Sun 24th Mar 2019 at 7:00am by Phill_Young

Run > Long Run

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Time
2:32:30
Miles
21.04
Min/mi
7:15
Pacing
81%
WAVA
67.23
Stride(cm)
115
Cals
1680
Cadence
194
BPM
146
%MHR
73.7
B/mi
1057
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:38(7:38/m) 140/152bpm 100cal 7.87/8.89mph
2) 1m - 7:12(7:12/m) 146/151bpm 100cal 8.33/8.83mph
3) 1m - 8:02(8:02/m) 147/153bpm 109cal 7.46/7.97mph
4) 1m - 7:19(7:19/m) 149/158bpm 97cal 8.2/8.85mph
5) 1m - 7:01(7:01/m) 145/154bpm 86cal 8.54/9.14mph
6) 1m - 7:15(7:15/m) 147/157bpm 92cal 8.28/8.91mph
7) 1m - 6:53(6:53/m) 145/151bpm 83cal 8.72/9.52mph
8) 1m - 6:54(6:54/m) 147/151bpm 85cal 8.7/9.39mph
9) 1m - 7:01(7:01/m) 147/150bpm 83cal 8.55/8.83mph
10) 1m - 7:06(7:06/m) 147/152bpm 80cal 8.44/8.95mph
11) 1m - 7:08(7:08/m) 147/150bpm 79cal 8.4/10mph
12) 1m - 7:06(7:06/m) 146/149bpm 75cal 8.46/9.14mph
13) 1m - 6:58(6:58/m) 146/151bpm 73cal 8.62/9.12mph
14) 1m - 6:55(6:55/m) 145/149bpm 69cal 8.67/8.97mph
15) 1m - 7:19(7:19/m) 145/149bpm 68cal 8.2/9.23mph
16) 1m - 7:08(7:08/m) 146/151bpm 70cal 8.4/9.6mph
17) 1m - 7:33(7:33/m) 147/151bpm 74cal 7.95/8.7mph
18) 1m - 7:38(7:38/m) 145/150bpm 67cal 7.86/8.85mph
19) 1m - 7:17(7:17/m) 147/151bpm 67cal 8.23/8.81mph
20) 1m - 7:19(7:19/m) 148/152bpm 69cal 8.2/9.37mph
21) 1m - 7:29(7:29/m) 141/150bpm 52cal 8.02/9.39mph
22) 0.04m - 18(7:14/m) 143/145bpm 2cal 8.29/9.08mph

7:38 7:12 8:02 7:19 7:01 7:15 6:53 6:54 7:01 7:06 7:08 7:06 6:58 6:55 7:19 7:08 7:33 7:38 7:17 7:19 7:29 18

Pace

24%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	7:37	7:37	7:37	141 68-152	1073	193 122-200
2.00	14:49	7:12	7:12	146 137-151	1052	194 190-200
3.00	23:27	8:38 +36	8:38	147 121-153	1269	192 140-228
4.00	32:01	8:35 +1:16	8:35	149 116-158	1278	195 150-204
5.00	39:03	7:02	7:02	145 134-154	1019	193 184-214
6.00	46:18	7:14	7:14	147 137-157	1064	193 188-206
7.00	53:11	6:53	6:53	145 137-151	998	194 186-198
8.00	1:00:05	6:54	6:54	147 143-151	1014	195 190-202
9.00	1:07:06	7:01	7:01	147 144-150	1032	194 174-200
10.00	1:14:12	7:06	7:06	147 142-152	1045	195 182-198
11.00	1:21:21	7:08	7:08	147 142-150	1050	194 190-200
12.00	1:28:26	7:06	7:06	146 141-149	1036	194 108-206
13.00	1:35:24	6:58	6:58	146 141-151	1016	194 186-200
14.00	1:42:19	6:55	6:55	145 141-149	1004	195 192-202
15.00	1:49:38	7:19	7:19	145 138-149	1061	194 150-206
16.00	1:56:47	7:09	7:09	146 141-151	1043	194 158-200
17.00	2:04:19	7:32	7:32	147 142-151	1108	192 184-204
18.00	2:11:58	7:39	7:39	145 141-150	1108	192 186-196
19.00	2:19:15	7:17	7:17	147 143-151	1072	195 192-200
20.00	2:26:34	7:19	7:19	148 141-152	1082	194 174-204
21.00	2:34:03	7:29	7:29	141 132-150	1055	193 104-250
21.04	2:34:21	18	7:21	143 142-145	1052	191 168-200

Heart

146/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

194 (250 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	193	21	2:33:30	7:18
Walk	0.5	139	0	49	1:12:56
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	49.10%	More
800m	3:18	6:39	55.65%	More
1km	4:11	6:44	57.43%	More
Mile	6:47	6:47	60.41%	More
5k	21:29	6:55	64.88%	More
5 miles	34:57	6:59	64.86%	More
10k	43:34	7:01	64.91%	More
10 miles	1:10:15	7:01	66.48%	More
Half	1:32:43	7:05	66.60%	More
20 miles	2:26:23	7:19	66.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:58	4:58	82.56
5km	17:46	5:43	78.48
5M	30:20	6:04	74.71
10km	38:43	6:14	73.04
10M	1:06:06	6:37	70.65
Half	1:29:32	6:50	68.44
20M	2:24:03	7:12	67.40
Mara	3:15:08	7:27	66.35

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