Fri 28th Dec 2018 at 11:00am by Spiggot

Run > General

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Time
3:00:02
Miles
20.03
Min/mi
8:59
Pacing
36%
WAVA
56.70
Stride(cm)
109
Cals
1511
Cadence
164
BPM
142
%MHR
83
B/mi
1276
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:13(9:13/m) 116/130bpm 67cal 6.52/6.95mph
2) 1m - 9:12(9:12/m) 127/142bpm 78cal 6.53/6.78mph
3) 1m - 9:15(9:15/m) 137/148bpm 90cal 6.49/6.78mph
4) 1m - 8:57(8:57/m) 139/155bpm 86cal 6.71/7.45mph
5) 1m - 8:46(8:46/m) 145/184bpm 89cal 6.84/7.01mph
6) 1m - 8:54(8:54/m) 152/174bpm 97cal 6.74/7.01mph
7) 1m - 8:44(8:44/m) 144/177bpm 80cal 6.88/7.58mph
8) 1m - 8:48(8:48/m) 143/146bpm 77cal 6.82/6.99mph
9) 1m - 8:48(8:48/m) 142/169bpm 70cal 6.82/6.99mph
10) 1m - 8:51(8:51/m) 141/146bpm 68cal 6.78/7.01mph
11) 1m - 8:31(8:31/m) 138/148bpm 56cal 7.04/7.68mph
12) 1m - 8:36(8:36/m) 145/149bpm 74cal 6.97/7.1mph
13) 1m - 8:22(8:22/m) 145/150bpm 66cal 7.16/7.28mph
14) 1m - 8:25(8:25/m) 147/159bpm 71cal 7.13/7.51mph
15) 1m - 8:32(8:32/m) 143/148bpm 58cal 7.04/7.53mph
16) 1m - 8:29(8:29/m) 142/152bpm 52cal 7.08/7.66mph
17) 1m - 8:41(8:41/m) 144/174bpm 59cal 6.92/7.22mph
18) 1m - 9:35(9:35/m) 143/149bpm 63cal 6.26/6.87mph
19) 1m - 9:46(9:46/m) 152/167bpm 87cal 6.14/8.16mph
20) 1m - 11:06(11:06/m) 159/176bpm 117cal 5.41/6.39mph
21) 0.03m - 33(18:02/m) 164/170bpm 6cal 3.33/5.41mph

9:13 9:12 9:15 8:57 8:46 8:54 8:44 8:48 8:48 8:51 8:31 8:36 8:22 8:25 8:32 8:29 8:41 9:35 9:46 11:06 33

Pace

20%

13%

67%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:11	9:11	9:11	114 76-130	1048	162 122-170
2.00	18:24	9:13	9:13	128 112-141	1179	162 160-166
3.00	27:49	9:25 +10	9:25	138 126-148	1300	162 158-166
4.00	37:41	9:51 +54	9:51	139 133-155	1370	163 160-170
5.00	46:27	8:46	8:46	147 134-183	1289	165 158-170
6.00	55:21	8:54	8:54	153 141-174	1362	165 162-168
7.00	1:04:52	9:31 +48	9:31	144 127-177	1371	165 122-170
8.00	1:13:40	8:48	8:48	143 138-146	1258	166 164-172
9.00	1:25:17	11:38 +2:50	11:38	143 136-168	1663	166 162-170
10.00	1:34:08	8:51	8:51	141 135-146	1247	165 162-170
11.00	1:47:36	13:28 +4:57	13:28	135 87-147	1817	167 122-176
12.00	1:56:12	8:36	8:36	145 142-149	1248	167 162-170
13.00	2:04:34	8:22	8:22	145 142-150	1214	169 166-174
14.00	2:14:24	9:50 +1:25	9:50	147 134-159	1446	167 122-172
15.00	2:27:22	12:57 +4:26	12:57	140 101-147	1814	168 122-174
16.00	2:37:32	10:10 +1:41	10:10	141 116-152	1433	169 122-178
17.00	2:46:37	9:05 +25	9:05	145 135-173	1318	167 122-172
18.00	2:58:22	11:45 +2:08	11:45	142 107-149	1669	164 122-172
19.00	3:09:14	10:52 +1:06	10:52	152 123-167	1652	165 162-244
20.00	3:20:20	11:06	11:06	157 134-176	1743	156 120-170
20.03	3:20:53	33	18:05	160 154-168	2894	119 110-122

Heart

142/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (244 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.9	165	19.8	2:55:19	9:26
Walk	6.8	123	0.3	14:28	56:53
Still	0.0	-	-	1	-
Pause	5.2	-	-	11:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	42.32%	More
800m	4:05	8:12	46.28%	More
1km	5:07	8:15	48.20%	More
Mile	8:20	8:20	51.10%	More
5k	26:22	8:29	56.42%	More
5 miles	44:49	8:58	54.00%	More
10k	56:55	9:10	53.18%	More
10 miles	1:34:05	9:24	52.86%	More
Half	2:05:06	9:33	52.22%	More
20 miles	3:20:20	10:01	50.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	56.63
5km	24:58	8:02	59.57
5M	41:21	8:16	58.53
10km	52:04	8:23	58.13
10M	1:26:13	8:37	57.69
Half	1:54:47	8:46	56.52
20M	2:59:45	8:59	56.69
Mara	3:59:19	9:08	56.35

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