Sun 18th Mar 2018 at 8:00am by FergusG

Run > Medium Long Run

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Time
1:54:12
Miles
13.12
Min/mi
8:42
Pacing
80%
WAVA
55.52
Stride(cm)
108
Cals
1011
Cadence
171
BPM
146
%MHR
73.2
B/mi
1273
Asc(m)
42
Hillscore
14
Surface
Road

Notes & Comments

PD55-70/18: W13D7 Slow Snowy Solo Half

Split Summary
===
1) 0km - 2(45:53/km) 88/88bpm 1.31/0.17kmph
2) 6.44km - 32:47(5:06/km) 148/160bpm 370cal 11.78/13.37kmph
3) 14.67km - 1:21:22(5:33/km) 146/164bpm 641cal 10.82/13.64kmph
4) 0km - 1(4:48/km) 150/150bpm 12.5/11.32kmph

2 32:47 1:21:22 1

Pace

12%

15%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:59	3:59	7:57	134 85-145	1066	174 124-180	2/3
1.00	7:56	3:57	7:54	144 140-147	1138	175 174-178	3/6
1.50	12:01	4:05	8:11	146 138-155	1195	174 170-176	4/4
2.00	16:13	4:11	8:22	149 141-154	1248	174 168-176	3/5
2.50	20:35	4:23	8:45	152 145-156	1330	170 120-178	4/2
3.00	24:40	4:05	8:10	150 138-156	1225	173 170-178	2/4
3.50	28:41	4:01	8:02	154 150-158	1237	172 170-174	8/3
4.00	32:48	4:07	8:14	153 148-160	1259	172 168-176	9/9
4.50	36:31	3:43	7:26	157 148-161	1167	178 172-182	5/2
5.00	40:39	4:08	8:16	150 141-162	1239	172 120-178	6/8
5.50	46:05	5:26	10:52	143 115-159	1555	168 106-178	6/6
6.00	50:46	4:41	9:22	154 145-164	1442	168 160-178	29/2
6.50	55:44	4:58	9:56	154 141-161	1530	168 138-246	23/0
7.00	1:00:35	4:51	9:41	154 144-161	1492	166 160-172	36/2
7.50	1:05:34	5:00	9:59	148 139-156	1478	165 158-170	24/11
8.00	1:10:19	4:45	9:29	147 140-156	1395	167 160-172	14/4
8.50	1:14:31	4:12	8:25	134 127-139	1127	172 168-174	0/35
9.00	1:18:45	4:14	8:28	132 123-137	1119	172 168-178	0/38
9.50	1:23:16	4:31	9:01	143 134-152	1290	171 168-174	11/2
10.00	1:27:45	4:29	8:59	143 131-152	1284	169 162-174	8/9
10.50	1:32:05	4:19	8:39	139 135-144	1202	171 164-174	0/8
11.00	1:36:25	4:21	8:41	139 134-146	1207	171 166-174	2/24
11.50	1:40:35	4:10	8:19	141 137-144	1174	175 170-186	3/18
12.00	1:44:39	4:04	8:08	146 140-150	1188	172 170-176	1/12
12.50	1:48:56	4:17	8:34	147 143-151	1259	172 168-176	3/2
13.00	1:53:10	4:14	8:28	149 144-159	1263	172 170-176	3/3
13.12	1:54:11	1:01	8:32	150 145-152	1279	173 170-176	1/0

Heart

146/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 130m, Flat prediction 1:51:30

Elevation Graph

Biggest Climbs (m)	Min/mi
111 3.4%	9:49
15 2.3%	8:05
10 1.9%	9:08
See your biggest climbs

Cadence

171 (246 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	171	13.1	1:52:26	8:36
Walk	0.7	121	0	48	20:40
Still	0.8	-	-	57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	44.80%	More
800m	3:40	7:22	51.57%	More
1km	4:42	7:33	52.48%	More
Mile	7:47	7:47	53.90%	More
5k	25:14	8:07	56.55%	More
5 miles	40:33	8:07	57.24%	More
10k	52:46	8:30	54.91%	More
10 miles	1:27:42	8:46	54.58%	More
Half	1:53:58	8:42	55.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	56.17
5km	24:48	7:59	57.53
5M	41:04	8:13	56.52
10km	51:43	8:19	56.03
10M	1:25:38	8:34	55.90
Half	1:54:01	8:42	55.11
20M	2:58:33	8:56	55.76
Mara	3:57:43	9:04	55.85

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