Sun 15th Jul 2018 at 3:00pm by NordRunner

Run > Medium Long Run

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Time
1:47:56
Miles
10.72
Min/mi
10:04
Pacing
77%
WAVA
54.11
Stride(cm)
87
Cals
886
Cadence
184
BPM
144
%MHR
77.4
B/mi
1450
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:59(6:59/km) 122/131bpm 54cal 8.59/10.35kmph
2) 1km - 6:30(6:30/km) 130/140bpm 55cal 9.23/11.05kmph
3) 1km - 6:15(6:15/km) 132/139bpm 53cal 9.61/11.79kmph
4) 1km - 6:22(6:22/km) 135/145bpm 54cal 9.43/11.22kmph
5) 0.09km - 53(9:55/km) 138/140bpm 7cal 6.05/8.26kmph
6) 1km - 5:32(5:32/km) 149/155bpm 57cal 10.83/11.96kmph
7) 1km - 6:36(6:36/km) 155/159bpm 71cal 9.09/11.42kmph
8) 1km - 6:59(6:59/km) 157/159bpm 76cal 8.59/10.61kmph
9) 1km - 7:42(7:42/km) 158/162bpm 84cal 7.8/10.45kmph
10) 1km - 5:47(5:47/km) 156/159bpm 61cal 10.36/12.06kmph
11) 1km - 5:15(5:15/km) 156/159bpm 55cal 11.43/12.73kmph
12) 1km - 5:32(5:32/km) 156/160bpm 58cal 10.84/11.79kmph
13) 1km - 5:35(5:35/km) 154/158bpm 57cal 10.74/12.12kmph
14) 1km - 5:16(5:16/km) 156/161bpm 55cal 11.38/12.36kmph
15) 1km - 7:41(7:41/km) 135/151bpm 27cal 7.8/12.02kmph
16) 1km - 5:57(5:57/km) 138/144bpm 22cal 10.1/10.85kmph
17) 1km - 5:49(5:49/km) 136/141bpm 19cal 10.31/11.35kmph
18) 1km - 6:15(6:15/km) 133/140bpm 19cal 9.6/11.52kmph
19) 0.17km - 1:00(6:00/km) 129/133bpm 2cal 10/11.08kmph

6:59 6:30 6:15 6:22 53 5:32 6:36 6:59 7:42 5:47 5:15 5:32 5:35 5:16 7:41 5:57 5:49 6:15 1:00

Pace

32%

46%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	5:53	5:53	11:45	122 75-131	1434	185 172-192
1.00	11:07	5:15 +13	10:29	127 114-137	1332	188 90-192
1.50	16:12	5:05	10:10	133 127-140	1352	189 184-192
2.00	21:14	5:01	10:03	133 129-140	1336	189 184-192
2.50	26:29	5:15	10:31	136 127-144	1429	178 120-190
3.00	31:41	5:12 +21	10:23	146 125-154	1517	186 118-194
3.50	36:52	5:11	10:22	154 148-158	1597	180 118-194
4.00	42:02	5:10	10:20	156 151-159	1612	188 180-194
4.50	47:53	5:51	11:42	156 153-160	1825	183 116-196
5.00	54:05	6:13	12:26	158 153-162	1964	171 102-192
5.50	58:45	4:40	9:20	156 153-159	1456	188 124-196
6.00	1:03:13	4:27	8:54	155 152-159	1380	192 186-200
6.50	1:07:22	4:10	8:20	155 153-160	1291	194 186-202
7.00	1:11:50	4:27	8:55	155 152-159	1382	194 190-202
7.50	1:16:22	4:32	9:05	155 151-158	1407	193 190-196
8.00	1:20:41	4:18	8:37	157 154-161	1353	193 190-198
8.50	1:27:38	6:58 +48	13:55	138 118-157	1921	160 104-202
9.00	1:32:40	5:02	10:04	138 134-144	1390	189 186-192
9.50	1:37:26	4:46	9:31	138 133-142	1314	184 84-192
10.00	1:42:04	4:38	9:17	136 130-140	1262	190 186-192
10.50	1:47:14	5:10	10:20	134 128-139	1385	183 114-194
10.72	1:49:18	2:04	9:18	129 125-133	1200	190 188-194

Heart

144/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

184 (202 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.1	189	10.4	1:42:52	9:56
Walk	5.3	115	0.3	5:51	18:41
Still	0.1	-	-	6	-
Pause	0.4	-	-	29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	45.98%	More
800m	3:59	8:02	53.15%	More
1km	5:04	8:10	54.50%	More
Mile	8:29	8:29	55.37%	More
5k	27:25	8:50	58.38%	More
5 miles	47:58	9:36	54.57%	More
10k	1:01:14	9:51	53.49%	More
10 miles	1:41:20	10:08	53.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:52	8:52	52.98
5km	29:16	9:25	54.71
5M	48:19	9:40	54.18
10km	1:00:45	9:47	53.91
10M	1:40:19	10:02	54.08
Half	2:13:20	10:11	53.49
20M	3:28:14	10:25	54.27
Mara	4:36:47	10:34	54.44

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