Sun 9th Dec 2018 at 9:00am by Whiskymurray

Run > Medium Long Run

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Time
1:45:17
Miles
11.54
Min/mi
9:07
Pacing
64%
WAVA
52.37
Stride(cm)
95
Cals
1048
Cadence
185
BPM
132
%MHR
77
B/mi
1201
Surface
Road

Notes & Comments

Split Summary
===
1) 1.61km - 10:13(6:21/km) 126/148bpm 119cal 9.45/10.68kmph
2) 1.61km - 12:31(7:47/km) 123/152bpm 123cal 7.71/11.52kmph
3) 1.61km - 9:16(5:45/km) 124/134bpm 85cal 10.42/11.29kmph
4) 1.61km - 9:05(5:39/km) 119/139bpm 67cal 10.63/11.22kmph
5) 1.61km - 9:00(5:35/km) 127/141bpm 82cal 10.74/11.59kmph
6) 1.61km - 8:58(5:35/km) 131/141bpm 88cal 10.76/11.42kmph
7) 1.61km - 8:28(5:16/km) 139/153bpm 100cal 11.4/11.92kmph
8) 1.61km - 8:34(5:19/km) 143/171bpm 106cal 11.28/11.92kmph
9) 1.61km - 8:31(5:17/km) 136/150bpm 82cal 11.35/12.26kmph
10) 1.61km - 8:36(5:21/km) 136/146bpm 81cal 11.22/12.09kmph
11) 1.61km - 8:03(5:00/km) 137/152bpm 74cal 11.99/12.36kmph
12) 0.87km - 4:03(4:41/km) 139/148bpm 41cal 12.83/14.44kmph

10:13 12:31 9:16 9:05 9:00 8:58 8:28 8:34 8:31 8:36 8:03 4:03

Pin Map

0mi in 0

Pace

11%

38%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:57	4:57	9:55	117 87-131	1160	183 172-188
1.00	10:13	5:15	10:31	135 128-146	1419	184 176-190
1.50	18:10	7:57	15:55	122 84-138	1941	183 174-188
2.00	22:44	4:34	9:07	133 121-152	1213	187 182-190
2.50	27:21	4:37	9:15	127 118-133	1174	183 174-190
3.00	32:00	4:39	9:17	122 113-130	1133	182 172-190
3.50	36:33	4:34	9:08	117 109-122	1068	182 174-186
4.00	41:04	4:31	9:02	121 109-139	1093	183 174-188
4.50	45:39	4:35	9:10	130 118-139	1191	183 172-188
5.00	50:04	4:25	8:49	124 112-131	1094	185 176-188
5.50	54:35	4:31	9:02	133 126-139	1200	186 182-190
6.00	59:02	4:28	8:55	130 122-141	1160	185 178-190
6.50	1:03:19	4:17	8:33	136 126-148	1164	186 180-190
7.00	1:07:30	4:11	8:22	142 130-151	1189	186 182-188
7.50	1:11:48	4:18	8:36	148 132-169	1272	185 178-190
8.00	1:16:04	4:16	8:31	141 136-147	1202	186 182-190
8.50	1:20:18	4:14	8:29	136 126-147	1154	187 184-190
9.00	1:24:34	4:16	8:32	137 124-150	1169	185 180-190
9.50	1:28:58	4:24	8:48	132 126-142	1162	186 178-190
10.00	1:33:11	4:12	8:24	141 135-145	1185	185 176-190
10.50	1:37:15	4:04	8:08	139 129-151	1130	186 180-190
11.00	1:41:14	3:59	7:58	134 125-152	1068	186 174-190
11.50	1:44:59	3:45	7:30	139 134-146	1044	188 184-194
11.54	1:45:17	18	8:00	146 146-146	1169	181 180-184

Heart

132/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (194 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	184	11.5	1:44:23	9:03
Walk	0.0	0	0	0	NAN:00:00
Still	0.9	-	-	54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	44.78%	More
800m	3:43	7:28	50.38%	More
1km	4:43	7:35	51.85%	More
Mile	7:44	7:44	53.84%	More
5k	25:34	8:14	55.38%	More
5 miles	41:38	8:20	55.30%	More
10k	52:18	8:25	54.95%	More
10 miles	1:26:46	8:41	54.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	52.80
5km	26:12	8:26	54.04
5M	43:23	8:41	53.08
10km	54:37	8:47	52.62
10M	1:30:27	9:03	52.48
Half	2:00:26	9:12	51.73
20M	3:08:35	9:26	52.35
Mara	4:11:05	9:35	52.43

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