Sat 23rd Jun 2018 at 8:00am by puzzler

Run > Strides

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Time
1:19:40
Miles
9.07
Min/mi
8:47
Pacing
87.8%
WAVA
55.63
Stride(cm)
108
Cals
1012
Cadence
170
BPM
145
%MHR
78.3
B/mi
1272
Asc(m)
42
Surface
Road

Notes & Comments

Usual Thames barrier dome route. Included 9x100 strides. Was supposed to be 10 but I lost count! Very warm and sunny.

Split Summary
===
1) 1m - 9:39(9:39/m) 131/140bpm 118cal 6.22/7.58mph
2) 1m - 8:32(8:32/m) 139/143bpm 116cal 7.03/7.26mph
3) 1m - 8:35(8:35/m) 142/145bpm 115cal 7/7.51mph
4) 0.37m - 3:13(8:39/m) 142/145bpm 41cal 6.94/7.18mph
5) 0.06m - 19(5:24/m) 148/154bpm 4cal 11.1/12.63mph
6) 0.07m - 39(9:27/m) 156/158bpm 9cal 6.35/11.88mph
7) 0.06m - 20(5:17/m) 155/160bpm 5cal 11.35/11.5mph
8) 0.07m - 41(9:53/m) 160/162bpm 10cal 6.07/11.27mph
9) 0.06m - 21(5:28/m) 156/160bpm 4cal 10.97/11.77mph
10) 0.07m - 39(9:51/m) 160/163bpm 9cal 6.09/11.02mph
11) 0.07m - 21(5:13/m) 158/161bpm 5cal 11.5/11.92mph
12) 0.06m - 38(9:45/m) 162/164bpm 9cal 6.15/11.9mph
13) 0.06m - 21(5:33/m) 160/163bpm 5cal 10.8/12.19mph
14) 0.07m - 41(9:34/m) 162/165bpm 10cal 6.27/11.12mph
15) 0.06m - 20(5:20/m) 158/162bpm 5cal 11.25/12.06mph
16) 0.07m - 40(10:13/m) 163/165bpm 10cal 5.87/11.77mph
17) 0.07m - 20(4:51/m) 160/164bpm 5cal 12.37/12.31mph
18) 0.07m - 43(10:43/m) 164/167bpm 11cal 5.6/12.11mph
19) 0.06m - 20(5:09/m) 160/163bpm 5cal 11.64/13.02mph
20) 0.06m - 41(10:37/m) 164/167bpm 10cal 5.65/12.48mph
21) 0.06m - 20(5:19/m) 160/163bpm 5cal 11.27/11.67mph
22) 1m - 8:31(8:31/m) 154/167bpm 122cal 7.04/11.88mph
23) 1m - 8:59(8:59/m) 147/150bpm 115cal 6.68/7.12mph
24) 1m - 9:01(9:01/m) 145/149bpm 107cal 6.65/6.87mph
25) 1m - 8:55(8:55/m) 145/150bpm 103cal 6.72/7.1mph
26) 0.59m - 5:50(9:54/m) 142/148bpm 54cal 6.06/6.62mph

9:39 8:32 8:35 3:13 19 39 20 41 21 39 21 38 21 41 20 40 20 43 20 41 20 8:31 8:59 9:01 8:55 5:50

Pace

12%

20%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:41	2:41 +11	10:43	123 84-133	1319	171 120-178	2/5
0.50	5:15	2:34	10:18	136 132-140	1401	170 162-174	3/2
0.75	7:41	2:26 +7	9:43	131 125-138	1274	170 158-176	3/1
1.00	9:56	2:15	9:01	137 132-139	1236	172 170-174	3/3
1.25	12:04	2:07	8:28	136 132-140	1152	171 166-174	3/7
1.50	14:12	2:09	8:36	140 137-142	1203	172 168-174	4/3
1.75	16:19	2:07	8:28	141 138-143	1194	173 168-176	3/5
2.00	18:29	2:09	8:37	140 136-143	1206	172 164-176	3/3
2.25	20:37	2:08	8:33	143 138-145	1223	173 172-178	2/1
2.50	22:44	2:07	8:28	143 141-144	1210	173 170-176	3/1
2.75	24:53	2:10	8:39	142 141-144	1227	172 170-174	3/6
3.00	27:03	2:10	8:39	142 139-145	1228	171 166-176	7/4
3.25	29:15	2:12	8:47	142 139-145	1247	172 170-174	4/3
3.50	31:14	1:59	7:55	148 142-158	1171	172 150-192	2/2
3.75	33:08	1:55	7:39	159 153-163	1216	173 156-194	3/2
4.00	35:02	1:53	7:33	161 155-165	1215	173 160-190	2/2
4.25	36:51	1:50	7:19	161 156-167	1178	173 150-192	2/2
4.50	38:47	1:56	7:45	163 159-167	1263	172 156-194	2/2
4.75	41:00	2:12	8:48	157 151-167	1382	169 160-178	1/3
5.00	43:01	2:02	8:07	153 152-155	1242	172 170-176	7/5
5.25	45:09	2:08	8:31	153 151-154	1304	172 168-174	5/6
5.50	47:21	2:12	8:47	149 146-153	1308	170 166-176	3/6
5.75	49:31	2:11	8:43	148 146-150	1289	170 166-174	4/4
6.00	51:53	2:22	9:28	146 141-150	1382	167 156-170	2/2
6.25	54:08	2:15	8:59	147 140-150	1322	169 162-174	3/3
6.50	56:18	2:10	8:40	147 144-149	1275	169 166-174	5/4
6.75	58:32	2:14	8:54	146 144-149	1301	168 164-174	6/5
7.00	1:00:46	2:15	8:58	145 142-148	1301	169 166-170	6/5
7.25	1:03:02	2:15	9:02	143 142-145	1291	168 164-172	5/8
7.50	1:05:18	2:16	9:05	145 143-146	1318	168 164-170	5/2
7.75	1:07:32	2:14	8:54	145 143-147	1291	168 164-172	2/2
8.00	1:09:44	2:12	8:49	146 145-147	1288	169 166-172	5/4
8.25	1:11:59	2:14	8:58	147 144-150	1318	167 160-172	6/3
8.50	1:14:19	2:21	9:24	142 140-145	1334	166 160-172	0/5
8.75	1:16:59	2:39	10:37	141 133-148	1497	163 152-168	2/3
9.00	1:19:16	2:17	9:07	141 136-144	1286	167 160-170	3/2
9.07	1:19:58	42	9:48	146 144-147	1431	163 160-166	2/0

Heart

145/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 1:19:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (194 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	169	9.1	1:19:37	8:49
Walk	0.1	120	0	3	14:53
Pause	0.4	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	46.63%	More
800m	3:40	7:22	52.97%	More
1km	4:36	7:24	55.00%	More
Mile	7:29	7:29	57.32%	More
5k	25:24	8:10	57.52%	More
5 miles	41:47	8:21	56.93%	More
10k	52:43	8:29	56.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	54.11
5km	25:59	8:22	56.22
5M	42:44	8:33	55.67
10km	53:38	8:38	55.39
10M	1:28:14	8:49	55.66
Half	1:57:01	8:56	55.10
20M	3:02:10	9:07	56.09
Mara	4:01:36	9:13	56.39

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