Sun 8th Jul 2018 at 9:00am by PAJ89

Run > General

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Time
2:13:01
Miles
15.00
Min/mi
8:52
Pacing
80%
WAVA
50.35
Stride(cm)
99
Cals
1299
Cadence
182
BPM
143
%MHR
75.4
B/mi
1271
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:32(8:32/m) 131/139bpm 86cal 7.03/7.78mph
2) 1m - 7:55(7:55/m) 138/144bpm 86cal 7.57/7.99mph
3) 1m - 7:49(7:49/m) 143/147bpm 92cal 7.67/8.31mph
4) 1m - 8:24(8:24/m) 141/147bpm 91cal 7.14/8.14mph
5) 1m - 7:37(7:37/m) 144/149bpm 84cal 7.89/9.06mph
6) 1m - 8:09(8:09/m) 146/149bpm 92cal 7.36/7.68mph
7) 1m - 10:08(10:08/m) 145/149bpm 104cal 5.92/7.78mph
8) 1m - 8:45(8:45/m) 143/150bpm 85cal 6.86/8.39mph
9) 1m - 8:53(8:53/m) 147/150bpm 94cal 6.75/7.95mph
10) 1m - 8:57(8:57/m) 147/151bpm 91cal 6.7/8.06mph
11) 1m - 8:40(8:40/m) 146/150bpm 82cal 6.92/8.89mph
12) 1m - 9:05(9:05/m) 147/150bpm 89cal 6.61/8.41mph
13) 1m - 10:28(10:28/m) 146/154bpm 89cal 5.74/7.74mph
14) 1m - 9:38(9:38/m) 144/151bpm 69cal 6.22/7.95mph
15) 1m - 9:58(9:58/m) 142/151bpm 65cal 6.02/7.7mph
16) 0m - 2(9:00/m) 148/148bpm 6.67/5.87mph

8:32 7:55 7:49 8:24 7:37 8:09 10:08 8:45 8:53 8:57 8:40 9:05 10:28 9:38 9:58 2

Pace

29%

51%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:07	4:07	8:13	126 90-134	1036	190 90-204
1.00	8:32	4:25	8:50	134 125-138	1184	188 164-196
1.50	12:33	4:01	8:03	136 128-142	1094	194 186-202
2.00	16:27	3:54	7:48	141 138-144	1100	193 190-198
2.50	20:25	3:58	7:56	143 140-147	1135	192 186-196
3.00	24:16	3:51	7:42	143 136-146	1101	192 188-198
3.50	28:41	4:25	8:50	141 133-146	1246	188 180-196
4.00	32:41	3:59	7:59	143 136-146	1141	195 168-256
4.50	36:21	3:40	7:21	142 134-148	1043	191 178-198
5.00	40:17	3:56	7:52	146 142-149	1148	192 188-196
5.50	44:20	4:03	8:07	146 141-148	1185	192 190-194
6.00	48:26	4:06	8:11	146 143-149	1195	192 184-194
6.50	54:00	5:34	11:08	144 138-148	1603	162 118-200
7.00	58:34	4:34	9:09	145 140-149	1326	180 110-210
7.50	1:02:23	3:49	7:38	142 137-149	1084	200 184-222
8.00	1:07:19	4:55	9:51	145 138-149	1428	181 126-192
8.50	1:11:23	4:04	8:08	147 144-150	1196	193 186-198
9.00	1:16:12	4:49	9:38	146 143-150	1407	187 180-210
9.50	1:20:31	4:19	8:37	147 142-151	1267	196 180-252
10.00	1:25:09	4:39	9:17	146 142-149	1356	183 130-198
10.50	1:29:18	4:09	8:18	146 141-150	1213	193 162-206
11.00	1:33:50	4:31	9:02	145 135-149	1310	180 132-192
11.50	1:38:48	4:59	9:57	147 143-149	1463	183 128-194
12.00	1:42:54	4:06	8:13	147 144-150	1207	190 132-202
12.50	1:48:55	6:01	12:01	145 137-151	1743	146 128-190
13.00	1:53:22	4:27	8:54	148 133-154	1316	178 132-200
13.50	1:58:25	5:03	10:06	144 130-150	1455	181 130-218
14.00	2:03:00	4:35	9:10	144 135-151	1321	175 128-196
14.50	2:08:06	5:06	10:12	143 134-151	1458	161 122-194
15.00	2:12:59	4:53	9:45	142 133-149	1385	167 128-188
15.00	2:13:00	1	13:04	148 148-148	1933	180 180-180

Heart

143/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

182 (256 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	190	13.9	1:57:36	8:27
Walk	11.5	131	1.1	15:15	13:58
Still	0.1	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:35	44.00%	More
800m	3:36	7:15	46.71%	More
1km	4:36	7:25	47.84%	More
Mile	7:32	7:32	50.25%	More
5k	24:35	7:55	52.29%	More
5 miles	39:53	7:59	52.82%	More
10k	50:32	8:08	52.25%	More
10 miles	1:25:04	8:30	51.43%	More
Half	1:53:57	8:42	50.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	53.29
5km	24:12	7:47	53.10
5M	40:30	8:06	52.02
10km	51:15	8:15	51.51
10M	1:25:46	8:35	51.01
Half	1:54:53	8:46	50.07
20M	3:01:36	9:05	50.20
Mara	4:03:15	9:17	49.97

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Nutrition
Notes