Fri 16th Feb 2018 at 6:00am by FergusG

Run > Medium Long Run

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Time
1:48:17
Miles
13.04
Min/mi
8:18
Pacing
94%
WAVA
57.70
Stride(cm)
112
Cals
1106
Cadence
172
BPM
150
%MHR
75.1
B/mi
1247
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

PD55-70/18: W09D5 Medium-Long Run

Split Summary
===
1) 0km - 3(17:44/km) 67/67bpm 3.38/4.67kmph
2) 20.92km - 1:47:56(5:10/km) 150/164bpm 1104cal 11.63/12.56kmph
3) 0.06km - 18(4:56/km) 158/159bpm 2cal 12.18/12.39kmph

3 1:47:56 18

Pace

10%

82%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:14	4:14	8:29	131 67-144	1110	171 120-178	2/3
1.00	8:26	4:12	8:24	142 135-152	1192	171 166-174	4/2
1.50	12:36	4:10	8:20	146 141-153	1218	172 168-174	8/2
2.00	16:49	4:13	8:26	151 146-157	1273	171 168-174	10/4
2.50	20:59	4:10	8:20	149 140-157	1241	171 168-176	3/6
3.00	25:10	4:11	8:21	146 139-152	1220	171 164-176	2/10
3.50	29:11	4:02	8:03	150 142-153	1208	172 170-174	12/16
4.00	33:21	4:10	8:20	150 143-155	1251	172 170-176	5/3
4.50	37:29	4:08	8:15	149 144-153	1229	172 168-176	4/4
5.00	41:46	4:17	8:33	150 144-155	1284	171 168-174	5/2
5.50	46:02	4:16	8:32	152 145-158	1298	171 168-176	7/1
6.00	50:11	4:09	8:17	150 145-155	1243	172 166-176	6/11
6.50	54:19	4:08	8:16	153 150-157	1266	171 170-178	1/2
7.00	58:31	4:12	8:25	153 150-159	1287	172 166-176	9/1
7.50	1:02:57	4:26	8:52	159 154-164	1408	170 166-176	22/1
8.00	1:07:08	4:11	8:23	150 142-160	1257	172 164-176	2/5
8.50	1:11:22	4:14	8:28	149 137-157	1261	173 170-176	3/5
9.00	1:15:32	4:10	8:20	142 129-151	1184	173 170-178	0/17
9.50	1:19:38	4:06	8:12	151 147-157	1239	173 168-180	9/5
10.00	1:23:44	4:06	8:11	155 148-160	1269	174 170-180	5/8
10.50	1:27:56	4:12	8:24	151 145-159	1268	174 170-180	3/9
11.00	1:31:56	4:00	8:00	155 150-159	1240	174 172-180	4/2
11.50	1:35:55	4:00	7:59	155 147-158	1238	175 172-178	2/2
12.00	1:39:51	3:56	7:51	155 150-158	1217	175 172-178	3/3
12.50	1:43:53	4:02	8:04	156 153-163	1259	175 172-180	2/3
13.00	1:47:58	4:05	8:11	155 152-161	1268	174 172-178	2/3
13.04	1:48:17	19	8:03	158 158-160	1273	175 172-176	0/0

Heart

150/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 38m, Flat prediction 1:48:01

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.6%	9:04
11 3.7%	8:09
See your biggest climbs

Cadence

172 (180 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	172	13	1:48:10	8:18
Walk	0.1	120	0	6	11:18
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	43.63%	More
800m	3:52	7:46	48.45%	More
1km	4:51	7:48	50.38%	More
Mile	7:53	7:53	52.79%	More
5k	24:53	8:00	56.91%	More
5 miles	40:47	8:09	56.46%	More
10k	51:15	8:15	56.08%	More
10 miles	1:22:47	8:17	57.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:07	7:07	58.49
5km	23:40	7:37	59.82
5M	39:12	7:50	58.74
10km	49:21	7:57	58.24
10M	1:21:44	8:10	58.08
Half	1:48:49	8:18	57.26
20M	2:50:24	8:31	57.94
Mara	3:46:52	8:40	58.03

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