Sat 9th Feb 2019 at 9:00am by slowblonde

Run > Long Run

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Time
2:07:45
Miles
11.41
Min/mi
11:12
Pacing
72%
WAVA
45.84
Stride(cm)
80
Cals
1184
Cadence
179
BPM
152
%MHR
84.5
B/mi
1703
Asc(m)
268
Hillscore
1
Surface
Road

Notes & Comments

With Aine (1st 6 miles with Lynette)

Split Summary
===
1) 1m - 11:11(11:11/m) 135/152bpm 96cal 5.36/5.55mph
2) 1m - 11:05(11:05/m) 147/160bpm 106cal 5.41/6.7mph
3) 1m - 11:02(11:02/m) 156/168bpm 111cal 5.44/5.85mph
4) 1m - 11:17(11:17/m) 149/157bpm 103cal 5.32/5.95mph
5) 1m - 11:50(11:50/m) 150/161bpm 105cal 5.07/6.16mph
6) 1m - 11:19(11:19/m) 152/163bpm 102cal 5.3/6.12mph
7) 1m - 11:20(11:20/m) 150/161bpm 95cal 5.29/5.99mph
8) 1m - 11:01(11:01/m) 158/170bpm 103cal 5.45/6.01mph
9) 1m - 10:55(10:55/m) 158/171bpm 102cal 5.5/6.16mph
10) 1m - 11:10(11:10/m) 161/169bpm 108cal 5.37/6.22mph
11) 1m - 11:17(11:17/m) 162/171bpm 110cal 5.32/6.28mph
12) 0.41m - 4:17(10:26/m) 164/167bpm 43cal 5.75/6.18mph

11:11 11:05 11:02 11:17 11:50 11:19 11:20 11:01 10:55 11:10 11:17 4:17

Pace

11%

23%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:35	5:35	11:09	128 89-151	1427	177 114-184	13/13
1.00	11:11	5:36	11:13	141 133-151	1581	181 176-188	11/11
1.50	16:53	5:43	11:25	144 130-154	1644	177 120-184	12/7
2.00	24:02	7:09 +1:45	14:17	150 139-158	2143	182 178-186	15/16
2.50	29:32	5:30	11:00	157 148-167	1726	182 170-186	8/8
3.00	35:04	5:32	11:05	156 150-162	1728	182 176-188	24/18
3.50	40:49	5:45	11:29	149 132-156	1711	176 122-186	21/27
4.00	47:53	7:04 +1:31	14:08	147 122-155	2078	179 124-220	13/9
4.50	53:52	5:59 +3	11:57	145 127-157	1734	174 118-186	14/15
5.00	59:58	6:06 +12	12:13	155 144-161	1892	180 164-184	13/18
5.50	1:05:55	5:57	11:54	152 133-163	1808	171 128-184	15/14
6.00	1:11:17	5:22	10:44	152 144-158	1633	183 176-186	8/13
6.50	1:18:31	7:14 +1:37	14:29	144 120-157	2084	172 118-186	12/12
7.00	1:24:15	5:44	11:27	154 148-161	1764	184 180-190	11/11
7.50	1:30:29	6:14 +32	12:28	152 131-167	1896	177 118-186	11/11
8.00	1:36:08	5:38 +19	11:17	162 154-170	1828	183 172-188	6/6
8.50	1:42:41	6:33 +1:02	13:06	157 135-171	2057	177 118-188	9/7
9.00	1:48:13	5:33 +9	11:05	158 153-161	1752	184 180-188	5/8
9.50	1:53:52	5:38	11:17	159 148-168	1794	178 118-188	9/12
10.00	1:59:23	5:31	11:03	162 160-165	1790	184 178-188	7/4
10.50	2:05:40	6:17 +28	12:34	161 149-170	2023	176 118-192	8/5
11.00	2:11:49	6:09 +42	12:19	163 153-166	2006	182 178-188	8/5
11.41	2:16:10	4:21 +4	10:37	164 162-167	1740	184 180-190	7/11

Heart

152/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 268m, Range 22m, Flat prediction 2:07:51

Elevation Graph

Biggest Climbs (m)	Min/mi
12 10.0%	9:53
See your biggest climbs

Cadence

179 (220 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.3	182	11.1	2:02:36	11:24
Walk	6.8	124	0.3	9:30	32:26
Still	0.0	-	-	1	-
Pause	2.9	-	-	4:03	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:04	35.34%	More
800m	5:15	10:34	37.30%	More
1km	6:44	10:51	37.89%	More
Mile	10:58	10:58	39.73%	More
5k	35:41	11:29	42.65%	More
5 miles	58:35	11:43	42.38%	More
10k	1:13:36	11:51	42.22%	More
10 miles	1:59:21	11:56	42.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:55	9:55	43.94
5km	32:36	10:30	46.70
5M	53:43	10:45	46.22
10km	1:07:29	10:52	46.05
10M	1:51:14	11:07	45.90
Half	2:27:41	11:16	45.08
20M	3:50:18	11:31	45.36
Mara	5:05:48	11:40	45.15

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