Sun 3rd Feb 2019 at 9:00am by Honley Lion

Run > Long Run

breezy
v cold

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Time
1:53:57
Miles
13.28
Min/mi
8:35
Pacing
73%
WAVA
63.38
Stride(cm)
98
Cals
1087
Cadence
191
BPM
128
%MHR
65.5
B/mi
1097
Surface
Road

Notes & Comments

Ainley Top, Blackley, Holywell Green, Salterhebble, back on canal

Split Summary
===
1) 1m - 10:01(10:01/m) 127/140bpm 114cal 5.99/6.99mph
2) 1m - 9:07(9:07/m) 129/137bpm 103cal 6.59/7.08mph
3) 1m - 8:37(8:37/m) 130/137bpm 96cal 6.96/7.91mph
4) 1m - 10:04(10:04/m) 129/137bpm 108cal 5.96/7.03mph
5) 1m - 8:42(8:42/m) 138/150bpm 104cal 6.9/7.95mph
6) 1m - 8:02(8:02/m) 132/140bpm 83cal 7.47/7.89mph
7) 1m - 8:30(8:30/m) 118/124bpm 40cal 7.05/8.04mph
8) 1m - 8:35(8:35/m) 117/123bpm 39cal 6.99/7.6mph
9) 1m - 8:14(8:14/m) 122/129bpm 57cal 7.28/7.91mph
10) 1m - 8:01(8:01/m) 128/132bpm 75cal 7.48/8.04mph
11) 1m - 7:54(7:54/m) 131/134bpm 80cal 7.6/7.95mph
12) 1m - 7:53(7:53/m) 133/136bpm 84cal 7.61/8.01mph
13) 1m - 8:07(8:07/m) 132/139bpm 80cal 7.39/8.01mph
14) 0.28m - 2:09(7:47/m) 136/138bpm 24cal 7.72/8.2mph

10:01 9:07 8:37 10:04 8:42 8:02 8:30 8:35 8:14 8:01 7:54 7:53 8:07 2:09

Pace

27%

35%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	5:14	5:14 +5	10:29	127 98-140	1331	179 110-194
1.00	10:05	4:51	9:42	127 123-131	1231	188 182-192
1.50	14:45	4:40	9:20	127 124-132	1185	190 184-194
2.00	19:12	4:27	8:54	130 124-137	1156	191 184-196
2.50	23:33	4:21	8:42	133 126-136	1157	191 138-196
3.00	27:49	4:16	8:33	126 117-135	1077	193 180-202
3.50	32:51	5:01	10:02	127 114-136	1275	180 124-194
4.00	37:53	5:02	10:04	130 125-137	1310	184 126-194
4.50	42:27	4:34	9:09	138 127-142	1262	181 124-196
5.00	46:35	4:08	8:15	138 131-150	1139	194 186-202
5.50	50:34	3:59	7:59	137 134-140	1093	195 192-200
6.00	54:37	4:03	8:05	126 119-137	1019	195 188-208
6.50	58:57	4:21	8:41	116 112-120	1008	195 184-204
7.00	1:03:07	4:10	8:20	119 113-123	991	195 186-204
7.50	1:09:18	6:11 +1:58	12:22	115 89-123	1422	194 170-204
8.00	1:13:40	4:22	8:44	116 106-119	1013	193 190-200
8.50	1:17:57	4:17	8:34	120 117-126	1027	193 190-198
9.00	1:21:55	3:58	7:56	124 118-128	983	195 192-200
9.50	1:26:08	4:14	8:27	127 123-130	1073	193 186-200
10.00	1:29:56	3:47	7:35	129 127-132	978	197 190-204
10.50	1:33:54	3:58	7:56	129 128-133	1024	194 186-200
11.00	1:37:49	3:55	7:51	132 128-134	1036	196 192-200
11.50	1:41:49	4:00	8:00	133 130-135	1063	194 186-200
12.00	1:45:43	3:54	7:47	133 130-135	1036	195 190-200
12.50	1:49:59	4:16	8:32	131 128-134	1118	191 110-198
13.00	1:53:50	3:51	7:43	132 122-139	1018	194 190-198
13.28	1:55:59	2:09	7:46	136 134-138	1057	193 188-198

Heart

128/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

191 (208 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	192	13.1	1:52:46	8:38
Walk	2.8	125	0.2	3:13	15:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	48.23%	More
800m	3:45	7:33	56.12%	More
1km	4:43	7:36	58.07%	More
Mile	7:44	7:44	60.21%	More
5k	24:36	7:55	64.50%	More
5 miles	39:56	7:59	64.96%	More
10k	52:14	8:24	62.12%	More
10 miles	1:25:26	8:33	62.91%	More
Half	1:53:58	8:42	62.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:59	6:59	66.70
5km	23:45	7:39	66.83
5M	39:42	7:56	65.34
10km	50:12	8:05	64.64
10M	1:23:54	8:23	64.05
Half	1:52:17	8:34	62.91
20M	2:57:17	8:52	63.14
Mara	3:57:17	9:03	62.90

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