Sun 13th Jan 2019 at 8:00am by Dillthedog

Run > Medium Long Run

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Time
1:50:43
Miles
11.87
Min/mi
9:20
Pacing
90%
WAVA
54.00
Stride(cm)
95
Cals
1542
Cadence
181
BPM
151
%MHR
89.5
B/mi
1410
Asc(m)
240
Hillscore
10
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:32(9:32/m) 142/157bpm 125cal 6.29/7.39mph
2) 1m - 9:04(9:04/m) 152/163bpm 130cal 6.61/7.37mph
3) 1m - 9:20(9:20/m) 144/152bpm 124cal 6.43/7.28mph
4) 1m - 10:31(10:31/m) 153/162bpm 151cal 5.71/7.83mph
5) 1m - 8:42(8:42/m) 155/164bpm 127cal 6.9/7.58mph
6) 1m - 9:04(9:04/m) 156/164bpm 132cal 6.62/8.79mph
7) 1m - 9:22(9:22/m) 155/161bpm 136cal 6.41/7.72mph
8) 1m - 9:04(9:04/m) 154/162bpm 130cal 6.61/7.06mph
9) 1m - 9:14(9:14/m) 150/157bpm 124cal 6.5/7.6mph
10) 1m - 9:10(9:10/m) 153/158bpm 128cal 6.54/7.18mph
11) 1m - 9:33(9:33/m) 151/159bpm 127cal 6.28/6.62mph
12) 0.87m - 8:07(9:17/m) 150/156bpm 108cal 6.46/6.89mph

9:32 9:04 9:20 10:31 8:42 9:04 9:22 9:04 9:14 9:10 9:33 8:07

Pin Map

0mi in 0

Pace

15%

34%

38%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:04	5:04	10:08	137 96-147	1388	176 170-180	5/5
1.00	9:32	4:28	8:56	147 138-157	1313	179 176-184	4/4
1.50	14:07	4:35	9:09	153 147-159	1401	180 178-182	7/5
2.00	18:35	4:29	8:58	151 143-163	1353	181 178-184	4/4
2.50	23:07	4:32	9:04	142 136-146	1288	181 178-184	6/3
3.00	27:56	4:48	9:37	145 141-152	1394	179 176-182	10/6
3.50	33:12	5:16	10:32	150 143-162	1580	179 172-182	33/2
4.00	38:26	5:15	10:29	156 149-160	1636	181 178-184	31/31
4.50	42:44	4:18	8:36	158 151-164	1358	183 180-188	4/13
5.00	47:09	4:24	8:49	153 148-159	1348	182 172-186	10/17
5.50	51:49	4:40	9:20	156 151-162	1456	182 176-184	5/11
6.00	56:13	4:25	8:49	157 152-164	1385	181 168-186	3/14
6.50	1:01:00	4:46	9:33	155 147-161	1480	182 176-184	14/3
7.00	1:05:34	4:34	9:08	154 142-160	1407	182 178-186	11/7
7.50	1:10:02	4:28	8:56	154 147-157	1377	183 180-186	14/4
8.00	1:14:39	4:37	9:13	154 144-161	1420	183 180-186	11/7
8.50	1:19:31	4:52	9:45	148 142-152	1442	183 178-186	29/36
9.00	1:23:58	4:27 +5	8:54	152 146-156	1352	179 162-184	2/31
9.50	1:28:36	4:38	9:16	152 148-157	1409	182 178-186	8/11
10.00	1:33:08	4:33	9:05	153 148-158	1390	182 180-186	3/5
10.50	1:37:49	4:41	9:21	151 139-159	1412	182 178-184	3/3
11.00	1:42:41	4:52	9:44	151 145-156	1471	182 180-184	2/3
11.50	1:47:18	4:37	9:13	150 142-155	1383	182 180-184	3/3
11.87	1:50:48	3:30	9:24	152 148-155	1428	181 178-184	6/5

Heart

151/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 240m, Range 74m, Flat prediction 1:49:19

Elevation Graph

Biggest Climbs (m)	Min/mi
68 6.7%	10:44
33 5.4%	10:24
See your biggest climbs

Cadence

181 (188 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	180	11.9	1:50:43	9:20
Walk	0.0	0	0	0	NAN:00:00
Pause	0.1	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:24	45.43%	More
800m	4:05	8:14	48.20%	More
1km	5:12	8:21	49.45%	More
Mile	8:35	8:35	50.78%	More
5k	28:00	9:01	53.01%	More
5 miles	45:27	9:05	53.23%	More
10k	56:32	9:06	53.45%	More
10 miles	1:32:44	9:16	53.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	55.91
5km	26:18	8:28	56.45
5M	43:49	8:46	55.21
10km	55:19	8:54	54.63
10M	1:32:08	9:13	54.24
Half	2:03:04	9:24	53.32
20M	3:13:43	9:41	53.68
Mara	4:18:46	9:53	53.58

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