Wed 10th Apr 2019 at 8:00am by Oranj

Run > Long Run

cold

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Time
2:38:24
Miles
19.90
Min/mi
7:58
Pacing
94%
WAVA
66.46
Stride(cm)
126
Cals
2002
Cadence
161
BPM
140
%MHR
83.6
B/mi
1118
Asc(m)
246
Hillscore
9
Surface
Road

Notes & Comments

Struggled a bit with a cold headwind in the last few km. PF 4/10

===
1) 2km - 9:51(4:55/km) 140/147bpm 141cal 12.19/13.23kmph
2) 2km - 9:38(4:49/km) 143/148bpm 141cal 12.46/12.97kmph
3) 2km - 9:27(4:44/km) 134/140bpm 124cal 12.69/13.5kmph
4) 2km - 9:40(4:50/km) 140/143bpm 133cal 12.42/12.77kmph
5) 2km - 9:51(4:55/km) 140/143bpm 134cal 12.19/12.63kmph
6) 2km - 9:52(4:56/km) 137/146bpm 125cal 12.17/13.23kmph
7) 2km - 9:49(4:55/km) 137/144bpm 122cal 12.22/13.03kmph
8) 2km - 10:05(5:03/km) 139/147bpm 125cal 11.9/13.81kmph
9) 2km - 9:52(4:56/km) 139/146bpm 115cal 12.16/20.19kmph
10) 2km - 9:58(4:59/km) 139/146bpm 116cal 12.05/12.9kmph
11) 2km - 9:55(4:57/km) 140/148bpm 118cal 12.1/12.87kmph
12) 2km - 10:04(5:02/km) 142/146bpm 122cal 11.92/13kmph
13) 2km - 9:57(4:59/km) 140/148bpm 106cal 12.05/16.93kmph
14) 2km - 10:00(5:00/km) 144/150bpm 124cal 11.99/14.61kmph
15) 2km - 9:53(4:56/km) 145/149bpm 123cal 12.14/12.53kmph
16) 2km - 10:26(5:13/km) 146/152bpm 133cal 11.49/14.48kmph
17) 0.02km - 6(5:03/km) 141/142bpm 11.89/12.5kmph

9:51 9:38 9:27 9:40 9:51 9:52 9:49 10:05 9:52 9:58 9:55 10:04 9:57 10:00 9:53 10:26 6

Pace

15%

47%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	7:52	7:52	7:52	138 89-146	1086	161 120-202	16/4
2.00	15:42	7:50	7:50	145 140-148	1135	162 160-164	23/11
3.00	23:22	7:40	7:40	137 126-144	1050	161 158-176	2/28
4.00	31:02	7:40	7:40	136 130-140	1043	160 158-162	3/19
5.00	38:49	7:47	7:47	140 136-143	1091	161 158-162	8/6
6.00	46:45	7:56	7:56	140 130-143	1110	161 158-164	12/4
7.00	54:39	7:53	7:53	138 128-146	1089	160 156-168	11/22
8.00	1:02:33	7:54	7:54	137 129-143	1083	160 156-164	8/9
9.00	1:10:35	8:02	8:02	139 132-146	1117	160 158-162	17/8
10.00	1:18:37	8:02	8:02	137 132-147	1100	160 158-210	8/11
11.00	1:26:41	8:04	8:04	139 129-146	1122	160 154-170	20/16
12.00	1:34:33	7:52	7:52	138 131-143	1086	160 158-172	7/9
13.00	1:42:30	7:57	7:57	141 132-148	1120	161 158-170	9/15
14.00	1:50:45	8:15	8:15	141 137-146	1163	160 158-162	24/9
15.00	1:58:39	7:54	7:54	141 132-146	1114	160 158-172	10/15
16.00	2:06:43	8:04	8:04	141 132-148	1139	160 158-168	17/21
17.00	2:14:44	8:01	8:01	143 139-147	1146	161 158-166	8/6
18.00	2:22:46	8:02	8:02	145 139-150	1164	161 158-170	9/12
19.00	2:30:53	8:08	8:08	146 137-149	1186	162 158-186	11/6
19.90	2:38:24	7:31	8:23	146 141-152	1224	161 158-168	15/5

Heart

140/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 246m, Range 55m, Flat prediction 2:37:33

Elevation Graph

Biggest Climbs (m)	Min/mi
26 1.7%	7:55
23 1.9%	8:10
18 2.5%	8:29
13 1.3%	7:58
12 1.9%	8:54
See your biggest climbs

Cadence

161 (210 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	46.97%	More
800m	3:42	7:26	54.22%	More
1km	4:40	7:30	56.06%	More
Mile	7:34	7:34	58.62%	More
5k	23:53	7:41	63.17%	More
5 miles	38:47	7:45	63.45%	More
10k	48:24	7:47	63.53%	More
10 miles	1:18:35	7:51	64.72%	More
Half	1:43:17	7:53	65.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	62.71
5km	22:58	7:24	65.70
5M	37:40	7:32	65.32
10km	47:13	7:36	65.12
10M	1:17:26	7:45	65.68
Half	1:42:33	7:50	65.15
20M	2:39:14	7:58	66.49
Mara	3:30:51	8:03	66.95

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