Wed 12th Dec 2018 at 5:00pm by Steve Shaughnessy

Run > Progressive

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Time
51:11
Miles
6.77
Min/mi
7:34
Pacing
73%
WAVA
71.48
Stride(cm)
134
Cals
873
Cadence
159
BPM
161
%MHR
94
B/mi
1215
Asc(m)
73
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:01/m) 177/186bpm 148cal 7.48/7.93mph
2) 1m - 7:51(7:51/m) 184/189bpm 146cal 7.65/8.2mph
3) 1m - 7:31(7:31/m) 170/192bpm 133cal 7.99/8.39mph
4) 1m - 7:21(7:21/m) 142/162bpm 113cal 8.16/8.77mph
5) 1m - 7:18(7:18/m) 147/153bpm 117cal 8.22/8.83mph
6) 1m - 7:25(7:25/m) 149/155bpm 122cal 8.08/8.87mph
7) 0.77m - 5:44(7:25/m) 149/153bpm 94cal 8.09/8.7mph

8:01 7:51 7:31 7:21 7:18 7:25 5:44

Pace

20%

34%

39%

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	8:45	169 123-183	1479	159 120-246	1/5
0.50	4:09	1:58	7:52	179 175-184	1407	158 154-162	2/1
0.75	6:06	1:57	7:49	181 178-184	1414	158 156-162	3/3
1.00	8:01	1:55	7:39	182 180-186	1391	158 154-164	0/5
1.25	9:58	1:57	7:48	183 179-186	1427	158 154-164	1/0
1.50	11:57	1:59	7:56	184 179-187	1459	158 154-162	3/1
1.75	13:56	1:59	7:57	184 177-189	1463	159 154-164	6/0
2.00	16:23	2:27 +32	9:47	184 176-189	1800	160 156-164	5/1
2.25	18:12	1:49	7:15	186 182-190	1347	159 156-162	0/6
2.50	20:02	1:51	7:22	185 180-188	1363	158 154-162	1/7
2.75	22:00	1:58	7:51	163 139-192	1280	160 154-166	5/0
3.00	23:54	1:54	7:37	148 143-153	1128	159 148-164	6/5
3.25	26:27	2:33 +35	10:10	141 126-162	1434	160 122-164	7/0
3.50	28:51	2:24 +32	9:36	137 129-145	1316	158 122-164	4/2
3.75	30:37	1:46	7:03	144 138-155	1016	159 156-164	1/4
4.00	32:22	1:45	7:00	147 145-149	1030	160 156-162	0/7
4.25	34:08	1:46	7:04	147 146-150	1039	158 156-162	0/7
4.50	35:59	1:52	7:26	147 144-153	1094	158 154-162	0/1
4.75	37:48	1:49	7:15	147 144-149	1065	159 154-162	1/5
5.00	39:40	1:52	7:30	148 146-151	1109	159 156-162	2/2
5.25	41:27	1:46	7:05	148 147-150	1049	160 156-162	3/1
5.50	43:25	1:58	7:54	150 148-154	1184	159 152-164	3/0
5.75	45:54	2:29 +41	9:54	149 144-151	1476	158 122-164	0/1
6.00	47:46	1:52	7:28	150 145-155	1119	163 122-170	5/0
6.25	49:36	1:50	7:20	148 145-151	1085	161 156-166	3/3
6.50	51:27	1:51	7:25	149 147-153	1106	160 156-164	1/1
6.75	54:11	2:44 +52	10:57	148 145-153	1621	161 122-168	5/1
6.77	54:23	12	8:44	151 150-151	1318	159 156-162	0/0

Heart

161/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 25m, Flat prediction 49:21

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.3%	8:39
12 2.2%	7:47
11 1.9%	9:16
See your biggest climbs

Cadence

159 (246 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	159	6.7	50:48	7:54
Walk	1.8	122	0	1:03	40:09
Still	0.0	-	-	1	-
Pause	4.4	-	-	2:31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	52.33%	More
800m	3:27	6:56	62.43%	More
1km	4:20	6:59	64.77%	More
Mile	7:07	7:07	67.21%	More
5k	23:22	7:31	69.75%	More
5 miles	39:05	7:49	68.23%	More
10k	48:57	7:53	68.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:44	6:44	70.98
5km	22:24	7:13	72.74
5M	37:06	7:25	71.87
10km	46:44	7:31	71.41
10M	1:17:26	7:45	71.43
Half	1:43:07	7:52	70.52
20M	2:41:33	8:05	71.33
Mara	3:35:10	8:13	71.41

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