Fri 7th Sep 2018 at 5:00am by emmanicholls

Run > Long Run

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Time
3:08:37
Miles
21.30
Min/mi
8:51
Pacing
88.5%
WAVA
58.15
Stride(cm)
110
Cals
1509
Cadence
165
BPM
154
%MHR
90.1
B/mi
1364
Asc(m)
562
Hillscore
41
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:17(10:17/m) 138/153bpm 87cal 5.84/6.78mph
2) 1m - 9:07(9:07/m) 157/169bpm 88cal 6.58/7.49mph
3) 1m - 9:30(9:30/m) 157/167bpm 92cal 6.31/7.78mph
4) 1m - 8:58(8:58/m) 143/160bpm 65cal 6.7/7.51mph
5) 1m - 10:05(10:05/m) 163/173bpm 103cal 5.95/6.49mph
6) 1m - 8:32(8:32/m) 135/161bpm 44cal 7.04/7.62mph
7) 1m - 8:40(8:40/m) 144/155bpm 57cal 6.93/7.6mph
8) 1m - 8:52(8:52/m) 147/159bpm 61cal 6.77/7.53mph
9) 1m - 8:52(8:52/m) 145/151bpm 53cal 6.77/7.26mph
10) 1m - 9:05(9:05/m) 147/156bpm 59cal 6.61/7.2mph
11) 1m - 9:00(9:00/m) 147/152bpm 58cal 6.66/7.64mph
12) 1m - 9:16(9:16/m) 158/171bpm 83cal 6.47/7.08mph
13) 1m - 9:03(9:03/m) 163/173bpm 88cal 6.62/7.24mph
14) 1m - 8:41(8:41/m) 150/160bpm 49cal 6.92/7.78mph
15) 1m - 8:25(8:25/m) 156/162bpm 66cal 7.13/7.89mph
16) 1m - 8:29(8:29/m) 163/178bpm 74cal 7.07/8.16mph
17) 1m - 8:57(8:57/m) 161/171bpm 72cal 6.7/7.72mph
18) 1m - 7:34(7:34/m) 161/175bpm 61cal 7.92/8.45mph
19) 1m - 7:53(7:53/m) 167/176bpm 74cal 7.62/8.1mph
20) 1m - 7:52(7:52/m) 172/179bpm 83cal 7.63/8.01mph
21) 1m - 8:49(8:49/m) 169/181bpm 81cal 6.8/7.58mph
22) 0.3m - 2:40(8:48/m) 150/155bpm 11cal 6.82/7.43mph

10:17 9:07 9:30 8:58 10:05 8:32 8:40 8:52 8:52 9:05 9:00 9:16 9:03 8:41 8:25 8:29 8:57 7:34 7:53 7:52 8:49 2:40

Pace

20%

46%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	10:15	10:15	10:15	137 104-153	1405	163 154-168	50/6
2.00	19:23	9:07	9:07	157 149-169	1432	163 150-170	15/39
3.00	28:53	9:30	9:30	157 144-167	1492	164 154-170	49/12
4.00	37:50	8:58	8:58	143 127-160	1281	164 152-168	23/23
5.00	47:55	10:05	10:05	163 153-173	1643	163 156-168	87/0
6.00	56:27	8:32	8:32	135 130-159	1152	165 160-168	0/66
7.00	1:05:07	8:40	8:40	144 130-155	1248	164 156-170	26/32
8.00	1:13:59	8:52	8:52	147 140-159	1302	165 154-168	17/14
9.00	1:22:50	8:52	8:52	145 137-151	1285	165 160-168	14/10
10.00	1:31:55	9:05	9:05	147 140-156	1334	164 156-168	19/13
11.00	1:40:55	9:00	9:00	146 140-152	1315	164 154-170	26/43
12.00	1:50:12	9:16	9:16	158 145-171	1465	162 156-168	53/0
13.00	1:59:15	9:03	9:03	163 154-172	1476	164 160-168	31/7
14.00	2:07:56	8:41	8:41	150 138-160	1301	164 136-168	11/32
15.00	2:16:20	8:25	8:25	156 149-161	1312	165 154-178	24/54
16.00	2:24:50	8:29	8:29	163 144-178	1384	165 154-170	20/52
17.00	2:33:47	8:57	8:57	160 139-171	1433	165 136-170	8/29
18.00	2:41:22	7:35	7:35	161 150-174	1220	172 166-178	4/25
19.00	2:49:14	7:52	7:52	167 155-176	1315	170 152-178	10/25
20.00	2:57:06	7:52	7:52	172 167-179	1353	171 160-176	9/15
21.00	3:05:55	8:49	8:49	169 146-181	1491	164 154-174	40/20
21.30	3:08:36	2:41	8:49	151 145-155	1331	164 158-168	10/14

Heart

154/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 562m, Range 169m, Flat prediction 3:03:37

Elevation Graph

Biggest Climbs (m)	Min/mi
113 4.0%	9:19
76 3.6%	9:27
39 7.6%	9:37
38 6.6%	9:56
36 2.6%	9:52
23 8.9%	11:33
See your biggest climbs

Cadence

165 (178 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	164	21.3	3:08:04	8:50
Walk	0.1	136	0	6	19:19
Still	0.2	-	-	26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:23	46.59%	More
800m	3:43	7:28	51.36%	More
1km	4:39	7:30	53.50%	More
Mile	7:33	7:33	56.78%	More
5k	24:12	7:47	61.93%	More
5 miles	40:28	8:06	60.34%	More
10k	50:52	8:11	60.04%	More
10 miles	1:24:52	8:29	59.13%	More
Half	1:52:34	8:36	58.54%	More
20 miles	2:55:27	8:46	58.55%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	60.70
5km	23:53	7:41	62.75
5M	39:48	7:58	61.34
10km	50:15	8:05	60.78
10M	1:23:45	8:23	59.92
Half	1:51:56	8:33	58.47
20M	2:56:17	8:49	58.27
Mara	3:55:34	8:59	57.67

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