Mon 23rd Jul 2018 at 7:00am by Fitz

Run > Long Run

hellish

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Time
1:39:02
Miles
10.28
Min/mi
9:38
Pacing
51%
WAVA
51.93
Stride(cm)
102
Cals
1038
Cadence
164
BPM
147
%MHR
86.5
B/mi
1417
Asc(m)
198
Hillscore
19
Surface
Road

Notes & Comments

PJ long run, target pace 10:04

Split Summary
===
1) 1m - 9:30(9:30/m) 137/150bpm 102cal 6.31/9.52mph
2) 1m - 9:06(9:06/m) 144/153bpm 100cal 6.6/7.87mph
3) 1m - 10:16(10:16/m) 149/159bpm 116cal 5.85/6.49mph
4) 1m - 9:02(9:02/m) 148/155bpm 98cal 6.64/7.2mph
5) 1m - 10:20(10:20/m) 151/161bpm 115cal 5.81/7.26mph
6) 1m - 8:55(8:55/m) 154/157bpm 105cal 6.73/7.35mph
7) 1m - 9:06(9:06/m) 151/157bpm 93cal 6.59/7.53mph
8) 1m - 8:59(8:59/m) 153/159bpm 99cal 6.68/7.68mph
9) 1m - 9:43(9:43/m) 151/162bpm 96cal 6.17/7.24mph
10) 1m - 11:16(11:16/m) 141/159bpm 79cal 5.33/8.2mph
11) 0.31m - 2:50(9:16/m) 159/162bpm 35cal 6.48/8.68mph

9:30 9:06 10:16 9:02 10:20 8:55 9:06 8:59 9:43 11:16 2:50

Pace

43%

19%

22%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:40	4:40	9:19	120 70-142	1118	161 80-168	8/5
1.00	9:30	4:50	9:41	147 140-150	1423	168 164-170	25/3
1.50	14:10	4:40 +12	9:20	147 140-153	1373	168 152-174	10/10
2.00	18:55	4:45 +7	9:29	141 132-152	1338	165 96-172	9/20
2.50	26:06	7:12 +1:53	14:23	146 113-158	2100	165 102-170	31/3
3.00	31:19	5:13 +16	10:26	150 143-154	1565	166 120-172	33/19
3.50	35:46	4:27	8:54	149 139-155	1326	170 164-174	6/20
4.00	40:27	4:40 +5	9:21	147 137-155	1374	168 142-174	6/11
4.50	46:24	5:58 +22	11:56	145 128-159	1729	163 98-172	28/4
5.00	51:29	5:04 +20	10:08	156 145-161	1582	171 168-176	21/2
5.50	55:59	4:30	9:01	154 151-155	1387	171 170-174	3/10
6.00	1:00:23	4:24	8:49	155 153-157	1366	172 168-174	3/12
6.50	1:05:52	5:28 +48	10:57	148 133-155	1620	168 100-174	5/13
7.00	1:10:17	4:26	8:51	153 150-156	1355	170 166-174	1/13
7.50	1:14:41	4:23	8:46	154 151-158	1351	169 120-176	5/22
8.00	1:19:49	5:08 +33	10:17	153 145-159	1573	162 102-174	7/14
8.50	1:25:07	5:18 +24	10:36	149 139-161	1578	164 88-176	17/25
9.00	1:29:56	4:49	9:39	153 146-158	1476	163 106-180	9/10
9.50	1:40:35	10:39 +3:45	21:17	137 111-159	2916	130 88-176	19/8
10.00	1:44:57	4:22	8:44	149 141-153	1301	166 112-176	5/24
10.30	1:47:42	2:45	9:18	159 155-162	1478	169 166-174	6/4

Heart

147/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 198m, Range 87m, Flat prediction 1:32:30

Elevation Graph

Biggest Climbs (m)	Min/mi
65 5.1%	12:49
50 3.4%	10:39
28 3.0%	9:54
17 7.1%	18:59
15 4.4%	8:28
12 2.4%	9:18
See your biggest climbs

Cadence

164 (180 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	169	9.9	1:40:54	10:09
Walk	6.3	108	0.4	6:47	19:04
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	42.58%	More
800m	4:02	8:08	48.78%	More
1km	5:12	8:22	49.36%	More
Mile	8:44	8:44	49.98%	More
5k	28:56	9:19	51.30%	More
5 miles	48:11	9:38	50.20%	More
10k	1:00:48	9:47	49.70%	More
10 miles	1:44:55	10:29	47.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	54.51
5km	27:12	8:45	54.58
5M	45:28	9:06	53.20
10km	57:30	9:15	52.56
10M	1:36:07	9:37	51.99
Half	2:08:40	9:49	51.00
20M	3:23:12	10:10	51.17
Mara	4:32:01	10:23	50.97

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