Wed 21st Nov 2018 at 3:00pm by Steve Shaughnessy

Run > Steady-State

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Time
53:58
Miles
7.13
Min/mi
7:34
Pacing
76%
WAVA
70.89
Stride(cm)
133
Cals
894
Cadence
160
BPM
157
%MHR
91.6
B/mi
1185
Asc(m)
123
Hillscore
6
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 7:58(7:58/m) 131/158bpm 107cal 7.54/7.95mph
2) 1m - 7:35(7:35/m) 143/150bpm 111cal 7.91/8.62mph
3) 1m - 7:46(7:46/m) 158/172bpm 131cal 7.73/8.08mph
4) 1m - 7:36(7:36/m) 164/178bpm 135cal 7.9/8.72mph
5) 1m - 7:38(7:38/m) 163/166bpm 136cal 7.86/8.58mph
6) 1m - 7:10(7:10/m) 170/182bpm 128cal 8.36/8.95mph
7) 1m - 7:14(7:14/m) 169/173bpm 128cal 8.29/8.87mph
8) 0.13m - 1:01(7:51/m) 170/172bpm 18cal 7.64/8.31mph

7:58 7:35 7:46 7:36 7:38 7:10 7:14 1:01

Pace

24%

26%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:04	2:04	8:16	120 97-132	991	156 120-160	4/1
0.50	4:00	1:56	7:45	131 129-134	1016	159 154-162	0/8
0.75	5:59	1:59	7:56	133 129-153	1055	160 156-164	6/2
1.00	7:58	1:59	7:54	140 135-158	1107	159 156-162	2/2
1.25	9:53	1:55	7:42	142 137-150	1093	160 156-164	3/1
1.50	11:41	1:48	7:10	143 140-145	1025	159 156-166	2/7
1.75	13:36	1:55	7:39	143 141-145	1094	158 150-164	3/0
2.00	15:33	1:57	7:50	143 138-145	1119	160 156-168	4/1
2.25	17:30	1:57	7:47	142 112-163	1104	162 160-164	4/1
2.50	19:26	1:56	7:44	162 157-165	1253	161 158-166	8/0
2.75	21:27	2:02	8:07	166 161-172	1348	165 160-172	24/0
3.00	23:18	1:50	7:22	160 154-166	1178	163 158-170	4/1
3.25	25:28	2:10	8:39	165 159-178	1428	161 146-172	11/1
3.50	27:52	2:24 +36	9:37	166 162-168	1596	159 120-168	1/2
3.75	30:15	2:23 +32	9:31	162 155-166	1542	161 122-168	6/4
4.00	32:01	1:47	7:07	162 159-166	1154	159 156-162	2/1
4.25	33:53	1:51	7:26	163 160-166	1212	160 156-164	3/2
4.50	35:42	1:49	7:16	162 158-166	1177	159 156-162	3/2
4.75	37:39	1:57	7:47	163 160-165	1269	159 156-164	7/2
5.00	40:23	2:44 +42	10:56	164 161-166	1794	161 122-180	0/25
5.25	42:35	2:12 +26	8:48	163 160-166	1436	160 122-166	0/18
5.50	44:20	1:45	7:01	173 160-182	1214	160 156-162	0/7
5.75	46:07	1:46	7:05	171 168-176	1212	159 158-162	0/9
6.00	48:37	2:30 +38	10:01	171 162-177	1712	160 122-168	4/2
6.25	50:29	1:52	7:30	169 161-173	1267	164 156-172	5/3
6.50	52:19	1:50	7:20	168 164-171	1232	161 156-168	1/6
6.75	54:03	1:44	6:57	169 166-173	1173	161 158-164	1/6
7.00	55:51	1:48	7:12	169 167-172	1217	161 156-164	7/2
7.13	56:52	1:01	7:55	170 166-172	1346	162 156-168	1/1

Heart

157/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 123m, Range 71m, Flat prediction 52:43

Elevation Graph

Biggest Climbs (m)	Min/mi
58 2.3%	8:12
See your biggest climbs

Cadence

160 (180 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.2	160	7.1	53:29	7:49
Walk	2.5	121	0	1:27	41:54
Still	0.0	-	-	1	-
Pause	3.3	-	-	1:55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:44	53.29%	More
800m	3:25	6:53	62.40%	More
1km	4:18	6:56	64.68%	More
Mile	7:10	7:10	66.08%	More
5k	24:11	7:47	66.79%	More
5 miles	40:01	8:00	66.02%	More
10k	49:32	7:58	66.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	70.54
5km	22:21	7:12	72.27
5M	37:02	7:24	71.34
10km	46:38	7:30	70.89
10M	1:17:16	7:44	70.89
Half	1:42:55	7:51	69.97
20M	2:41:14	8:04	70.77
Mara	3:34:43	8:12	70.86

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