Wed 6th Jun 2018 at 9:00am by Fitz

Run > Long Run

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Time
1:11:24
Miles
7.19
Min/mi
9:56
Pacing
90%
WAVA
48.98
Stride(cm)
98
Cals
737
Cadence
165
BPM
144
%MHR
84.6
B/mi
1428
Asc(m)
187
Hillscore
12
Surface
Road

Notes & Comments

Joker project long run, target pace 10:04

Split Summary
===
1) 1m - 9:39(9:39/m) 151/167bpm 116cal 6.22/6.8mph
2) 1m - 9:43(9:43/m) 142/160bpm 102cal 6.17/8.22mph
3) 1m - 10:16(10:16/m) 141/147bpm 105cal 5.84/6.76mph
4) 1m - 10:06(10:06/m) 146/155bpm 109cal 5.94/6.59mph
5) 1m - 9:41(9:41/m) 142/149bpm 90cal 6.2/6.78mph
6) 1m - 10:06(10:05/m) 143/154bpm 96cal 5.95/7.91mph
7) 1m - 10:07(10:07/m) 145/152bpm 99cal 5.93/6.55mph
8) 0.19m - 1:47(9:18/m) 152/156bpm 20cal 6.45/6.47mph

9:39 9:43 10:16 10:06 9:41 10:06 10:07 1:47

Pace

63%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:18	120 74-153	1115	161 132-166	2/5
0.50	4:44	2:25	9:38	159 153-161	1532	163 156-166	9/1
0.75	7:18	2:34	10:18	161 156-167	1658	165 162-170	19/0
1.00	9:38	2:20	9:20	157 151-164	1464	163 160-168	6/6
1.25	12:11	2:33	10:11	154 150-159	1567	163 142-166	9/1
1.50	14:27	2:16	9:02	145 143-147	1310	166 164-168	5/4
1.75	16:53	2:26 +6	9:44	133 127-144	1295	164 146-168	0/20
2.00	19:28	2:35	10:20	136 130-139	1405	163 158-166	4/11
2.25	22:26	2:58	11:53	142 139-146	1687	165 160-168	15/2
2.50	24:56	2:30	10:01	143 138-147	1433	166 164-168	6/5
2.75	27:19	2:23	9:30	143 141-145	1360	167 164-170	4/6
3.00	29:44	2:25	9:40	137 132-145	1324	165 160-168	4/14
3.25	32:05	2:22	9:26	142 135-148	1341	167 164-168	2/9
3.50	34:51	2:45	11:02	140 137-150	1545	165 162-168	13/7
3.75	37:29	2:38	10:33	153 150-155	1614	168 166-170	16/1
4.00	39:49	2:21	9:22	148 139-154	1387	167 164-170	2/8
4.25	42:08	2:18	9:13	137 135-139	1262	168 166-170	0/16
4.50	44:36	2:28	9:54	142 138-146	1405	167 162-170	3/6
4.75	47:00	2:24	9:36	144 143-146	1381	168 166-170	3/4
5.00	49:39	2:39 +9	10:38	143 137-149	1519	164 96-172	5/3
5.25	52:00	2:21	9:22	148 144-153	1387	166 162-170	2/3
5.50	54:33	2:34 +5	10:14	140 136-145	1433	165 160-168	1/10
5.75	57:13	2:39	10:37	141 140-143	1497	163 160-168	4/4
6.00	59:50	2:37	10:29	143 141-144	1498	165 162-168	14/6
6.25	1:02:27	2:38	10:30	143 140-145	1502	163 154-166	5/10
6.50	1:04:58	2:30	10:01	145 140-146	1452	165 162-166	8/8
6.75	1:07:27	2:29	9:56	145 143-146	1440	166 162-168	6/6
7.00	1:09:56	2:30	9:59	149 145-152	1489	167 162-170	8/1
7.19	1:11:44	1:48	9:19	152 146-156	1417	166 158-170	3/6

Heart

144/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 187m, Range 47m, Flat prediction 1:09:36

Elevation Graph

Biggest Climbs (m)	Min/mi
32 4.3%	10:55
28 3.6%	9:57
24 3.4%	11:35
13 2.3%	9:55
11 2.1%	9:53
10 4.7%	10:34
See your biggest climbs

Cadence

165 (172 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	165	7.2	1:11:11	9:57
Walk	0.7	132	0	30	12:21
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	37.22%	More
800m	4:35	9:12	42.71%	More
1km	5:48	9:20	43.88%	More
Mile	9:30	9:30	45.52%	More
5k	30:26	9:48	48.39%	More
5 miles	49:35	9:55	48.38%	More
10k	1:02:04	9:59	48.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:29	8:29	51.00
5km	28:51	9:17	51.04
5M	48:14	9:39	49.73
10km	1:00:59	9:49	49.13
10M	1:41:58	10:12	48.58
Half	2:16:29	10:25	47.66
20M	3:35:33	10:47	47.82
Mara	4:48:32	11:01	47.63

Three Things You Saw Today

1 A dead magpie; definitely one for sorrow.

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