Wed 4th Jul 2018 at 11:00am by FergusG

Run > Medium Long Run

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Time
1:37:24
Miles
10.97
Min/mi
8:53
Pacing
94%
WAVA
54.14
Stride(cm)
108
Cals
1011
Cadence
167
BPM
153
%MHR
76.6
B/mi
1361
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

PD55-70/18: W01D3 Medium-Long Run

Split Summary
===
1) 1km - 5:06(5:06/km) 139/151bpm 52cal 11.76/12.7kmph
2) 1km - 5:00(5:00/km) 153/157bpm 59cal 12/12.23kmph
3) 1km - 5:20(5:20/km) 154/160bpm 62cal 11.26/12.26kmph
4) 1km - 5:26(5:26/km) 152/155bpm 61cal 11.05/11.62kmph
5) 1km - 5:25(5:25/km) 153/159bpm 60cal 11.08/11.66kmph
6) 1km - 5:32(5:32/km) 155/158bpm 62cal 10.84/11.42kmph
7) 1km - 5:38(5:38/km) 156/161bpm 64cal 10.64/11.72kmph
8) 1km - 5:35(5:35/km) 154/158bpm 59cal 10.74/11.15kmph
9) 1km - 5:39(5:39/km) 154/156bpm 59cal 10.63/10.95kmph
10) 1km - 5:36(5:36/km) 154/159bpm 58cal 10.71/10.98kmph
11) 1km - 5:44(5:44/km) 153/161bpm 56cal 10.46/10.58kmph
12) 1km - 5:36(5:36/km) 152/157bpm 52cal 10.72/11.79kmph
13) 1km - 5:30(5:30/km) 153/157bpm 53cal 10.9/11.49kmph
14) 1km - 5:40(5:40/km) 152/158bpm 51cal 10.58/10.65kmph
15) 1km - 5:45(5:45/km) 153/157bpm 52cal 10.42/10.81kmph
16) 1km - 5:40(5:40/km) 156/162bpm 55cal 10.6/11.19kmph
17) 1km - 5:31(5:31/km) 158/162bpm 58cal 10.86/11.08kmph
18) 0.65km - 3:40(5:42/km) 159/161bpm 38cal 10.54/11.12kmph

5:06 5:00 5:20 5:26 5:25 5:32 5:38 5:35 5:39 5:36 5:44 5:36 5:30 5:40 5:45 5:40 5:31 3:40

Pace

49%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:08	4:08	8:16	137 90-151	1132	170 120-176	2/3
1.00	8:09	4:01	8:02	151 147-155	1212	170 168-174	2/6
1.50	12:16	4:07	8:14	156 149-160	1285	169 162-174	6/4
2.00	16:36	4:20	8:40	152 147-158	1317	165 162-168	2/5
2.50	20:59	4:23	8:46	152 149-155	1333	166 162-168	5/3
3.00	25:23	4:24	8:49	152 148-157	1339	167 164-176	2/4
3.50	29:46	4:22	8:45	155 151-159	1356	166 162-168	9/3
4.00	34:21	4:35	9:10	156 153-161	1430	166 162-176	8/10
4.50	38:50	4:29	8:59	155 149-160	1392	167 164-172	5/2
5.00	43:17	4:27	8:53	154 149-158	1368	167 164-172	5/8
5.50	47:50	4:34	9:07	154 150-155	1405	167 156-170	2/8
6.00	52:19	4:28	8:57	154 151-157	1378	167 164-172	10/3
6.50	56:54	4:35	9:11	154 152-161	1413	166 164-170	9/5
7.00	1:01:32	4:38	9:16	152 146-155	1408	167 164-170	1/6
7.50	1:05:56	4:24	8:48	152 147-157	1337	168 164-174	12/8
8.00	1:10:25	4:29	8:58	153 150-157	1372	168 164-174	3/13
8.50	1:14:59	4:34	9:08	153 145-158	1397	167 164-172	4/2
9.00	1:19:35	4:36	9:12	152 148-155	1399	167 164-172	3/6
9.50	1:24:12	4:37	9:13	153 149-158	1411	167 164-170	6/3
10.00	1:28:42	4:31	9:02	156 150-162	1408	168 164-172	3/6
10.50	1:33:11	4:29	8:58	158 155-162	1417	168 164-172	6/3
10.96	1:37:24	4:13	9:05	159 156-162	1445	168 164-174	3/2

Heart

153/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 20m, Flat prediction 1:37:29

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.5%	8:53
10 3.6%	8:24
See your biggest climbs

Cadence

167 (176 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	167	11	1:37:18	8:53
Walk	0.1	120	0	4	14:21
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	41.89%	More
800m	3:57	7:58	47.72%	More
1km	4:58	7:59	49.61%	More
Mile	8:00	8:00	52.39%	More
5k	26:12	8:26	54.46%	More
5 miles	43:13	8:39	53.71%	More
10k	54:14	8:44	53.44%	More
10 miles	1:28:41	8:52	53.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:41	7:41	54.59
5km	25:34	8:14	55.81
5M	42:21	8:28	54.81
10km	53:19	8:35	54.35
10M	1:28:18	8:50	54.21
Half	1:57:33	8:58	53.45
20M	3:04:05	9:12	54.09
Mara	4:05:06	9:21	54.17

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