45(8:45/m) 142/147bpm 104cal 6.85/7.1mph
7) 1m - 8:59(8:59/m) 142/147bpm 104cal 6.68/7.08mph
8) 1m - 9:42(9:42/m) 142/171bpm 101cal 6.19/7.14mph
9) 1m - 8:57(8:57/m) 140/150bpm 89cal 6.7/7.53mph
10) 1m - 7:07(7:07/m) 159/170bpm 107cal 8.43/9.12mph
11) 1m - 7:05(7:05/m) 161/169bpm 109cal 8.48/9.37mph
12) 1m - 7:03(7:03/m) 162/172bpm 109cal 8.5/8.77mph
13) 1m - 7:02(7:02/m) 164/174bpm 110cal 8.53/8.87mph
14) 1m - 7:17(7:17/m) 164/171bpm 113cal 8.23/8.54mph
15) 1m - 7:17(7:17/m) 162/171bpm 107cal 8.24/8.64mph
16) 1m - 7:11(7:11/m) 162/170bpm 105cal 8.35/8.68mph
17) 1m - 7:13(7:13/m) 161/168bpm 103cal 8.31/8.58mph
18) 1m - 7:15(7:15/m) 163/170bpm 105cal 8.28/8.81mph
19) 1m - 9:48(9:48/m) 144/165bpm 51cal 6.12/8.33mph
20) 0.1m - 59(9:30/m) 143/146bpm 4cal 6.31/6.39mph

9:08 8:43 8:58 8:45 8:52 8:45 8:59 9:42 8:57 7:07 7:05 7:03 7:02 7:17 7:17 7:11 7:13 7:15 9:48 59

Pace

16%

32%

36%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:08	9:08	9:08	135 76-147	1232	172 122-186	9/8
2.00	17:51	8:43	8:43	138 132-143	1204	171 164-174	9/12
3.00	26:49	8:58	8:58	137 128-148	1229	168 158-174	10/9
4.00	35:34	8:45	8:45	140 135-145	1224	168 158-174	13/13
5.00	44:26	8:52	8:52	138 132-147	1223	168 158-174	12/8
6.00	53:11	8:45	8:45	142 136-147	1243	169 162-176	5/10
7.00	1:02:10	8:59	8:59	142 138-147	1276	166 154-172	14/15
8.00	1:11:52	9:42	9:42	142 131-171	1376	167 154-174	8/6
9.00	1:20:49	8:57	8:57	140 136-150	1253	167 156-176	9/10
10.00	1:27:56	7:07	7:07	159 142-170	1133	168 164-174	10/11
11.00	1:35:01	7:05	7:05	161 156-169	1140	169 166-174	18/23
12.00	1:42:04	7:03	7:03	162 154-172	1143	168 162-172	15/10
13.00	1:49:07	7:02	7:02	164 155-174	1154	169 164-176	12/15
14.00	1:56:24	7:17	7:17	164 156-171	1195	168 162-174	13/10
15.00	2:03:41	7:17	7:17	162 157-171	1179	167 162-172	11/10
16.00	2:10:52	7:11	7:11	162 156-170	1164	167 152-172	14/14
17.00	2:18:05	7:13	7:13	161 156-168	1163	166 160-172	11/12
18.00	2:25:20	7:15	7:15	163 155-170	1181	166 158-170	8/10
19.00	2:35:08	9:48	9:48	144 133-165	1412	162 150-168	11/9
19.10	2:36:07	59	9:35	143 140-146	1371	161 158-164	3/0

Heart

149/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 9m, Flat prediction 2:36:08

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (186 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	167	19.1	2:35:29	8:08
Walk	0.0	122	0	2	12:34
Still	0.4	-	-	36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	49.09%	More
800m	3:26	6:54	56.05%	More
1km	4:18	6:55	58.27%	More
Mile	6:56	6:56	61.37%	More
5k	21:51	7:02	66.34%	More
5 miles	35:32	7:06	66.40%	More
10k	44:21	7:08	66.44%	More
10 miles	1:13:27	7:21	66.30%	More
Half	1:41:46	7:46	63.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:08	7:08	59.71
5km	23:22	7:31	62.03
5M	38:26	7:41	61.39
10km	48:15	7:46	61.06
10M	1:19:21	7:56	61.36
Half	1:45:15	8:02	60.73
20M	2:43:50	8:12	61.83
Mara	3:37:18	8:18	62.16

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