Sun 9th Sep 2018 at 7:00am by Phill_Young

Run > Long Run

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Time
1:36:00
Miles
12.00
Min/mi
8:00
Pacing
91.7%
WAVA
58.83
Stride(cm)
109
Cals
1013
Cadence
185
BPM
140
%MHR
70.8
B/mi
1122
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:18/m) 135/144bpm 96cal 7.23/7.7mph
2) 1m - 8:06(8:06/m) 140/148bpm 102cal 7.41/7.91mph
3) 1m - 7:59(7:59/m) 141/147bpm 97cal 7.51/7.85mph
4) 1m - 7:46(7:46/m) 141/145bpm 90cal 7.72/8.08mph
5) 1m - 7:56(7:56/m) 140/146bpm 88cal 7.56/8.04mph
6) 1m - 8:21(8:21/m) 141/153bpm 90cal 7.19/7.97mph
7) 1m - 7:47(7:47/m) 140/149bpm 79cal 7.7/8.2mph
8) 1m - 8:02(8:02/m) 139/152bpm 75cal 7.47/8.25mph
9) 1m - 7:57(7:57/m) 140/143bpm 73cal 7.55/8.04mph
10) 1m - 7:54(7:54/m) 141/145bpm 74cal 7.59/8.14mph
11) 1m - 7:50(7:50/m) 143/150bpm 76cal 7.65/8.33mph
12) 1m - 8:01(8:01/m) 141/148bpm 73cal 7.48/8.37mph

8:18 8:06 7:59 7:46 7:56 8:21 7:47 8:02 7:57 7:54 7:50 8:01

Pace

14%

66%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:11	4:11	8:22	131 76-144	1095	184 174-194
1.00	8:19	4:08	8:16	138 133-143	1141	184 178-204
1.50	12:17	3:58	7:57	138 130-145	1096	184 180-196
2.00	16:25	4:08	8:15	143 137-148	1180	184 180-198
2.50	20:24	3:59	7:58	142 139-146	1132	184 168-192
3.00	24:24	4:00	8:00	141 133-147	1127	184 180-196
3.50	28:18	3:54	7:49	141 136-145	1101	184 182-188
4.00	32:10	3:52	7:44	140 137-144	1082	185 182-186
4.50	36:04	3:53	7:47	141 137-146	1097	185 182-190
5.00	40:06	4:02	8:05	140 135-144	1131	184 180-186
5.50	44:19	4:13	8:27	139 71-145	1174	187 170-228
6.00	48:27	4:07	8:15	143 69-153	1179	187 182-196
6.50	52:27	4:01	8:01	142 136-149	1139	184 180-188
7.00	56:14	3:47	7:34	138 131-145	1043	184 182-190
7.50	1:00:08	3:54	7:47	138 132-146	1075	185 182-190
8.00	1:04:16	4:08	8:17	141 132-152	1167	184 180-192
8.50	1:08:19	4:03	8:05	140 137-143	1132	185 182-188
9.00	1:12:13	3:54	7:47	140 137-142	1091	184 182-188
9.50	1:16:16	4:03	8:06	141 137-145	1141	185 182-188
10.00	1:20:07	3:52	7:43	141 136-145	1089	185 180-188
10.50	1:24:05	3:58	7:56	142 137-146	1126	185 182-188
11.00	1:27:58	3:53	7:46	144 137-150	1118	185 182-190
11.50	1:31:56	3:58	7:56	142 135-148	1127	184 180-188
12.00	1:35:59	4:03	8:05	141 136-144	1140	185 166-196

Heart

140/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (228 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	184	12	1:35:59	8:00
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:12	44.26%	More
800m	3:41	7:25	49.90%	More
1km	4:37	7:27	51.90%	More
Mile	7:31	7:31	54.52%	More
5k	24:17	7:49	57.41%	More
5 miles	39:11	7:50	57.83%	More
10k	49:09	7:55	57.54%	More
10 miles	1:19:26	7:57	58.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:53	5:53	69.69
5km	21:01	6:46	66.34
5M	35:53	7:11	63.15
10km	45:49	7:22	61.72
10M	1:18:13	7:49	59.70
Half	1:45:57	8:05	57.83
20M	2:50:28	8:31	56.96
Mara	3:50:54	8:49	56.07

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