Tue 31st Jul 2018 at 8:00am by Fitz

Run > Long Run

warm

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Time
57:08
Miles
6.17
Min/mi
9:16
Pacing
89%
WAVA
52.52
Stride(cm)
103
Cals
659
Cadence
168
BPM
149
%MHR
87.5
B/mi
1377
Asc(m)
119
Hillscore
8
Surface
Road

Notes & Comments

PJ long run, target pace 10:04

Split Summary
===
1) 1m - 9:36(9:36/m) 140/154bpm 105cal 6.25/15.15mph
2) 1m - 8:45(8:45/m) 149/155bpm 102cal 6.85/9.37mph
3) 1m - 9:21(9:21/m) 148/156bpm 106cal 6.42/9.64mph
4) 1m - 9:00(9:00/m) 152/158bpm 107cal 6.67/9.62mph
5) 1m - 9:04(9:04/m) 153/159bpm 107cal 6.62/7.97mph
6) 1m - 9:35(9:35/m) 154/160bpm 111cal 6.26/7.47mph
7) 0.2m - 1:46(9:00/m) 157/159bpm 21cal 6.66/6.93mph

9:36 8:45 9:21 9:00 9:04 9:35 1:46

Pace

32%

26%

23%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:34	2:34	10:16	119 81-138	1221	165 158-168	2/3
0.50	4:55	2:21	9:22	141 138-143	1321	166 164-168	10/2
0.75	7:24	2:30	10:00	150 145-154	1499	167 164-170	18/0
1.00	9:37	2:12	8:48	151 145-153	1330	169 162-170	7/4
1.25	11:54	2:17	9:09	153 149-155	1400	168 162-172	8/0
1.50	14:06	2:12	8:48	153 152-155	1347	170 166-172	3/3
1.75	16:08	2:03	8:11	144 140-150	1178	169 168-170	1/21
2.00	18:24	2:15	9:02	145 141-151	1309	168 164-170	5/10
2.25	21:04	2:40	10:39	153 151-155	1630	169 166-172	15/3
2.50	23:19	2:16	9:02	152 150-155	1373	170 168-170	5/6
2.75	25:37	2:18	9:10	143 135-150	1312	167 162-170	0/21
3.00	27:43	2:07	8:27	144 135-151	1216	167 166-170	3/8
3.25	30:02	2:19	9:16	149 146-151	1380	169 168-172	4/3
3.50	32:26	2:24 +4	9:34	153 148-157	1464	167 108-176	8/2
3.75	34:34	2:08	8:31	156 153-158	1328	171 168-172	3/4
4.00	36:47	2:13	8:53	152 151-154	1351	169 166-170	7/7
4.25	39:08	2:21	9:23	156 152-159	1464	169 166-172	11/4
4.50	41:09	2:02	8:06	151 150-156	1224	170 168-172	1/15
4.75	43:44	2:34 +17	10:17	151 145-156	1554	164 118-170	2/4
5.00	46:07	2:24	9:35	154 152-156	1476	169 166-172	14/6
5.25	48:31	2:23	9:33	153 152-155	1462	170 168-172	6/11
5.50	50:52	2:21	9:24	152 151-154	1429	170 168-172	8/7
5.75	53:17	2:26	9:42	153 148-155	1484	169 166-172	7/7
6.00	55:48	2:31 +5	10:05	157 153-159	1582	166 104-172	7/2
6.19	57:33	1:45	9:00	157 155-159	1413	169 160-172	4/5

Heart

149/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 119m, Range 46m, Flat prediction 56:19

Elevation Graph

Biggest Climbs (m)	Min/mi
28 3.2%	9:22
19 5.5%	10:12
13 2.1%	9:50
12 2.5%	9:24
12 2.9%	9:27
See your biggest climbs

Cadence

168 (176 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	168	6.2	57:07	9:15
Walk	0.8	115	0	26	21:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	41.94%	More
800m	4:06	8:16	48.01%	More
1km	5:12	8:22	49.36%	More
Mile	8:36	8:36	50.68%	More
5k	27:58	9:00	53.07%	More
5 miles	45:47	9:09	52.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	54.51
5km	27:14	8:46	54.51
5M	45:32	9:06	53.12
10km	57:34	9:16	52.50
10M	1:36:15	9:38	51.92
Half	2:08:50	9:50	50.94
20M	3:23:28	10:10	51.11
Mara	4:32:22	10:24	50.91

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