Wed 2nd Jan 2019 at 8:00am by chris palmer

Run > Medium Long Run

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Time
1:24:58
Miles
10.07
Min/mi
8:26
Pacing
57%
WAVA
61.42
Stride(cm)
105
Cals
1035
Cadence
182
BPM
162
%MHR
85.5
B/mi
1370
Asc(m)
232
Hillscore
11
Surface
Road

Notes & Comments

Inc 4 x 1 mile with Liz, Lisa and Fiona

Split Summary
===
1) 3.17m - 28:21(8:57/m) 158/174bpm 354cal 6.71/8.45mph
2) 1.03m - 6:39(6:27/m) 170/173bpm 88cal 9.3/10.31mph
3) 0.1m - 1:59(19:31/m) 156/169bpm 21cal 3.07/9mph
4) 0.98m - 6:21(6:31/m) 169/173bpm 83cal 9.21/10.37mph
5) 0.25m - 3:41(14:46/m) 162/173bpm 44cal 4.06/9.41mph
6) 1.01m - 6:58(6:54/m) 166/178bpm 85cal 8.69/10.67mph
7) 0.09m - 2:05(22:20/m) 155/174bpm 19cal 2.69/8.56mph
8) 1.01m - 7:24(7:18/m) 169/180bpm 96cal 8.22/10.46mph
9) 2.43m - 21:28(8:51/m) 163/176bpm 245cal 6.78/9mph
10) 0m - 2(8:12/m) 160/160bpm 7.32/7.78mph

28:21 6:39 1:59 6:21 3:41 6:58 2:05 7:24 21:28 2

Pin Map

0mi in 0

Pace

25%

23%

15%

10%

12%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:25	4:25	8:51	147 112-156	1300	185 116-192	10/8
1.00	9:06	4:40 +25	9:21	154 145-161	1439	186 142-192	7/12
1.50	13:17	4:12	8:23	158 151-164	1325	186 138-192	13/1
2.00	17:28	4:11	8:21	159 154-163	1328	186 168-192	10/8
2.50	24:21	6:54 +2:11	13:47	160 128-170	2206	177 84-196	22/10
3.00	28:58	4:37	9:14	167 163-171	1541	181 176-188	7/2
3.50	33:09	4:11	8:21	169 164-173	1411	190 176-204	14/3
4.00	36:18	3:10	6:19	170 165-172	1074	189 186-192	2/12
4.50	40:54	4:36	9:12	162 139-172	1489	175 116-200	6/5
5.00	44:09	3:15	6:30	170 167-173	1104	190 182-200	5/27
5.50	48:41	4:32	9:03	166 150-172	1503	173 112-196	13/8
6.00	52:48	4:07	8:14	160 131-170	1317	185 94-202	15/9
6.50	56:24	3:37	7:14	169 161-178	1222	180 84-194	20/32
7.00	1:01:14	4:49	9:38	162 141-174	1561	173 110-204	31/14
7.50	1:05:01	3:48	7:35	170 164-175	1290	189 144-196	13/24
8.00	1:10:02	5:01	10:02	166 150-180	1666	176 106-192	15/12
8.50	1:13:57	3:54	7:49	164 160-169	1281	186 184-188	5/10
9.00	1:18:06	4:09	8:18	163 156-168	1353	183 140-190	4/10
9.50	1:22:36	4:31	9:01	162 156-168	1461	181 124-188	9/7
10.00	1:27:01	4:25	8:50	159 140-166	1405	183 144-188	9/7
10.07	1:27:37	36	8:14	160 160-162	1318	184 180-186	0/5

Heart

162/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 232m, Range 42m, Flat prediction 1:24:01

Elevation Graph

Biggest Climbs (m)	Min/mi
21 1.1%	8:41
18 11.0%	6:31
18 2.5%	6:37
17 1.2%	8:37
16 15.6%	8:58
13 11.8%	19:19
See your biggest climbs

Cadence

182 (204 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.6	186	9.7	1:17:36	8:02
Walk	10.6	119	0.4	9:18	26:17
Still	0.4	-	-	19	-
Pause	0.5	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:58	57.93%	More
800m	3:08	6:18	65.12%	More
1km	3:55	6:19	67.67%	More
Mile	6:24	6:24	70.37%	More
5k	23:43	7:38	64.69%	More
5 miles	40:26	8:05	61.92%	More
10k	50:29	8:08	61.98%	More
10 miles	1:26:52	8:41	59.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	70.02
5km	22:50	7:21	67.19
5M	38:52	7:46	64.41
10km	49:33	7:58	63.16
10M	1:24:18	8:26	61.43
Half	1:54:00	8:42	59.68
20M	3:02:53	9:09	58.95
Mara	4:07:16	9:26	58.14

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