Wed 13th Mar 2019 at 8:00am by rupert bear

Run > Medium Long Run

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Time
1:22:58
Miles
10.07
Min/mi
8:14
Pacing
91%
WAVA
67.83
Stride(cm)
105
Cals
1011
Cadence
186
BPM
130
%MHR
82.5
B/mi
1074
Asc(m)
302
Hillscore
9
Surface
Road

Notes & Comments

With PJ
Split Summary
===
1) 1m - 9:01(9:01/m) 139/184bpm 128cal 6.65/7.45mph
2) 1m - 8:28(8:28/m) 157/185bpm 128cal 7.09/7.49mph
3) 1m - 8:22(8:22/m) 119/132bpm 85cal 7.18/7.7mph
4) 1m - 8:05(8:05/m) 122/132bpm 88cal 7.42/8.29mph
5) 1m - 8:02(8:02/m) 125/129bpm 92cal 7.47/9.25mph
6) 1m - 8:01(8:01/m) 126/131bpm 93cal 7.48/7.87mph
7) 1m - 8:04(8:04/m) 128/136bpm 96cal 7.44/7.93mph
8) 1m - 8:08(8:08/m) 129/133bpm 98cal 7.38/7.81mph
9) 1m - 8:22(8:22/m) 131/135bpm 105cal 7.18/7.53mph
10) 1m - 7:49(7:49/m) 130/134bpm 93cal 7.68/7.99mph
11) 0.07m - 37(8:35/m) 127/128bpm 5cal 6.99/7.62mph

9:01 8:28 8:22 8:05 8:02 8:01 8:04 8:08 8:22 7:49 37

Pace

25%

39%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:36	4:36	9:13	120 73-135	1106	184 176-194	18/5
1.00	9:01	4:24	8:49	158 136-184	1393	184 178-190	14/8
1.50	13:39	4:38 +22	9:15	175 164-185	1620	182 118-196	13/12
2.00	17:51	4:13	8:25	130 103-185	1095	186 180-192	15/5
2.50	22:00	4:09	8:18	117 109-123	971	187 184-194	28/13
3.00	26:13	4:13	8:25	122 115-132	1027	186 182-194	19/11
3.50	30:20	4:08	8:15	124 119-130	1024	186 182-192	14/13
4.00	34:18	3:58	7:55	121 114-129	958	186 182-194	15/17
4.50	38:21	4:03	8:06	124 119-128	1003	186 182-196	14/29
5.00	42:20	3:59	7:58	125 116-129	995	187 184-194	4/13
5.50	46:27	4:08 +5	8:15	125 120-127	1032	187 182-196	13/13
6.00	50:25	3:58	7:56	127 123-131	1006	187 184-194	11/19
6.50	54:24	3:59	7:57	125 121-128	995	186 182-192	6/18
7.00	58:30	4:06	8:12	130 121-136	1065	187 184-194	20/6
7.50	1:02:29	3:59	7:59	129 126-133	1029	188 184-198	15/20
8.00	1:06:37	4:08	8:17	128 121-132	1059	187 182-198	10/8
8.50	1:10:55	4:18	8:35	130 127-134	1116	188 182-198	22/13
9.00	1:14:59	4:04	8:09	132 128-134	1076	189 186-196	22/19
9.50	1:18:52	3:53	7:46	130 128-133	1011	190 182-196	10/20
10.00	1:22:48	3:56	7:51	130 125-134	1021	189 184-200	8/20
10.07	1:23:25	37	8:42	127 126-128	1104	188 186-194	0/1

Heart

130/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 302m, Range 66m, Flat prediction 1:22:25

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.5%	8:14
17 3.7%	8:14
16 3.8%	8:59
13 7.9%	7:47
12 4.5%	8:45
10 2.4%	9:10
See your biggest climbs

Cadence

186 (200 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	186	10.1	1:22:56	8:16
Walk	0.3	119	0	15	1:05:18
Pause	0.3	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	48.04%	More
800m	3:48	7:39	57.07%	More
1km	4:45	7:39	59.55%	More
Mile	7:45	7:45	62.27%	More
5k	24:50	8:00	66.20%	More
5 miles	40:23	8:05	66.65%	More
10k	50:08	8:04	67.19%	More
10 miles	1:22:42	8:16	67.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	68.71
5km	23:34	7:35	69.76
5M	39:13	7:51	68.63
10km	49:30	7:58	68.06
10M	1:22:21	8:14	67.82
Half	1:49:56	8:24	66.81
20M	2:52:53	8:39	67.32
Mara	3:50:48	8:49	67.24

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