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

Run > Medium Long Run

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Time
1:45:52
Miles
12.01
Min/mi
8:49
Pacing
86.7%
WAVA
54.76
Stride(cm)
108
Cals
1009
Cadence
169
BPM
148
%MHR
73.9
B/mi
1303
Asc(m)
42
Surface
Road

Notes & Comments

PD55-70/18: W02D3 Medium-Long Run

Split Summary
===
1) 0.01km - 4(11:42/km) 72/72bpm 5.13/0.33kmph
2) 19.31km - 1:45:45(5:29/km) 148/162bpm 1009cal 10.96/12.46kmph
3) 0.01km - 3(6:02/km) 161/161bpm 9.94/12.16kmph

4 1:45:45 3

Pace

27%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:17	4:17	8:33	132 72-141	1129	168 120-174	2/3
1.00	8:43	4:27	8:53	143 135-150	1271	166 162-176	3/5
1.50	14:14	5:30	11:01	137 106-152	1508	163 120-170	0/3
2.00	18:32	4:19	8:37	149 143-153	1284	166 162-168	6/2
2.50	22:59	4:26	8:53	146 140-156	1297	166 160-170	5/5
3.00	27:26	4:27	8:54	145 140-156	1291	166 164-168	3/4
3.50	32:03	4:37	9:13	146 140-153	1347	166 160-168	4/3
4.00	36:30	4:27	8:54	146 139-151	1300	166 160-170	2/6
4.50	41:03	4:33	9:06	147 144-149	1338	167 164-170	5/3
5.00	45:37	4:34	9:08	147 143-151	1344	166 164-168	6/2
5.50	50:08	4:31	9:02	146 141-151	1319	167 162-170	7/4
6.00	54:32	4:23	8:47	147 140-153	1290	168 162-172	2/5
6.50	58:54	4:22	8:44	150 145-154	1310	169 164-174	5/2
7.00	1:03:15	4:22	8:44	149 144-154	1301	170 150-176	4/7
7.50	1:07:28	4:12	8:24	150 147-153	1260	172 168-174	2/6
8.00	1:11:41	4:13	8:26	150 145-152	1265	172 168-176	3/4
8.50	1:16:08	4:27	8:55	150 146-157	1337	170 164-174	6/2
9.00	1:20:30	4:22	8:44	150 145-157	1310	171 164-174	3/4
9.50	1:24:42	4:12	8:24	149 145-152	1252	174 170-176	4/3
10.00	1:29:07	4:25	8:50	151 147-157	1333	174 168-178	5/5
10.50	1:33:14	4:08	8:15	153 150-156	1263	176 174-180	2/5
11.00	1:37:22	4:08	8:16	155 152-160	1280	174 170-176	3/1
11.50	1:41:42	4:19	8:39	156 151-159	1349	171 158-176	5/2
12.00	1:45:48	4:06	8:13	158 155-162	1298	176 172-180	3/2
12.01	1:45:52	4	7:43	161 160-161	1244	176 176-176	0/0

Heart

148/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 10m, Flat prediction 1:45:52

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (180 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	169	12	1:44:29	8:43
Walk	0.5	120	0	30	16:57
Still	0.8	-	-	53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	40.55%	More
800m	4:03	8:09	46.59%	More
1km	5:05	8:11	48.45%	More
Mile	8:14	8:14	50.90%	More
5k	26:09	8:25	54.55%	More
5 miles	42:30	8:30	54.62%	More
10k	53:08	8:33	54.53%	More
10 miles	1:27:14	8:43	54.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	55.19
5km	25:15	8:08	56.51
5M	41:49	8:22	55.51
10km	52:39	8:28	55.04
10M	1:27:11	8:43	54.91
Half	1:56:05	8:52	54.13
20M	3:01:47	9:05	54.77
Mara	4:02:01	9:14	54.86

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