Thu 22nd Nov 2018 at 6:00pm by Steve Shaughnessy

Run > Steady-State

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Time
54:17
Miles
7.25
Min/mi
7:29
Pacing
78%
WAVA
71.78
Stride(cm)
135
Cals
855
Cadence
160
BPM
148
%MHR
86.3
B/mi
1105
Asc(m)
78
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:59(7:59/m) 117/139bpm 95cal 7.51/8.14mph
2) 1m - 7:41(7:41/m) 139/159bpm 110cal 7.8/8.14mph
3) 1m - 7:27(7:27/m) 149/160bpm 117cal 8.05/8.47mph
4) 1m - 7:30(7:30/m) 150/159bpm 120cal 8.01/8.79mph
5) 1m - 7:16(7:16/m) 154/182bpm 121cal 8.26/8.77mph
6) 1m - 7:17(7:17/m) 162/172bpm 129cal 8.24/9.18mph
7) 1m - 7:16(7:16/m) 162/169bpm 130cal 8.26/9.12mph
8) 0.25m - 1:51(7:18/m) 161/166bpm 33cal 8.21/8.79mph

7:59 7:41 7:27 7:30 7:16 7:17 7:16 1:51

Pace

15%

35%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:11	2:11	8:43	107 62-123	932	157 120-160	1/5
0.50	4:07	1:56	7:45	118 114-122	915	158 154-162	0/7
0.75	6:18	2:11 +12	8:43	118 115-121	1029	158 154-162	0/3
1.00	8:11	1:53	7:33	128 117-139	966	160 156-164	4/1
1.25	10:06	1:55	7:41	130 126-134	999	159 156-164	2/1
1.50	12:05	1:58	7:53	138 132-145	1088	160 156-168	8/0
1.75	13:57	1:52	7:30	144 136-158	1079	159 156-162	2/4
2.00	15:52	1:55	7:41	142 137-159	1092	159 154-162	0/5
2.25	17:46	1:54	7:34	149 140-158	1128	158 154-164	1/1
2.50	19:37	1:51	7:25	149 139-160	1105	158 154-164	1/3
2.75	21:25	1:48	7:11	150 143-160	1077	159 156-164	2/2
3.00	23:19	1:55	7:38	149 142-158	1138	159 156-162	3/2
3.25	25:15	1:55	7:41	149 144-152	1144	159 152-162	3/1
3.50	27:08	1:54	7:34	149 144-153	1128	162 158-166	6/0
3.75	29:04	1:56	7:43	155 150-159	1197	159 156-164	9/0
4.00	31:21	2:17 +33	9:09	149 136-159	1363	159 122-164	2/4
4.25	33:09	1:48	7:13	144 141-150	1040	160 156-164	1/5
4.50	34:56	1:46	7:06	154 148-159	1092	160 156-164	1/6
4.75	37:20	2:24 +31	9:36	160 151-182	1536	158 122-164	1/3
5.00	39:13	1:54 +5	7:35	159 150-163	1205	161 158-164	0/3
5.25	41:06	1:52	7:30	158 155-162	1184	159 156-162	1/0
5.50	42:59	1:53	7:33	165 157-172	1245	159 156-162	3/1
5.75	44:50	1:51	7:22	162 158-166	1194	163 156-166	4/1
6.00	46:30	1:40	6:40	161 157-165	1072	161 156-166	0/8
6.25	48:16	1:46	7:05	161 158-165	1139	161 158-164	1/3
6.50	50:37	2:21 +36	9:26	161 157-165	1519	159 122-164	1/3
6.75	52:26	1:49	7:16	161 157-166	1171	161 156-166	4/1
7.00	54:57	2:30 +34	10:02	163 159-169	1634	164 126-174	8/0
7.25	56:47	1:50	7:21	161 155-166	1183	162 156-166	5/1
7.25	56:49	2	9:17	163 163-163	1513	162 162-162	0/0

Heart

148/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 78m, Range 26m, Flat prediction 52:35

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.5%	7:41
16 1.4%	8:16
14 1.2%	7:59
See your biggest climbs

Cadence

160 (174 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	159	7.2	53:52	7:48
Walk	0.6	122	0	22	11:29
Still	0.1	-	-	4	-
Pause	4.2	-	-	2:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	55.35%	More
800m	3:21	6:44	63.86%	More
1km	4:15	6:50	65.67%	More
Mile	7:06	7:06	66.74%	More
5k	23:31	7:34	68.68%	More
5 miles	38:04	7:37	69.41%	More
10k	47:39	7:40	69.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	71.43
5km	22:05	7:06	73.14
5M	36:36	7:19	72.18
10km	46:05	7:25	71.73
10M	1:16:22	7:38	71.73
Half	1:41:42	7:46	70.81
20M	2:39:20	7:58	71.62
Mara	3:32:12	8:06	71.70

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