Sun 18th Nov 2018 at 7:00am by rupert bear

Run > Long Run

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Time
2:02:46
Miles
15.00
Min/mi
8:11
Pacing
12%
WAVA
68.95
Stride(cm)
105
Cals
1208
Cadence
187
BPM
120
%MHR
76.2
B/mi
985
Surface
Road

Notes & Comments

Towers to zswansea Bay
Split Summary
===
1) 1m - 9:10(9:10/m) 160/198bpm 147cal 6.54/7.39mph
2) 1m - 8:20(8:20/m) 113/170bpm 66cal 7.2/7.89mph
3) 1m - 8:04(8:04/m) 105/115bpm 50cal 7.44/7.81mph
4) 1m - 8:04(8:04/m) 114/119bpm 72cal 7.44/7.7mph
5) 1m - 8:01(8:01/m) 113/121bpm 67cal 7.49/8.87mph
6) 1m - 8:05(8:05/m) 116/120bpm 74cal 7.42/7.78mph
7) 1m - 7:54(7:54/m) 120/126bpm 81cal 7.59/7.72mph
8) 1m - 8:03(8:03/m) 119/127bpm 79cal 7.45/7.68mph
9) 1m - 8:12(8:12/m) 118/125bpm 74cal 7.32/7.81mph
10) 1m - 8:04(8:04/m) 121/126bpm 83cal 7.44/7.91mph
11) 1m - 8:09(8:09/m) 120/125bpm 75cal 7.36/7.81mph
12) 1m - 8:12(8:12/m) 122/126bpm 82cal 7.32/7.7mph
13) 1m - 8:10(8:10/m) 124/128bpm 84cal 7.35/7.76mph
14) 1m - 8:01(8:01/m) 125/127bpm 86cal 7.48/7.74mph
15) 1m - 8:15(8:15/m) 125/130bpm 88cal 7.28/8.43mph

9:10 8:20 8:04 8:04 8:01 8:05 7:54 8:03 8:12 8:04 8:09 8:12 8:10 8:01 8:15

Pace

17%

52%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:38	4:38	9:15	144 81-179	1332	182 120-192
1.00	9:10	4:32	9:05	162 94-198	1471	184 178-196
1.50	21:09	11:59 +7:57	23:59	119 93-170	2854	182 120-192
2.00	25:27	4:17	8:35	105 95-121	900	186 182-196
2.50	29:30	4:04	8:07	103 94-111	837	187 184-194
3.00	33:31	4:00	8:01	108 98-114	865	187 180-196
3.50	37:30	4:00	7:59	113 107-119	903	186 182-192
4.00	41:35	4:05	8:09	114 110-118	929	186 182-192
4.50	45:35	4:00	8:00	114 110-117	911	186 182-192
5.00	49:35	4:01	8:02	112 106-121	899	186 176-196
5.50	53:34	3:58	7:57	116 111-120	922	187 182-200
6.00	57:41	4:07	8:13	115 103-119	945	187 184-198
6.50	1:01:38	3:57	7:54	119 113-121	941	187 180-198
7.00	1:05:36	3:58	7:56	120 117-125	952	187 182-196
7.50	1:09:35	3:59	7:58	121 118-127	964	187 182-196
8.00	1:13:39	4:04	8:08	117 114-120	951	186 182-190
8.50	1:19:12	5:33 +1:29	11:06	112 82-122	1243	186 112-202
9.00	1:23:20	4:08	8:16	122 118-124	1008	188 184-196
9.50	1:27:21	4:02	8:03	122 119-126	983	188 184-190
10.00	1:31:23	4:02	8:04	121 116-125	976	188 184-198
10.50	1:35:30	4:07	8:14	119 117-121	980	188 184-196
11.00	1:39:33	4:02	8:05	121 116-124	977	189 184-198
11.50	1:43:40	4:08	8:16	121 118-126	999	189 186-200
12.00	1:47:45	4:04	8:08	123 120-126	1001	189 186-196
12.50	1:51:57	4:13 +2	8:26	122 116-127	1028	189 186-196
13.00	1:55:57	4:00	7:59	125 120-127	999	190 186-196
13.50	2:00:00	4:02	8:05	124 121-126	1002	191 186-200
14.00	2:03:58	3:59	7:57	125 120-127	994	189 186-198
14.50	2:08:05	4:07	8:14	125 122-127	1030	189 180-196
15.00	2:12:13	4:07	8:15	126 119-130	1039	190 180-196
15.00	2:12:15	2	9:17	124 124-124	1150	186 186-186

Heart

120/198max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

187 (202 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.8	187	15	2:02:44	8:11
Walk	7.2	117	0	9:31	25:09:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	47.36%	More
800m	3:53	7:48	55.51%	More
1km	4:53	7:52	57.42%	More
Mile	7:53	7:53	60.69%	More
5k	24:50	7:59	65.63%	More
5 miles	40:03	8:01	66.57%	More
10k	49:56	8:02	66.82%	More
10 miles	1:22:15	8:14	67.24%	More
Half	1:47:32	8:13	68.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:46	6:46	70.63
5km	22:46	7:20	71.57
5M	37:54	7:35	70.35
10km	47:49	7:42	69.79
10M	1:19:33	7:57	69.53
Half	1:46:12	8:06	68.47
20M	2:47:01	8:21	69.00
Mara	3:42:58	8:31	68.91

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