Mon 17th Sep 2018 at 9:00am by AJLB

Run > General

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Time
2:32:55
Miles
22.07
Min/mi
6:56
Pacing
84%
WAVA
71.16
Stride(cm)
130
Cals
1920
Cadence
179
BPM
153
%MHR
89.4
B/mi
1059
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:51(6:51/m) 148/155bpm 93cal 8.76/11.21mph
2) 1m - 6:47(6:47/m) 152/157bpm 96cal 8.85/9.6mph
3) 1m - 6:49(6:49/m) 150/155bpm 95cal 8.81/9.73mph
4) 1m - 6:49(6:49/m) 151/155bpm 94cal 8.81/9.1mph
5) 1m - 7:05(7:05/m) 157/168bpm 102cal 8.47/11.17mph
6) 1m - 6:52(6:52/m) 149/165bpm 87cal 8.73/10.02mph
7) 1m - 6:36(6:36/m) 150/158bpm 86cal 9.1/11.17mph
8) 1m - 6:54(6:54/m) 151/158bpm 91cal 8.69/9.31mph
9) 1m - 6:44(6:44/m) 149/154bpm 83cal 8.91/9.62mph
10) 1m - 6:54(6:54/m) 150/156bpm 84cal 8.7/9.6mph
11) 1m - 7:00(7:00/m) 153/159bpm 91cal 8.58/9.54mph
12) 1m - 7:01(7:01/m) 150/159bpm 79cal 8.55/9.12mph
13) 1m - 7:03(7:03/m) 151/155bpm 79cal 8.51/9mph
14) 1m - 7:13(7:13/m) 153/156bpm 84cal 8.31/8.85mph
15) 1m - 6:50(6:50/m) 153/162bpm 82cal 8.79/9.43mph
16) 1m - 6:54(6:54/m) 148/153bpm 61cal 8.71/9.75mph
17) 1m - 7:35(7:35/m) 155/163bpm 91cal 7.91/8.37mph
18) 1m - 6:34(6:34/m) 155/160bpm 79cal 9.14/9.75mph
19) 1m - 7:15(7:15/m) 153/157bpm 79cal 8.27/9.25mph
20) 1m - 7:02(7:02/m) 158/163bpm 89cal 8.53/10.25mph
21) 1m - 6:56(6:56/m) 161/168bpm 92cal 8.66/9.58mph
22) 1m - 6:40(6:40/m) 163/167bpm 96cal 9/9.56mph
23) 0.07m - 33(7:57/m) 160/161bpm 7cal 7.55/8.89mph

6:51 6:47 6:49 6:49 7:05 6:52 6:36 6:54 6:44 6:54 7:00 7:01 7:03 7:13 6:50 6:54 7:35 6:34 7:15 7:02 6:56 6:40 33

Pace

39%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	6:51	6:51	6:51	148 83-155	1014	178 110-188
2.00	13:38	6:48	6:48	152 147-157	1033	179 168-190
3.00	20:27	6:49	6:49	150 145-155	1022	179 176-220
4.00	27:15	6:48	6:48	151 147-155	1026	178 170-186
5.00	34:21	7:06	7:06	157 152-168	1115	177 168-194
6.00	41:40	7:19 +27	7:19	149 133-165	1091	178 136-186
7.00	48:16	6:35	6:35	150 144-158	988	180 176-198
8.00	55:11	6:55	6:55	151 143-158	1044	178 172-188
9.00	1:01:53	6:43	6:43	149 142-154	1000	178 174-182
10.00	1:08:48	6:55	6:55	150 143-156	1038	178 174-188
11.00	1:15:48	7:00	7:00	153 147-159	1070	178 174-184
12.00	1:23:00	7:12 +11	7:12	150 143-159	1080	178 146-184
13.00	1:30:03	7:03	7:03	151 146-155	1064	178 154-180
14.00	1:37:15	7:12	7:12	153 149-156	1103	177 154-180
15.00	1:44:05	6:50	6:50	153 145-162	1045	179 170-188
16.00	1:50:59	6:54	6:54	148 143-153	1022	179 162-194
17.00	1:58:35	7:36	7:36	155 147-163	1177	176 150-184
18.00	2:05:09	6:34	6:34	155 148-160	1019	181 174-188
19.00	2:12:27	7:18 +4	7:18	153 148-157	1118	178 144-256
20.00	2:19:31	7:03	7:03	158 149-163	1115	179 162-204
21.00	2:27:15	7:45 +50	7:45	161 139-168	1247	180 160-188
22.00	2:33:55	6:40	6:40	163 159-167	1086	181 130-188
22.06	2:34:26	31	8:01	160 159-161	1283	179 174-184

Heart

153/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (256 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	178	22	2:33:22	6:58
Walk	0.5	154	0.1	45	14:48
Still	0.2	-	-	19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:04	52.94%	More
800m	3:08	6:17	59.37%	More
1km	3:56	6:19	61.63%	More
Mile	6:29	6:29	63.77%	More
5k	20:54	6:44	67.24%	More
5 miles	34:00	6:48	67.18%	More
10k	42:43	6:52	66.74%	More
10 miles	1:08:41	6:52	68.54%	More
Half	1:30:36	6:55	68.72%	More
20 miles	2:19:24	6:58	70.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:45	5:45	71.85
5km	19:08	6:10	73.43
5M	31:41	6:20	72.09
10km	39:54	6:25	71.45
10M	1:06:04	6:36	71.26
Half	1:27:58	6:43	70.24
20M	2:17:45	6:53	71.08
Mara	3:03:25	7:00	71.18

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