Sun 20th Jan 2019 at 10:00am by chris palmer

Run > Long Run

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Time
1:38:59
Miles
12.01
Min/mi
8:15
Pacing
84%
WAVA
63.40
Stride(cm)
108
Cals
1217
Cadence
181
BPM
159
%MHR
83.5
B/mi
1308
Asc(m)
276
Hillscore
14
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:18/m) 138/146bpm 90cal 7.23/7.76mph
2) 1m - 8:00(8:00/m) 150/158bpm 96cal 7.51/7.89mph
3) 1m - 8:21(8:21/m) 154/160bpm 103cal 7.19/8.1mph
4) 1m - 8:44(8:44/m) 155/168bpm 106cal 6.87/8.1mph
5) 1m - 8:26(8:26/m) 167/178bpm 113cal 7.11/7.87mph
6) 1m - 8:23(8:23/m) 160/175bpm 104cal 7.15/8.27mph
7) 1m - 8:19(8:19/m) 161/174bpm 104cal 7.21/8.18mph
8) 1m - 8:13(8:13/m) 159/165bpm 97cal 7.31/7.68mph
9) 1m - 7:48(7:48/m) 164/168bpm 100cal 7.69/8.14mph
10) 1m - 7:58(7:58/m) 164/170bpm 99cal 7.53/8.06mph
11) 1m - 8:20(8:20/m) 165/173bpm 102cal 7.2/8.06mph
12) 1m - 8:04(8:04/m) 168/179bpm 103cal 7.43/8.06mph
13) 0.01m - 4(6:25/m) 178/179bpm 9.35/7.89mph

8:18 8:00 8:21 8:44 8:26 8:23 8:19 8:13 7:48 7:58 8:20 8:04 4

Pin Map

0mi in 0

Pace

18%

30%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:19	4:19	8:39	134 96-145	1158	182 122-186	8/3
1.00	8:19	4:00	7:59	142 139-145	1134	182 176-188	7/10
1.50	12:16	3:58	7:55	148 143-153	1172	183 178-188	5/10
2.00	16:21	4:04	8:09	152 148-159	1238	180 146-186	11/7
2.50	20:20	3:59	7:59	152 145-159	1213	180 162-186	10/18
3.00	24:43	4:23	8:46	155 149-161	1359	180 136-184	32/4
3.50	28:57	4:14	8:28	153 149-160	1296	180 118-186	4/18
4.00	33:26	4:29	8:58	155 137-170	1389	180 138-186	41/26
4.50	37:48	4:22	8:43	168 158-178	1465	177 134-184	17/0
5.00	42:14	4:26 +22	8:52	167 155-174	1481	182 178-184	17/1
5.50	46:13	4:00	7:59	164 156-175	1310	181 166-186	8/18
6.00	50:37	4:24	8:48	158 148-164	1391	179 140-186	9/17
6.50	54:38	4:00	8:01	163 157-173	1306	181 174-184	2/14
7.00	58:58	4:20	8:40	160 152-164	1385	177 128-184	9/3
7.50	1:03:04	4:07	8:14	161 159-164	1325	182 178-186	14/14
8.00	1:07:34	4:30 +27	9:00	157 144-163	1412	180 118-186	9/14
8.50	1:11:23	3:49	7:38	164 161-167	1253	183 180-188	7/11
9.00	1:15:24	4:00	8:01	165 159-168	1322	182 170-186	16/21
9.50	1:19:25	4:01	8:02	163 158-169	1309	182 176-184	1/22
10.00	1:23:21	3:57	7:53	164 157-170	1294	181 132-186	6/11
10.50	1:27:20	3:59	7:58	168 164-173	1339	181 138-186	10/2
11.00	1:31:42	4:21	8:42	163 155-172	1419	179 130-186	4/13
11.50	1:35:41	3:59	7:58	167 154-174	1331	180 142-186	12/1
12.00	1:40:22	4:42 +39	9:23	169 161-179	1587	182 176-188	7/8
12.01	1:40:28	6	9:48	178 178-178	1745	182 182-182	0/0

Heart

159/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 276m, Range 67m, Flat prediction 1:36:28

Elevation Graph

Biggest Climbs (m)	Min/mi
65 3.2%	8:45
29 5.7%	9:34
13 1.4%	8:38
12 3.7%	8:59
12 3.7%	8:02
11 1.2%	9:05
See your biggest climbs

Cadence

181 (188 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.3	181	11.9	1:36:44	8:14
Walk	2.7	134	0.1	2:43	19:52
Pause	1.0	-	-	1:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	46.89%	More
800m	3:44	7:30	54.67%	More
1km	4:40	7:31	56.87%	More
Mile	7:40	7:40	58.76%	More
5k	24:49	7:59	61.84%	More
5 miles	40:57	8:11	61.14%	More
10k	51:04	8:13	61.28%	More
10 miles	1:23:00	8:18	62.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:10	6:10	73.05
5km	21:51	7:02	70.21
5M	37:11	7:26	67.33
10km	47:24	7:38	66.02
10M	1:20:40	8:04	64.20
Half	1:49:04	8:20	62.38
20M	2:54:59	8:45	61.61
Mara	3:56:36	9:02	60.76

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