Sun 10th Mar 2019 at 8:00am by Phill_Young

Run > Long Run

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Time
2:30:02
Miles
21.28
Min/mi
7:03
Pacing
91%
WAVA
69.18
Stride(cm)
117
Cals
1653
Cadence
196
BPM
148
%MHR
75
B/mi
1047
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:16(7:16/m) 140/153bpm 91cal 8.25/10.31mph
2) 1m - 7:00(7:00/m) 150/155bpm 98cal 8.57/10.56mph
3) 1m - 6:47(6:47/m) 150/156bpm 95cal 8.84/9.35mph
4) 1m - 6:39(6:39/m) 151/154bpm 92cal 9.02/9.77mph
5) 1m - 6:44(6:44/m) 152/155bpm 93cal 8.9/9.46mph
6) 1m - 7:09(7:09/m) 153/158bpm 96cal 8.38/9.33mph
7) 1m - 6:44(6:44/m) 148/156bpm 80cal 8.92/10.02mph
8) 1m - 7:09(7:09/m) 152/160bpm 91cal 8.4/9.43mph
9) 1m - 7:01(7:01/m) 151/153bpm 86cal 8.56/9.52mph
10) 1m - 7:03(7:03/m) 149/156bpm 81cal 8.51/9.31mph
11) 1m - 6:59(6:59/m) 151/157bpm 83cal 8.6/9.27mph
12) 1m - 7:08(7:08/m) 149/153bpm 79cal 8.42/9.6mph
13) 1m - 7:05(7:05/m) 150/154bpm 80cal 8.48/9.1mph
14) 1m - 7:35(7:35/m) 150/157bpm 79cal 7.91/9.71mph
15) 1m - 7:01(7:01/m) 148/151bpm 64cal 8.56/8.93mph
16) 1m - 7:10(7:10/m) 148/155bpm 67cal 8.37/9.62mph
17) 1m - 7:25(7:25/m) 146/152bpm 53cal 8.09/9.62mph
18) 1m - 7:12(7:12/m) 143/151bpm 45cal 8.33/9.68mph
19) 1m - 6:54(6:54/m) 145/150bpm 56cal 8.69/9.46mph
20) 1m - 6:56(6:56/m) 146/150bpm 59cal 8.66/9.46mph
21) 1m - 6:58(6:58/m) 148/152bpm 66cal 8.62/10.08mph
22) 0.28m - 2:09(7:47/m) 148/153bpm 19cal 7.71/8.62mph

7:16 7:00 6:47 6:39 6:44 7:09 6:44 7:09 7:01 7:03 6:59 7:08 7:05 7:35 7:01 7:10 7:25 7:12 6:54 6:56 6:58 2:09

Pace

15%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	7:16	7:16	7:16	140 69-153	1017	196 86-204
2.00	14:16	7:01	7:01	150 142-155	1052	197 176-204
3.00	21:03	6:47	6:47	150 139-156	1018	197 188-206
4.00	27:42	6:39	6:39	151 146-154	1004	197 194-204
5.00	34:27	6:44	6:44	152 149-155	1024	197 192-206
6.00	41:36	7:09	7:09	153 146-158	1095	194 186-208
7.00	48:20	6:44	6:44	148 141-156	996	194 184-198
8.00	55:28	7:08	7:08	152 142-160	1085	194 182-198
9.00	1:02:29	7:01	7:01	151 145-153	1060	194 190-198
10.00	1:09:32	7:03	7:03	149 140-156	1050	195 188-200
11.00	1:16:31	6:59	6:59	151 145-157	1054	195 190-200
12.00	1:23:37	7:07	7:07	149 144-153	1060	195 190-200
13.00	1:30:43	7:06	7:06	150 144-154	1064	196 190-200
14.00	1:38:18	7:35	7:35	150 138-157	1137	193 144-200
15.00	1:45:18	7:01	7:01	148 144-151	1037	196 190-200
16.00	1:52:28	7:10	7:10	148 137-155	1061	195 186-200
17.00	1:59:54	7:25	7:25	146 138-152	1083	193 176-200
18.00	2:07:25	7:31 +20	7:31	143 128-151	1076	195 138-202
19.00	2:14:19	6:54	6:54	145 138-150	1002	198 194-210
20.00	2:21:15	6:55	6:55	146 142-150	1010	198 190-202
21.00	2:28:12	6:58	6:58	148 140-152	1031	198 188-204
21.28	2:30:22	2:10	7:49	148 143-153	1158	194 170-200

Heart

148/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

196 (210 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	195	21.3	2:29:57	7:03
Walk	0.3	133	0	25	57:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:20	50.26%	More
800m	3:13	6:28	57.23%	More
1km	4:02	6:30	59.40%	More
Mile	6:34	6:34	62.45%	More
5k	20:52	6:43	66.81%	More
5 miles	34:01	6:48	66.62%	More
10k	42:28	6:50	66.58%	More
10 miles	1:09:12	6:55	67.48%	More
Half	1:31:08	6:57	67.76%	More
20 miles	2:20:54	7:03	68.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:50	4:50	84.83
5km	17:15	5:33	80.83
5M	29:28	5:54	76.91
10km	37:37	6:03	75.17
10M	1:04:12	6:25	72.74
Half	1:26:58	6:38	70.46
20M	2:19:56	7:00	69.39
Mara	3:09:33	7:14	68.30

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