Sun 8th Jul 2018 at 10:00am by FergusG

Run > Medium Long Run

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Time
2:16:03
Miles
15.06
Min/mi
9:02
Pacing
93%
WAVA
53.97
Stride(cm)
104
Cals
1171
Cadence
171
BPM
150
%MHR
74.9
B/mi
1354
Asc(m)
42
Hillscore
17
Surface
Road

Notes & Comments

PD55-70/18: W01D7 Medium-Long Run

Split Summary
===
1) 0km - 4(24:11/km) 83/83bpm 2.48/4.27kmph
2) 24.14km - 2:15:28(5:37/km) 150/180bpm 1166cal 10.69/12.33kmph
3) 0.09km - 31(5:44/km) 159/161bpm 5cal 10.48/11.92kmph

4 2:15:28 31

Pace

12%

40%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:21	4:21	8:42	137 76-149	1193	170 120-176	2/3
1.00	8:40	4:19	8:38	151 145-156	1303	172 168-176	4/1
1.50	12:50	4:10	8:21	155 151-159	1293	173 170-178	1/3
2.00	17:05	4:15	8:30	154 150-157	1308	171 166-176	2/1
2.50	21:28	4:23	8:46	154 146-163	1349	170 168-174	3/2
3.00	25:50	4:22	8:45	153 149-156	1338	170 166-174	3/3
3.50	30:14	4:24	8:48	152 149-155	1337	170 166-174	1/0
4.00	34:35	4:21	8:42	151 146-154	1315	171 168-174	2/2
4.50	39:02	4:27	8:53	154 152-158	1368	171 168-174	8/8
5.00	43:50	4:48	9:36	158 149-180	1516	169 164-174	29/1
5.50	48:42	4:52	9:45	161 152-169	1569	168 162-172	26/0
6.00	53:18	4:36	9:12	154 143-162	1418	169 166-176	6/6
6.50	57:43	4:25	8:50	143 136-148	1264	172 168-176	1/29
7.00	1:02:18	4:35	9:10	151 147-158	1384	174 170-178	13/1
7.50	1:06:55	4:36	9:12	151 144-157	1390	172 164-176	11/3
8.00	1:12:01	5:06	10:13	141 131-155	1440	172 120-182	6/24
8.50	1:16:40	4:39	9:18	151 142-156	1404	169 166-174	11/1
9.00	1:21:25	4:45	9:29	151 145-156	1432	169 166-172	18/3
9.50	1:26:05	4:40	9:21	149 140-161	1392	169 162-174	16/11
10.00	1:30:40	4:35	9:10	152 143-160	1392	170 164-174	9/4
10.50	1:35:17	4:37	9:14	150 135-159	1386	170 162-176	15/13
11.00	1:39:46	4:29	8:59	145 133-158	1302	170 166-176	5/22
11.50	1:44:14	4:28	8:56	142 134-152	1270	172 168-178	2/13
12.00	1:48:51	4:37	9:14	147 139-156	1357	170 166-174	9/7
12.50	1:53:31	4:40	9:20	149 141-156	1392	171 166-176	6/3
13.00	1:57:52	4:20	8:41	144 135-149	1250	172 170-178	2/15
13.50	2:02:14	4:22	8:45	145 138-150	1268	172 168-176	0/29
14.00	2:06:46	4:32	9:04	143 136-149	1295	170 156-174	4/11
14.50	2:11:14	4:29	8:57	151 147-155	1352	170 166-174	1/6
15.00	2:15:30	4:16	8:32	154 148-159	1313	171 166-174	3/1
15.06	2:16:02	32	9:11	159 157-161	1460	173 170-174	0/0

Heart

150/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 86m, Flat prediction 2:13:25

Elevation Graph

Biggest Climbs (m)	Min/mi
64 4.0%	9:46
27 2.0%	9:23
19 5.0%	10:28
18 3.1%	9:34
15 1.5%	9:10
14 2.1%	9:10
See your biggest climbs

Cadence

171 (182 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	170	15.1	2:15:14	8:59
Walk	0.1	120	0	10	25:12
Still	0.5	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	39.46%	More
800m	4:08	8:20	45.60%	More
1km	5:11	8:21	47.48%	More
Mile	8:24	8:24	49.91%	More
5k	26:40	8:35	53.50%	More
5 miles	43:46	8:45	53.04%	More
10k	55:06	8:52	52.59%	More
10 miles	1:30:18	9:02	53.01%	More
Half	1:58:18	9:02	53.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:41	7:41	54.59
5km	25:32	8:13	55.88
5M	42:17	8:27	54.89
10km	53:14	8:34	54.43
10M	1:28:09	8:49	54.31
Half	1:57:21	8:57	53.54
20M	3:03:47	9:11	54.18
Mara	4:04:41	9:20	54.26

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