Sun 17th Mar 2019 at 9:00am by Alpine Geoff

Run > General

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Time
3:05:38
Miles
20.08
Min/mi
9:15
Pacing
88%
WAVA
52.52
Stride(cm)
100
Cals
2418
Cadence
174
BPM
166
%MHR
97
B/mi
1534
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:05(9:05/m) 134/156bpm 99cal 6.6/8.45mph
2) 1m - 8:57(8:57/m) 151/157bpm 114cal 6.7/7.33mph
3) 1m - 8:47(8:47/m) 160/170bpm 118cal 6.82/7.03mph
4) 1m - 8:54(8:54/m) 167/176bpm 123cal 6.74/7.68mph
5) 1m - 8:54(8:54/m) 176/186bpm 131cal 6.74/7.43mph
6) 1m - 9:15(9:15/m) 182/192bpm 144cal 6.48/7.18mph
7) 1m - 8:55(8:55/m) 170/176bpm 124cal 6.72/7.33mph
8) 1m - 9:03(9:03/m) 168/175bpm 122cal 6.63/7.35mph
9) 1m - 9:22(9:22/m) 168/174bpm 126cal 6.4/6.93mph
10) 1m - 9:20(9:20/m) 169/182bpm 125cal 6.43/7.83mph
11) 1m - 9:28(9:28/m) 168/173bpm 124cal 6.34/6.8mph
12) 1m - 8:54(8:54/m) 167/180bpm 110cal 6.74/8.29mph
13) 1m - 8:51(8:51/m) 168/175bpm 115cal 6.78/7.97mph
14) 1m - 8:55(8:55/m) 167/175bpm 114cal 6.72/7.1mph
15) 1m - 9:56(9:56/m) 163/176bpm 111cal 6.04/7.14mph
16) 1m - 8:54(8:54/m) 167/176bpm 108cal 6.74/7.12mph
17) 1m - 9:32(9:32/m) 164/176bpm 108cal 6.29/7.03mph
18) 1m - 10:06(10:06/m) 164/184bpm 119cal 5.94/6.93mph
19) 1m - 10:38(10:38/m) 166/192bpm 127cal 5.64/7.01mph
20) 1m - 9:15(9:15/m) 187/194bpm 147cal 6.49/7.22mph
21) 0.08m - 35(7:33/m) 190/193bpm 9cal 7.95/8.43mph

9:05 8:57 8:47 8:54 8:54 9:15 8:55 9:03 9:22 9:20 9:28 8:54 8:51 8:55 9:56 8:54 9:32 10:06 10:38 9:15 35

Pace

57%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:05	9:05	9:05	132 77-155	1198	172 166-176
2.00	18:02	8:57	8:57	151 146-157	1352	174 170-178
3.00	26:49	8:47	8:47	160 153-170	1406	176 172-178
4.00	35:43	8:54	8:54	167 156-176	1485	176 168-178
5.00	44:38	8:55	8:55	176 163-185	1568	176 170-178
6.00	53:52	9:15	9:15	182 167-192	1683	175 88-180
7.00	1:02:48	8:55	8:55	170 159-175	1517	177 174-180
8.00	1:11:51	9:03	9:03	168 160-174	1520	176 88-182
9.00	1:21:13	9:22	9:22	168 163-174	1575	177 174-180
10.00	1:30:33	9:20	9:20	169 151-182	1578	176 122-180
11.00	1:40:01	9:28	9:28	167 161-172	1580	178 120-182
12.00	1:48:55	8:54	8:54	167 150-178	1487	174 120-180
13.00	1:57:46	8:51	8:51	168 161-175	1488	178 172-182
14.00	2:06:42	8:55	8:55	167 161-175	1490	178 172-184
15.00	2:16:38	9:56	9:56	163 136-176	1619	168 88-184
16.00	2:25:32	8:54	8:54	166 158-175	1477	179 172-186
17.00	2:35:04	9:32	9:32	164 142-175	1563	173 118-246
18.00	2:45:09	10:06	10:06	162 127-183	1636	168 120-182
19.00	2:55:47	10:38	10:38	165 129-192	1754	166 84-188
20.00	3:05:02	9:15	9:15	187 178-193	1729	178 174-184
20.08	3:05:38	36	7:43	190 188-193	1467	185 180-188

Heart

166/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (246 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	176	19.6	2:58:25	9:06
Walk	3.9	123	0.5	7:12	15:41
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	38.70%	More
800m	4:16	8:35	43.12%	More
1km	5:23	8:40	44.59%	More
Mile	8:43	8:43	47.00%	More
5k	27:29	8:51	50.73%	More
5 miles	44:35	8:55	50.83%	More
10k	55:23	8:55	51.06%	More
10 miles	1:30:32	9:03	51.58%	More
Half	1:58:30	9:03	52.11%	More
20 miles	3:04:55	9:15	52.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	53.14
5km	25:41	8:16	54.29
5M	42:31	8:30	53.30
10km	53:32	8:37	52.82
10M	1:28:40	8:52	52.67
Half	1:58:02	9:01	51.91
20M	3:04:51	9:15	52.53
Mara	4:06:06	9:24	52.61

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