Sat 31st Mar 2018 at 7:00am by Rossco Peeko

Run > Long Run

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Time
2:43:50
Miles
21.00
Min/mi
7:48
Pacing
90%
WAVA
62.46
Cals
2054
BPM
149
%MHR
78.3
B/mi
1160
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:33(8:33/m) 138/151bpm 119cal 7.02/10.3mph
2) 1m - 7:49(7:49/m) 141/151bpm 114cal 7.67/12.22mph
3) 1m - 7:36(7:36/m) 153/166bpm 104cal 7.89/11.75mph
4) 1m - 7:34(7:34/m) 149/157bpm 105cal 7.92/9.65mph
5) 1m - 7:49(7:49/m) 150/156bpm 118cal 7.68/9.04mph
6) 1m - 7:56(7:56/m) 151/167bpm 123cal 7.56/12.19mph
7) 1m - 7:36(7:36/m) 153/170bpm 114cal 7.89/9.89mph
8) 1m - 7:26(7:26/m) 158/169bpm 113cal 8.07/9.84mph
9) 1m - 7:26(7:26/m) 156/163bpm 114cal 8.08/10.31mph
10) 1m - 7:34(7:34/m) 153/158bpm 105cal 7.92/9.49mph
11) 1m - 7:40(7:40/m) 150/159bpm 107cal 7.82/8.95mph
12) 1m - 7:42(7:42/m) 148/157bpm 88cal 7.79/8.91mph
13) 1m - 7:36(7:36/m) 151/160bpm 93cal 7.9/12.12mph
14) 1m - 7:27(7:27/m) 152/156bpm 97cal 8.06/11.37mph
15) 1m - 7:31(7:31/m) 150/155bpm 94cal 7.98/9.4mph
16) 1m - 7:38(7:38/m) 149/154bpm 89cal 7.87/10.39mph
17) 1m - 7:52(7:52/m) 148/154bpm 77cal 7.63/11.24mph
18) 1m - 7:57(7:57/m) 145/153bpm 66cal 7.55/9.87mph
19) 1m - 8:20(8:20/m) 143/152bpm 63cal 7.2/9.7mph
20) 1m - 8:21(8:21/m) 145/152bpm 67cal 7.18/8.58mph
21) 1m - 8:27(8:28/m) 147/156bpm 84cal 7.08/8.24mph

8:33 7:49 7:36 7:34 7:49 7:56 7:36 7:26 7:26 7:34 7:40 7:42 7:36 7:27 7:31 7:38 7:52 7:57 8:20 8:21 8:27

Pace

30%

36%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	8:29	8:29	8:29	138 81-150	1171	15/7
2.00	16:18	7:49	7:49	141 133-151	1102	14/7
3.00	23:55	7:36	7:36	153 131-166	1164	6/27
4.00	31:29	7:34	7:34	149 143-157	1128	5/17
5.00	39:18	7:49	7:49	150 143-156	1173	15/12
6.00	47:15	7:57	7:57	152 144-167	1207	31/4
7.00	54:51	7:36	7:36	153 145-170	1163	8/11
8.00	1:02:17	7:26	7:26	158 147-169	1175	13/6
9.00	1:09:42	7:25	7:25	156 145-163	1158	10/9
10.00	1:17:17	7:34	7:34	153 145-158	1158	10/12
11.00	1:24:57	7:40	7:40	150 140-159	1150	9/9
12.00	1:33:20	8:24 +41	8:24	148 130-156	1242	10/9
13.00	1:40:56	7:36	7:36	150 144-160	1139	8/11
14.00	1:48:23	7:27	7:27	151 146-156	1125	9/11
15.00	1:55:54	7:31	7:31	150 143-156	1128	15/13
16.00	2:03:32	7:38	7:38	148 137-154	1129	7/10
17.00	2:11:24	7:52	7:52	148 137-154	1164	5/7
18.00	2:19:20	7:57	7:57	144 139-152	1144	7/24
19.00	2:27:41	8:21	8:21	143 135-150	1194	12/14
20.00	2:36:02	8:21	8:21	145 138-152	1210	6/7
21.00	2:44:29	8:27	8:28	147 141-156	1245	15/6

Heart

149/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 42m, Flat prediction 2:42:49

Elevation Graph

Biggest Climbs (m)	Min/mi
36 2.7%	7:51
20 1.5%	8:14
14 1.4%	8:43
12 1.4%	7:36
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:03	45.24%	More
800m	3:36	7:15	51.05%	More
1km	4:32	7:18	52.96%	More
Mile	7:19	7:19	56.08%	More
5k	23:11	7:28	60.15%	More
5 miles	37:40	7:32	60.17%	More
10k	47:00	7:34	60.16%	More
10 miles	1:16:12	7:37	61.28%	More
Half	1:40:17	7:39	61.58%	More
20 miles	2:35:42	7:47	62.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	63.08
5km	21:37	6:57	64.50
5M	35:47	7:09	63.33
10km	45:04	7:15	62.75
10M	1:14:37	7:28	62.58
Half	1:39:21	7:35	61.68
20M	2:35:35	7:47	62.41
Mara	3:27:08	7:54	62.50

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