Sun 18th Mar 2018 at 12:00pm by K5 Gus

Run > Medium Long Run

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Time
1:23:14
Miles
10.00
Min/mi
8:19
Pacing
90%
WAVA
60.56
Stride(cm)
107
Cals
1094
Cadence
181
BPM
157
%MHR
83.6
B/mi
1308
Asc(m)
223
Hillscore
19
Surface
Road

Notes & Comments

Longest run since achilles problem. Felt good.
Bitterly cold, snow blowing through, a couple of inches lying up at GOH

Split Summary
===
1) 1m - 8:43(8:43/m) 138/152bpm 107cal 6.88/8.31mph
2) 1m - 8:35(8:35/m) 153/156bpm 119cal 6.99/7.33mph
3) 1m - 8:29(8:29/m) 162/167bpm 124cal 7.07/7.43mph
4) 1m - 8:39(8:39/m) 166/170bpm 130cal 6.94/7.64mph
5) 1m - 8:31(8:31/m) 170/173bpm 131cal 7.05/7.39mph
6) 1m - 8:33(8:33/m) 169/172bpm 130cal 7.01/7.24mph
7) 1m - 8:05(8:05/m) 154/165bpm 93cal 7.42/8.87mph
8) 1m - 7:44(7:44/m) 153/162bpm 87cal 7.75/9.31mph
9) 1m - 7:51(7:51/m) 153/157bpm 86cal 7.65/8.08mph
10) 0.97m - 8:03(8:20/m) 154/164bpm 87cal 7.21/8.1mph

8:43 8:35 8:29 8:39 8:31 8:33 8:05 7:44 7:51 8:03

Pin Map

Killin Junction, Glenoglehead, Acharn lower forest

0mi in 0

Pace

11%

59%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:13	4:13	8:25	128 92-143	1078	181 120-192	7/17
1.00	8:42	4:30	8:59	147 140-152	1322	180 176-188	26/1
1.50	13:02	4:20	8:40	152 140-155	1317	181 178-186	17/2
2.00	17:17	4:15	8:30	154 152-157	1308	183 180-186	13/2
2.50	21:33	4:16	8:32	161 156-163	1374	182 176-188	21/4
3.00	25:46	4:13	8:26	164 159-167	1383	183 176-190	17/2
3.50	30:08	4:22	8:43	164 157-166	1430	181 176-186	21/1
4.00	34:25	4:17	8:34	167 163-170	1431	182 176-186	14/1
4.50	38:34	4:09	8:19	169 167-173	1405	183 178-188	13/2
5.00	42:56	4:22	8:44	170 163-173	1483	181 170-188	11/3
5.50	47:15	4:19	8:38	170 168-172	1468	180 178-186	12/3
6.00	51:29	4:14	8:29	168 164-171	1424	180 176-184	9/3
6.50	56:12	4:43 +19	9:25	159 150-165	1497	178 120-190	9/4
7.00	59:53	3:41	7:23	147 141-155	1085	184 176-192	0/47
7.50	1:03:49	3:55	7:51	156 147-162	1224	181 176-188	4/24
8.00	1:07:38	3:49	7:39	150 143-156	1147	181 176-190	0/30
8.50	1:11:35	3:57	7:55	152 145-156	1203	180 178-190	2/18
9.00	1:15:29	3:53	7:47	154 151-157	1198	180 178-184	2/19
9.50	1:19:24	3:56	7:51	152 144-155	1194	181 178-188	1/25
9.97	1:23:31	4:07	8:49	155 149-164	1366	179 172-186	16/7

Heart

157/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 223m, Range 172m, Flat prediction 1:16:34

Elevation Graph

Biggest Climbs (m)	Min/mi
172 1.8%	8:40
15 3.9%	9:47
See your biggest climbs

Cadence

181 (192 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	181	10	1:23:06	8:21
Walk	0.5	120	0	25	51:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	48.27%	More
800m	3:35	7:12	55.57%	More
1km	4:29	7:12	57.83%	More
Mile	7:36	7:36	57.89%	More
5k	24:01	7:44	62.33%	More
5 miles	40:36	8:07	60.09%	More
10k	50:53	8:11	59.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:21	6:21	69.23
5km	22:32	7:15	66.42
5M	38:22	7:40	63.59
10km	48:54	7:52	62.33
10M	1:23:14	8:19	60.57
Half	1:52:33	8:35	58.83
20M	3:00:36	9:02	58.09
Mara	4:04:13	9:19	57.28

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