Tue 26th Jun 2018 at 8:00pm by puzzler

Run > Medium Long Run

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Time
1:40:07
Miles
11.01
Min/mi
9:06
Pacing
90%
WAVA
54.26
Stride(cm)
107
Cals
1037
Cadence
165
BPM
136
%MHR
73.4
B/mi
1234
Asc(m)
42
Surface
Road

Notes & Comments

Warm but gradually cooling down and lovely to run by the Thames.

Split Summary
===
1) 1m - 9:46(9:46/m) 133/145bpm 124cal 6.14/8.06mph
2) 1m - 8:58(8:58/m) 136/142bpm 114cal 6.69/7.2mph
3) 1m - 9:15(9:15/m) 135/143bpm 107cal 6.49/6.95mph
4) 1m - 9:13(9:13/m) 136/140bpm 102cal 6.51/7.28mph
5) 1m - 9:03(9:03/m) 137/145bpm 97cal 6.63/6.85mph
6) 1m - 8:55(8:55/m) 136/139bpm 88cal 6.73/7.81mph
7) 1m - 8:45(8:45/m) 136/142bpm 87cal 6.86/7.14mph
8) 1m - 9:02(9:02/m) 136/139bpm 84cal 6.65/7.08mph
9) 1m - 9:15(9:15/m) 134/142bpm 76cal 6.49/6.97mph
10) 1m - 8:56(8:56/m) 136/140bpm 78cal 6.72/7.14mph
11) 1m - 8:56(8:56/m) 138/142bpm 80cal 6.72/7.89mph
12) 0.01m - 5(8:00/m) 140/141bpm 7.5/6.8mph

9:46 8:58 9:15 9:13 9:03 8:55 8:45 9:02 9:15 8:56 8:56 5

Pace

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:00	5:00	10:01	130 82-144	1302	168 156-180	3/5
1.00	9:46	4:45	9:30	136 127-145	1293	167 154-172	6/3
1.50	14:07	4:21	8:42	138 134-142	1200	167 164-172	9/11
2.00	18:44	4:38	9:15	134 129-138	1240	164 160-168	4/5
2.50	23:22	4:38	9:16	135 129-143	1251	163 156-168	6/7
3.00	27:59	4:37	9:14	136 133-140	1255	164 154-168	7/8
3.50	32:36	4:37	9:14	136 133-139	1255	164 154-170	16/15
4.00	37:12	4:36	9:13	136 131-140	1253	164 160-168	12/9
4.50	41:42	4:30	8:59	138 135-145	1240	166 164-172	6/3
5.00	46:16	4:34	9:07	135 131-140	1231	165 160-170	4/4
5.50	50:39	4:24	8:48	137 135-139	1205	165 160-170	5/10
6.00	55:38	4:59 +28	9:58	134 124-138	1335	166 158-172	10/4
6.50	1:00:03	4:25	8:50	135 133-137	1192	167 160-172	6/5
7.00	1:04:23	4:20	8:40	137 134-142	1188	167 164-170	2/3
7.50	1:08:49	4:25	8:51	137 133-139	1212	166 160-172	4/6
8.00	1:13:25	4:36	9:12	136 131-139	1252	163 152-168	11/12
8.50	1:18:05	4:40	9:21	133 129-137	1243	162 150-168	9/7
9.00	1:22:39	4:34	9:08	136 129-142	1243	165 156-174	8/7
9.50	1:27:10	4:31	9:01	136 130-140	1227	164 154-170	6/8
10.00	1:31:35	4:25	8:50	136 131-139	1201	167 162-172	6/2
10.50	1:35:55	4:20	8:40	137 132-141	1188	168 162-174	6/9
11.00	1:40:38	4:43 +8	9:27	138 132-142	1304	165 150-172	6/3
11.01	1:40:43	5	8:40	140 140-141	1213	162 162-162	0/0

Heart

136/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 1:40:07

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (180 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	165	11	1:39:52	9:08
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	15	-
Pause	0.6	-	-	36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	40.16%	More
800m	4:14	8:31	45.76%	More
1km	5:20	8:35	47.39%	More
Mile	8:41	8:41	49.46%	More
5k	27:55	8:59	52.33%	More
5 miles	44:38	8:56	53.30%	More
10k	56:04	9:01	52.99%	More
10 miles	1:30:33	9:03	54.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	52.67
5km	26:39	8:35	54.82
5M	43:51	8:46	54.25
10km	55:02	8:51	53.98
10M	1:30:32	9:03	54.24
Half	2:00:05	9:10	53.70
20M	3:06:55	9:21	54.66
Mara	4:07:55	9:28	54.96

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