Sun 24th Mar 2019 at 6:00am by B Rubble

Run > Long Run

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Time
2:44:45
Miles
20.01
Min/mi
8:14
Pacing
13%
WAVA
63.71
Stride(cm)
114
Cals
1971
Cadence
171
BPM
144
%MHR
87.1
B/mi
1183
Asc(m)
328
Hillscore
17
Surface
Road

Notes & Comments

Team Sunday. Started early with Stu for a few loops (5 1/2M) then 12 with TS out to Slimbridge. Back early to work on flat.

Split Summary
===
1) 1m - 7:59(7:59/m) 120/131bpm 81cal 7.51/11.5mph
2) 1m - 8:48(8:48/m) 130/140bpm 99cal 6.81/7.74mph
3) 1m - 8:22(8:22/m) 128/136bpm 85cal 7.17/7.7mph
4) 1m - 8:14(8:14/m) 126/132bpm 76cal 7.28/8.31mph
5) 1m - 8:34(8:34/m) 139/156bpm 102cal 7/7.99mph
6) 1m - 8:32(8:32/m) 132/146bpm 84cal 7.03/7.89mph
7) 1m - 7:47(7:47/m) 130/140bpm 74cal 7.71/8.25mph
8) 1m - 8:09(8:09/m) 140/158bpm 96cal 7.37/8.04mph
9) 1m - 7:49(7:49/m) 145/157bpm 100cal 7.67/7.97mph
10) 1m - 7:54(7:54/m) 149/159bpm 107cal 7.6/8.08mph
11) 1m - 8:14(8:14/m) 154/164bpm 116cal 7.29/7.68mph
12) 1m - 8:08(8:08/m) 157/163bpm 117cal 7.37/7.62mph
13) 1m - 8:02(8:02/m) 161/166bpm 119cal 7.47/7.81mph
14) 1m - 8:01(8:01/m) 154/166bpm 103cal 7.48/8.01mph
15) 1m - 7:57(7:57/m) 155/160bpm 107cal 7.55/8.06mph
16) 1m - 8:07(8:07/m) 156/163bpm 108cal 7.39/8.04mph
17) 1m - 8:15(8:15/m) 152/163bpm 95cal 7.27/8.81mph
18) 1m - 9:04(9:04/m) 149/164bpm 84cal 6.62/7.58mph
19) 1m - 8:21(8:21/m) 159/180bpm 112cal 7.18/7.95mph
20) 1m - 8:24(8:24/m) 157/169bpm 106cal 7.15/8.89mph
21) 0.01m - 2(5:39/m) 156/157bpm 10.63/6.53mph

7:59 8:48 8:22 8:14 8:34 8:32 7:47 8:09 7:49 7:54 8:14 8:08 8:02 8:01 7:57 8:07 8:15 9:04 8:21 8:24 2

Pace

36%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:59	7:59	7:59	117 74-130	934	175 116-184	19/30
2.00	16:47	8:49	8:49	130 122-140	1145	173 168-178	25/14
3.00	25:09	8:22	8:22	129 122-136	1079	172 164-176	8/12
4.00	33:23	8:14	8:14	126 119-132	1038	169 164-176	5/63
5.00	41:58	8:35	8:35	139 126-155	1192	171 164-176	17/8
6.00	56:58	15:00 +6:29	15:00	132 77-146	1980	171 166-178	10/19
7.00	1:04:46	7:48	7:48	131 123-139	1022	174 170-178	6/17
8.00	1:13:27	8:41 +33	8:41	140 122-157	1216	173 166-178	13/8
9.00	1:21:17	7:49	7:49	145 139-157	1135	173 168-176	8/19
10.00	1:29:28	8:12 +18	8:12	149 141-159	1221	171 168-174	4/10
11.00	1:37:42	8:14	8:14	154 147-164	1268	171 164-174	8/7
12.00	1:45:50	8:08	8:08	157 150-163	1278	171 162-174	8/7
13.00	1:53:52	8:02	8:02	160 154-165	1285	171 170-176	8/8
14.00	2:03:54	10:02 +2:00	10:02	152 102-165	1524	171 162-176	9/9
15.00	2:12:16	8:22 +25	8:22	155 147-160	1298	172 164-176	11/4
16.00	2:20:24	8:07	8:07	156 149-163	1267	172 168-176	43/32
17.00	2:30:05	9:41 +1:26	9:41	151 108-162	1462	170 160-176	21/8
18.00	2:41:47	11:42 +2:38	11:42	149 120-164	1743	168 156-174	34/9
19.00	2:52:28	10:42 +2:21	10:42	158 110-180	1690	168 164-172	20/20
20.00	3:07:20	14:51 +6:28	14:51	155 112-168	2303	169 128-174	36/22
20.01	3:07:23	3	10:26	156 155-157	1627	170 170-170	0/0

Heart

144/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 328m, Range 100m, Flat prediction 2:41:33

Elevation Graph

Biggest Climbs (m)	Min/mi
42 4.2%	8:32
23 8.5%	17:32
20 2.7%	8:44
17 5.1%	8:38
17 11.1%	7:14
14 4.2%	8:09
See your biggest climbs

Cadence

171 (184 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	171	20	2:44:35	9:06
Walk	2.7	121	0	5:29	11:10:54
Pause	8.5	-	-	17:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	46.98%	More
800m	3:40	7:22	54.29%	More
1km	4:37	7:25	56.15%	More
Mile	7:43	7:43	56.92%	More
5k	25:05	8:04	59.68%	More
5 miles	40:20	8:04	60.49%	More
10k	50:31	8:08	60.33%	More
10 miles	1:23:23	8:20	60.46%	More
Half	1:54:37	8:45	58.21%	More
20 miles	3:07:20	9:22	56.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	64.65
5km	22:42	7:18	65.93
5M	37:40	7:32	64.77
10km	47:28	7:38	64.22
10M	1:18:45	7:53	64.02
Half	1:44:58	8:01	63.08
20M	2:44:40	8:14	63.71
Mara	3:39:28	8:23	63.74

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