Sun 4th Mar 2018 at 8:00am by PCleasby

Run > Long Run

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Time
2:33:51
Miles
20.20
Min/mi
7:37
Pacing
7%
WAVA
64.86
Stride(cm)
119
Cals
1734
Cadence
178
BPM
145
%MHR
75.4
B/mi
1103
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:24(8:24/m) 123/137bpm 85cal 7.14/7.6mph
2) 1m - 7:59(7:59/m) 129/141bpm 88cal 7.51/7.95mph
3) 1m - 7:40(7:40/m) 138/149bpm 94cal 7.82/8.14mph
4) 1m - 7:39(7:39/m) 135/142bpm 87cal 7.84/8.1mph
5) 1m - 7:32(7:32/m) 138/142bpm 88cal 7.96/8.12mph
6) 1m - 7:34(7:34/m) 142/146bpm 89cal 7.92/8.08mph
7) 1m - 7:37(7:37/m) 144/147bpm 89cal 7.88/8.22mph
8) 1m - 7:53(7:53/m) 143/152bpm 84cal 7.61/8.29mph
9) 1m - 7:39(7:39/m) 144/149bpm 86cal 7.85/8.47mph
10) 1m - 7:23(7:23/m) 151/154bpm 92cal 8.12/8.29mph
11) 1m - 7:18(7:18/m) 151/155bpm 90cal 8.22/8.39mph
12) 1m - 7:18(7:18/m) 153/158bpm 92cal 8.21/8.62mph
13) 1m - 7:35(7:35/m) 151/157bpm 88cal 7.92/8.2mph
14) 1m - 7:35(7:35/m) 152/156bpm 88cal 7.91/8.18mph
15) 1m - 7:55(7:55/m) 150/155bpm 78cal 7.59/7.76mph
16) 1m - 7:25(7:25/m) 149/156bpm 66cal 8.09/8.29mph
17) 1m - 7:26(7:26/m) 150/154bpm 69cal 8.07/8.29mph
18) 1m - 7:29(7:29/m) 153/156bpm 74cal 8.03/8.2mph
19) 1m - 7:24(7:24/m) 157/170bpm 92cal 8.11/8.31mph
20) 1m - 7:33(7:33/m) 158/166bpm 96cal 7.94/8.25mph
21) 0.2m - 1:32(7:29/m) 159/168bpm 19cal 8.01/8.18mph

8:24 7:59 7:40 7:39 7:32 7:34 7:37 7:53 7:39 7:23 7:18 7:18 7:35 7:35 7:55 7:25 7:26 7:29 7:24 7:33 1:32

Pace

25%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:23	8:23	8:23	121 73-137	1015	172 162-190	2/10
2.00	25:21	16:58 +8:59	16:58	126 75-140	2138	176 152-190	7/2
3.00	33:02	7:40	7:40	137 112-149	1051	177 172-182	10/12
4.00	40:40	7:38	7:38	135 128-141	1031	176 164-190	3/11
5.00	48:14	7:34	7:34	138 122-142	1045	177 174-204	4/9
6.00	55:47	7:33	7:33	141 126-146	1064	177 174-184	12/9
7.00	1:03:25	7:38	7:38	144 136-147	1100	177 168-182	13/13
8.00	1:11:19	7:53	7:53	141 116-152	1112	175 168-184	9/7
9.00	1:19:11	7:53 +13	7:53	144 141-148	1134	178 170-182	5/8
10.00	1:26:35	7:23	7:23	151 142-154	1116	179 176-184	5/2
11.00	1:33:51	7:17	7:17	151 144-154	1100	180 178-184	7/2
12.00	1:41:11	7:20	7:20	153 142-157	1121	180 176-184	10/2
13.00	1:48:46	7:35	7:35	151 141-157	1144	180 176-184	4/7
14.00	1:56:21	7:35	7:35	152 136-155	1153	179 170-184	7/6
15.00	2:04:15	7:54	7:54	150 136-154	1186	178 172-186	3/8
16.00	2:11:41	7:25	7:25	149 140-155	1106	178 174-180	3/9
17.00	2:19:07	7:26	7:26	150 136-154	1116	177 174-180	8/11
18.00	2:26:35	7:29	7:29	152 138-156	1136	178 174-182	15/11
19.00	2:33:59	7:24	7:24	157 149-170	1162	180 176-184	5/2
20.00	2:41:33	7:33	7:33	158 151-166	1194	179 174-184	9/2
20.19	2:42:58	1:25	7:27	158 152-166	1177	178 176-180	0/1

Heart

145/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 31m, Flat prediction 2:33:47

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.4%	7:45
See your biggest climbs

Cadence

178 (204 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	177	20.2	2:33:59	7:38
Walk	5.5	118	0	8:59	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:58	46.35%	More
800m	3:30	7:02	53.55%	More
1km	4:23	7:04	55.62%	More
Mile	7:10	7:10	58.12%	More
5k	22:48	7:20	62.11%	More
5 miles	37:05	7:25	62.10%	More
10k	46:38	7:30	61.63%	More
10 miles	1:14:45	7:29	63.50%	More
Half	1:38:50	7:33	63.52%	More
20 miles	2:41:20	8:04	61.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	66.96
5km	20:52	6:43	67.85
5M	34:40	6:56	66.42
10km	43:43	7:02	65.74
10M	1:12:39	7:16	65.34
Half	1:36:55	7:24	64.29
20M	2:32:13	7:37	64.86
Mara	3:23:04	7:45	64.83

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