Wed 14th Feb 2018 at 6:00am by FergusG

Run > Medium Long Run

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Time
2:04:54
Miles
15.09
Min/mi
8:17
Pacing
92%
WAVA
58.42
Stride(cm)
112
Cals
1272
Cadence
173
BPM
153
%MHR
76.3
B/mi
1262
Asc(m)
150
Hillscore
9
Surface
Road

Notes & Comments

PD55-70/18: W09D3 Medium-Long Run

Split Summary
===
1) 0km - 2(23:46/km) 129/130bpm 2.52/0.1kmph
2) 24.14km - 2:04:09(5:09/km) 152/177bpm 1265cal 11.67/13.37kmph
3) 0.14km - 42(5:12/km) 159/160bpm 7cal 11.55/12.5kmph

2 2:04:09 42

Pace

75%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:05	4:05	8:10	142 118-175	1161	172 120-178	2/3
1.00	8:19	4:13	8:27	144 140-147	1216	172 120-176	3/2
1.50	12:21	4:02	8:04	144 137-149	1161	174 170-176	2/3
2.00	16:26	4:05	8:11	149 145-155	1219	173 168-174	7/0
2.50	20:28	4:02	8:05	150 144-155	1212	173 170-176	7/5
3.00	24:35	4:07	8:13	153 146-157	1258	172 170-178	9/4
3.50	28:43	4:08	8:17	150 146-154	1242	172 168-174	2/6
4.00	32:44	4:00	8:01	152 147-157	1218	173 166-180	10/6
4.50	36:48	4:04	8:09	151 147-155	1229	173 170-178	3/13
5.00	40:51	4:02	8:05	152 148-158	1228	174 172-178	4/2
5.50	44:52	4:01	8:02	150 146-153	1206	173 172-176	2/5
6.00	49:01	4:09	8:19	152 144-158	1264	173 170-176	8/0
6.50	53:17	4:16	8:32	152 146-162	1297	173 172-178	11/3
7.00	57:26	4:09	8:17	153 149-156	1268	172 168-178	1/10
7.50	1:01:38	4:12	8:24	153 150-163	1284	172 164-178	2/1
8.00	1:06:09	4:31	9:02	156 144-172	1410	171 162-178	20/1
8.50	1:10:22	4:13	8:27	171 156-177	1445	172 166-178	6/4
9.00	1:14:42	4:20	8:40	152 139-175	1318	172 122-176	2/15
9.50	1:18:48	4:05	8:10	150 144-154	1226	173 170-178	0/9
10.00	1:23:11	4:24	8:47	156 151-164	1370	172 168-178	19/0
10.50	1:27:24	4:13	8:25	155 148-164	1306	172 162-176	7/1
11.00	1:31:27	4:03	8:06	154 149-160	1247	173 170-176	4/2
11.50	1:35:33	4:06	8:12	154 150-158	1264	173 172-178	4/2
12.00	1:39:44	4:11	8:21	151 142-163	1262	172 168-176	1/8
12.50	1:43:44	4:01	8:02	152 146-156	1220	173 172-176	1/10
13.00	1:47:41	3:57	7:54	151 146-163	1192	175 172-180	1/14
13.50	1:51:51	4:10	8:19	154 148-160	1281	175 168-180	12/15
14.00	1:56:00	4:09	8:18	156 153-163	1295	174 118-178	2/3
14.50	2:00:04	4:04	8:08	155 146-161	1259	174 164-178	4/3
15.00	2:04:09	4:06	8:12	158 151-167	1294	173 162-178	5/4
15.09	2:04:53	44	8:31	159 158-160	1353	174 170-176	1/0

Heart

153/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 150m, Range 40m, Flat prediction 2:03:32

Elevation Graph

Biggest Climbs (m)	Min/mi
29 2.0%	8:49
28 1.8%	8:51
13 1.0%	8:23
12 5.0%	8:28
12 1.0%	8:07
See your biggest climbs

Cadence

173 (180 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	172	15.1	2:04:17	8:15
Walk	0.3	120	0	19	15:01
Still	0.2	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:32	42.93%	More
800m	3:52	7:46	48.44%	More
1km	4:53	7:51	50.05%	More
Mile	7:56	7:56	52.45%	More
5k	25:12	8:07	56.20%	More
5 miles	40:31	8:06	56.83%	More
10k	50:43	8:10	56.66%	More
10 miles	1:22:46	8:17	57.36%	More
Half	1:48:25	8:17	57.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	59.18
5km	23:23	7:32	60.55
5M	38:44	7:45	59.45
10km	48:46	7:51	58.93
10M	1:20:45	8:05	58.79
Half	1:47:31	8:12	57.95
20M	2:48:22	8:25	58.64
Mara	3:44:09	8:33	58.73

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