Sat 23rd Jun 2018 at 3:00pm by Serendippily

Run > Long Run

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Time
32:03
Miles
2.59
Min/mi
12:22
Pacing
83%
WAVA
41.55
Stride(cm)
84
Cals
286
Cadence
156
BPM
143
%MHR
84.4
B/mi
1776
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 0m - 2(47:32/m) 123/123bpm 1.26/2.9mph
2) 0.25m - 3:00(12:09/m) 137/142bpm 26cal 4.94/5.66mph
3) 0.03m - 30(18:25/m) 138/139bpm 4cal 3.26/4.99mph
4) 0.27m - 3:00(11:04/m) 140/148bpm 27cal 5.42/5.78mph
5) 0.03m - 30(19:26/m) 140/142bpm 4cal 3.09/5.45mph
6) 0.27m - 3:00(10:56/m) 141/145bpm 27cal 5.49/6.14mph
7) 0.02m - 30(20:03/m) 140/142bpm 4cal 2.99/5.53mph
8) 0.26m - 3:00(11:29/m) 141/148bpm 27cal 5.23/5.76mph
9) 0.02m - 30(24:20/m) 142/145bpm 4cal 2.47/5.34mph
10) 0.27m - 3:00(11:07/m) 139/149bpm 26cal 5.4/5.87mph

11) 0.02m - 30(22:08/m) 140/142bpm 4cal 2.71/5.24mph
12) 0.26m - 3:00(11:45/m) 140/146bpm 26cal 5.11/5.51mph
13) 0.02m - 30(20:06/m) 140/143bpm 4cal 2.99/4.99mph
14) 0.25m - 3:00(12:04/m) 145/151bpm 27cal 4.97/5.38mph
15) 0.02m - 30(21:22/m) 144/149bpm 4cal 2.81/5.09mph
16) 0.25m - 3:00(11:56/m) 147/153bpm 27cal 5.03/5.45mph
17) 0.02m - 30(22:32/m) 150/151bpm 4cal 2.66/5.3mph
18) 0.32m - 4:01(12:25/m) 159/183bpm 41cal 4.83/5.13mph

Still struggling got onto 3 min run 30 sec walk programme

2 3:00 30 3:00 30 3:00 30 3:00 30 3:00 30 3:00 30 3:00 30 3:00 30 4:01

Pace

10%

19%

54%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:29	1:29	11:50	135 122-142	1597	161 156-164	1/3
0.25	3:06	1:37	12:58	140 136-142	1816	153 122-164	0/2
0.38	4:40	1:34	12:30	139 131-148	1737	153 118-162	2/1
0.50	6:03	1:23	11:03	141 140-142	1558	160 158-162	2/1
0.63	7:34	1:31	12:07	139 133-143	1685	154 118-162	0/1
0.75	9:01	1:28	11:42	142 140-144	1661	161 160-164	1/3
0.88	10:36	1:35	12:39	140 133-142	1771	148 84-160	0/3
1.00	12:00	1:24	11:14	140 127-148	1572	160 158-164	2/0
1.13	13:26	1:26	11:27	144 140-146	1648	160 158-164	1/0
1.25	15:03	1:37	12:56	141 132-149	1824	154 118-162	1/0
1.38	16:30	1:27	11:35	138 130-145	1598	160 158-162	0/1
1.50	18:08	1:38	13:06	138 130-142	1808	145 104-162	3/0
1.63	19:36	1:28	11:42	140 136-142	1638	158 156-160	1/0
1.75	21:19	1:43	13:47	140 132-146	1929	148 118-162	1/0
1.88	23:26	2:07 +38	16:56	145 138-151	2454	158 154-162	2/1
2.00	25:12	1:46	14:07	145 133-149	2046	148 118-162	1/4
2.13	26:44	1:32	12:13	143 130-152	1746	160 158-164	0/2
2.25	28:15	1:31	12:07	150 149-152	1818	159 156-160	2/1
2.38	29:56	1:41	13:28	158 140-183	2128	156 118-160	5/0
2.50	31:29	1:33	12:24	164 159-174	2034	158 156-160	5/0
2.59	32:36	1:07	12:31	160 159-162	2004	158 156-160	3/0

Heart

143/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 18m, Flat prediction 31:52

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.3%	12:44
See your biggest climbs

Cadence

156 (164 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.0	159	2.4	28:23	11:45
Walk	13.0	115	0.2	4:13	24:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:42	10:52	35.16%	More
800m	5:40	11:24	36.72%	More
1km	7:14	11:38	37.49%	More
Mile	11:48	11:48	39.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:41	11:41	39.53
5km	38:52	12:31	41.52
5M	1:04:22	12:52	40.90
10km	1:21:02	13:02	40.67
10M	2:14:12	13:25	40.42
Half	2:58:40	13:38	39.64
20M	4:39:47	13:59	39.79
Mara	6:12:30	14:13	39.55

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