Sun 24th Mar 2019 at 10:00am by The Running Andy

Run > General

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Time
2:59:27
Miles
20.07
Min/mi
8:56
Pacing
89%
WAVA
54.77
Stride(cm)
100
Cals
2674
Cadence
180
BPM
161
%MHR
80.7
B/mi
1444
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:41(8:41/m) 147/156bpm 120cal 6.91/7.58mph
2) 1m - 8:37(8:37/m) 159/172bpm 130cal 6.96/7.22mph
3) 1m - 9:11(9:11/m) 160/170bpm 139cal 6.53/6.99mph
4) 1m - 8:23(8:23/m) 159/166bpm 121cal 7.16/7.78mph
5) 1m - 8:54(8:54/m) 160/168bpm 133cal 6.74/7.26mph
6) 1m - 8:54(8:54/m) 158/169bpm 132cal 6.74/7.45mph
7) 1m - 8:46(8:46/m) 158/173bpm 128cal 6.85/7.64mph
8) 1m - 8:46(8:46/m) 170/183bpm 146cal 6.85/7.99mph
9) 1m - 8:58(8:58/m) 164/181bpm 138cal 6.69/7.39mph
10) 1m - 8:22(8:22/m) 170/182bpm 137cal 7.17/7.72mph
11) 1m - 8:55(8:55/m) 170/182bpm 148cal 6.72/7.35mph
12) 1m - 8:49(8:49/m) 164/176bpm 136cal 6.8/7.31mph
13) 1m - 8:56(8:56/m) 165/173bpm 138cal 6.72/7.18mph
14) 1m - 9:15(9:15/m) 159/169bpm 128cal 6.49/6.87mph
15) 1m - 9:27(9:27/m) 157/164bpm 129cal 6.35/7.35mph
16) 1m - 9:01(9:01/m) 159/171bpm 125cal 6.66/7.26mph
17) 1m - 8:59(8:59/m) 162/174bpm 130cal 6.67/8.25mph
18) 1m - 9:30(9:30/m) 162/177bpm 134cal 6.32/7.47mph
19) 1m - 9:19(9:19/m) 161/177bpm 130cal 6.44/7.62mph
20) 1m - 9:13(9:13/m) 166/173bpm 145cal 6.51/7.37mph
21) 0.07m - 31(7:05/m) 162/163bpm 7cal 8.47/8.31mph

8:41 8:37 9:11 8:23 8:54 8:54 8:46 8:46 8:58 8:22 8:55 8:49 8:56 9:15 9:27 9:01 8:59 9:30 9:19 9:13 31

Pace

15%

56%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:41	8:41	8:41	147 88-156	1276	182 170-186
2.00	17:18	8:37	8:37	159 142-172	1371	183 180-186
3.00	26:29	9:11	9:11	160 150-170	1470	182 174-184
4.00	34:52	8:23	8:23	159 150-166	1332	183 178-186
5.00	43:45	8:54	8:54	160 150-168	1423	181 176-184
6.00	52:39	8:54	8:54	158 151-169	1405	182 174-186
7.00	1:01:25	8:46	8:46	158 152-173	1384	182 176-186
8.00	1:10:10	8:46	8:46	170 151-183	1490	182 176-186
9.00	1:19:08	8:58	8:58	164 156-181	1471	182 174-186
10.00	1:27:31	8:22	8:22	170 160-182	1423	183 176-188
11.00	1:36:26	8:55	8:55	170 159-182	1517	181 174-186
12.00	1:45:15	8:49	8:49	164 156-176	1447	181 176-186
13.00	1:54:11	8:56	8:56	165 158-173	1473	182 176-186
14.00	2:03:26	9:15	9:15	159 144-169	1471	181 176-186
15.00	2:12:53	9:27	9:27	157 150-164	1484	177 120-186
16.00	2:21:54	9:01	9:01	159 146-171	1433	181 176-186
17.00	2:30:53	8:59	8:59	162 145-174	1457	174 114-190
18.00	2:40:23	9:30	9:30	162 145-177	1538	171 122-186
19.00	2:49:42	9:19	9:19	161 140-177	1500	174 122-188
20.00	2:58:55	9:13	9:13	166 156-173	1531	179 116-186
20.07	2:59:27	32	7:17	162 160-163	1180	189 184-196

Heart

161/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

180 (196 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	181	19.7	2:54:04	8:49
Walk	3.0	124	0.3	5:23	15:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	43.16%	More
800m	3:58	7:58	46.83%	More
1km	5:03	8:08	47.91%	More
Mile	8:22	8:22	49.40%	More
5k	26:47	8:37	52.46%	More
5 miles	43:31	8:42	52.49%	More
10k	54:05	8:42	52.70%	More
10 miles	1:27:26	8:45	53.85%	More
Half	1:55:09	8:47	54.07%	More
20 miles	2:58:45	8:56	54.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:28	7:28	55.33
5km	24:50	8:00	56.58
5M	41:08	8:14	55.53
10km	51:47	8:20	55.05
10M	1:25:45	8:35	54.90
Half	1:54:10	8:43	54.12
20M	2:58:47	8:56	54.76
Mara	3:58:02	9:05	54.85

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