Wed 3rd Oct 2018 at 8:00am by Oranj

Run > Long Run

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Time
2:32:57
Miles
19.90
Min/mi
7:41
Pacing
90%
WAVA
68.83
Stride(cm)
132
Cals
1821
Cadence
158
BPM
137
%MHR
81.5
B/mi
1052
Asc(m)
257
Hillscore
9
Surface
Road

Notes & Comments

A bit of a plod. Heavy legs from last night's turbo intervals
===
1) 2km - 9:37(4:48/km) 132/141bpm 129cal 12.48/13.07kmph
2) 2km - 9:30(4:45/km) 135/142bpm 125cal 12.63/13.23kmph
3) 2km - 9:14(4:37/km) 130/136bpm 114cal 13/13.71kmph
4) 2km - 9:20(4:40/km) 136/139bpm 122cal 12.86/13.71kmph
5) 2km - 9:34(4:47/km) 137/142bpm 126cal 12.55/13.27kmph
6) 2km - 9:29(4:44/km) 135/146bpm 111cal 12.66/13.64kmph
7) 2km - 9:33(4:47/km) 135/143bpm 113cal 12.56/13.23kmph
8) 2km - 9:40(4:50/km) 135/145bpm 106cal 12.4/13.71kmph
9) 2km - 9:32(4:46/km) 135/144bpm 102cal 12.59/14.34kmph
10) 2km - 9:30(4:45/km) 137/145bpm 108cal 12.63/13.64kmph
11) 2km - 9:32(4:46/km) 138/147bpm 106cal 12.59/13.37kmph
12) 2km - 9:32(4:46/km) 140/146bpm 114cal 12.58/18.34kmph
13) 2km - 9:33(4:46/km) 138/146bpm 99cal 12.57/14.41kmph
14) 2km - 9:35(4:48/km) 141/146bpm 112cal 12.51/13.23kmph
15) 2km - 9:42(4:51/km) 142/147bpm 113cal 12.38/12.93kmph
16) 2km - 9:58(4:59/km) 144/149bpm 121cal 12.04/13.71kmph
17) 0.02km - 6(5:21/km) 137/138bpm 11.21/12.39kmph

9:37 9:30 9:14 9:20 9:34 9:29 9:33 9:40 9:32 9:30 9:32 9:32 9:33 9:35 9:42 9:58 6

Pace

38%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:45	7:45 +4	7:45	131 77-140	1016	160 114-172	16/4
2.00	15:23	7:38	7:38	137 126-142	1046	160 158-162	24/12
3.00	23:13	7:50 +16	7:50	130 120-136	1017	159 142-172	2/29
4.00	30:39	7:26	7:26	132 129-138	982	158 154-160	2/18
5.00	38:14	7:35	7:35	137 129-139	1038	158 156-160	8/5
6.00	45:56	7:42	7:42	137 132-142	1054	158 156-172	12/4
7.00	53:58	8:02 +28	8:02	134 117-146	1077	158 150-182	12/23
8.00	1:01:35	7:37	7:37	136 128-141	1037	158 154-162	8/10
9.00	1:09:25	7:49	7:49	136 130-143	1064	158 154-160	19/11
10.00	1:17:50	8:25 +40	8:25	133 120-145	1120	158 124-178	9/12
11.00	1:25:35	7:45	7:45	135 124-144	1046	158 154-174	19/15
12.00	1:33:07	7:32	7:32	135 130-140	1017	158 156-162	7/12
13.00	1:40:42	7:35	7:35	139 128-147	1053	159 156-168	10/15
14.00	1:48:32	7:50	7:50	140 134-144	1098	159 156-162	26/10
15.00	1:56:07	7:35	7:35	139 133-146	1053	158 156-166	10/19
16.00	2:03:52	7:46	7:46	139 131-146	1080	158 156-160	14/14
17.00	2:11:34	7:42	7:42	141 135-145	1085	158 156-178	9/5
18.00	2:19:19	7:44	7:44	140 129-146	1084	158 156-168	9/14
19.00	2:27:10	7:52	7:52	144 139-149	1132	158 156-174	12/6
19.89	2:34:23	7:13	8:04	143 137-149	1154	159 142-164	14/6

Heart

137/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 257m, Range 59m, Flat prediction 2:32:01

Elevation Graph

Biggest Climbs (m)	Min/mi
26 1.7%	7:48
21 2.8%	7:46
17 2.5%	8:16
13 1.1%	7:48
12 1.7%	8:28
See your biggest climbs

Cadence

158 (182 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	158	19.9	2:32:54	7:43
Walk	0.6	131	0	57	2:59:27
Pause	0.3	-	-	32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:06	48.08%	More
800m	3:36	7:14	55.71%	More
1km	4:31	7:17	57.76%	More
Mile	7:21	7:21	60.27%	More
5k	23:13	7:28	65.00%	More
5 miles	38:06	7:37	64.59%	More
10k	47:24	7:38	64.87%	More
10 miles	1:17:22	7:44	65.74%	More
Half	1:41:03	7:43	66.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	65.01
5km	22:10	7:08	68.07
5M	36:22	7:16	67.66
10km	45:35	7:20	67.45
10M	1:14:46	7:29	68.03
Half	1:39:01	7:34	67.47
20M	2:33:45	7:41	68.86
Mara	3:23:36	7:46	69.33

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