Wed 10th Apr 2019 at 9:00am by Steve Shaughnessy

Run > Long Run

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Time
2:42:21
Miles
21.10
Min/mi
7:42
Pacing
31%
WAVA
75.18
Stride(cm)
131
Cals
2393
Cadence
160
BPM
142
%MHR
82.9
B/mi
1090
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:16(8:16/m) 115/129bpm 100cal 7.26/7.56mph
2) 1m - 7:55(7:55/m) 127/133bpm 108cal 7.59/8.12mph
3) 1m - 7:48(7:48/m) 130/137bpm 108cal 7.7/8.04mph
4) 1m - 8:21(8:21/m) 152/165bpm 141cal 7.18/8.52mph
5) 1m - 7:34(7:34/m) 148/160bpm 123cal 7.94/8.54mph
6) 1m - 7:28(7:28/m) 145/153bpm 116cal 8.03/8.35mph
7) 1m - 7:36(7:36/m) 145/156bpm 118cal 7.89/8.14mph
8) 1m - 7:54(7:54/m) 138/149bpm 109cal 7.6/8.58mph
9) 1m - 7:34(7:34/m) 147/155bpm 119cal 7.94/8.18mph
10) 1m - 7:36(7:36/m) 144/148bpm 115cal 7.9/8.08mph
11) 1m - 7:40(7:40/m) 137/150bpm 101cal 7.83/8.66mph
12) 1m - 7:50(7:50/m) 134/143bpm 94cal 7.66/7.95mph
13) 1m - 7:46(7:46/m) 136/152bpm 102cal 7.72/8.66mph
14) 1m - 7:17(7:17/m) 141/155bpm 101cal 8.25/8.66mph
15) 1m - 7:43(7:43/m) 140/146bpm 109cal 7.77/8.22mph
16) 1m - 7:44(7:44/m) 141/149bpm 107cal 7.76/8.2mph
17) 1m - 7:35(7:35/m) 150/159bpm 122cal 7.91/8.68mph
18) 1m - 7:26(7:26/m) 146/175bpm 110cal 8.08/9.35mph
19) 1m - 7:41(7:41/m) 153/167bpm 128cal 7.81/9.79mph
20) 1m - 7:29(7:29/m) 153/159bpm 126cal 8.01/8.25mph
21) 1m - 7:28(7:28/m) 154/165bpm 124cal 8.03/9.37mph
22) 0.1m - 43(7:08/m) 157/167bpm 12cal 8.4/8.56mph

8:16 7:55 7:48 8:21 7:34 7:28 7:36 7:54 7:34 7:36 7:40 7:50 7:46 7:17 7:43 7:44 7:35 7:26 7:41 7:29 7:28 43

Pace

26%

39%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:15	8:15	8:15	116 70-129	958	158 152-164
2.00	16:10	7:55	7:55	127 120-133	1005	159 156-170
3.00	23:58	7:48	7:48	130 126-137	1013	159 156-164
4.00	34:02	10:04 +1:43	10:04	152 127-165	1531	159 122-170
5.00	42:40	8:38 +1:04	8:38	148 126-160	1277	158 82-166
6.00	50:08	7:28	7:28	145 136-153	1083	158 156-162
7.00	57:44	7:36	7:36	145 138-156	1102	158 154-162
8.00	1:09:11	11:27 +3:35	11:27	138 90-149	1580	158 120-164
9.00	1:16:45	7:34	7:34	147 140-155	1112	159 156-164
10.00	1:24:21	7:35	7:35	144 141-148	1093	159 156-164
11.00	1:38:13	13:52 +6:14	13:52	138 76-150	1914	159 122-168
12.00	1:46:03	7:50	7:50	134 117-143	1050	158 154-164
13.00	1:55:56	9:53 +2:08	9:53	136 85-152	1344	159 122-166
14.00	2:03:13	7:17	7:17	141 87-155	1027	160 154-168
15.00	2:10:56	7:43	7:43	140 136-146	1081	159 152-164
16.00	2:21:20	10:24 +2:40	10:24	141 87-149	1465	160 120-172
17.00	2:28:55	7:35	7:35	150 140-159	1138	162 146-178
18.00	2:38:26	9:31 +2:06	9:31	146 106-175	1389	162 122-174
19.00	2:47:41	9:15 +1:36	9:15	153 124-167	1416	163 122-178
20.00	2:55:12	7:31	7:31	153 149-159	1151	161 156-166
21.00	3:05:18	10:06 +2:38	10:06	154 114-165	1555	165 92-176
21.10	3:06:01	43	7:12	157 154-167	1130	168 164-174

Heart

142/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

160 (178 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.1	159	21	2:40:14	8:17
Walk	5.8	116	0.1	11:41	2:38:24
Still	0.0	-	-	4	-
Pause	7.0	-	-	14:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:47	53.21%	More
800m	3:31	7:05	61.17%	More
1km	4:27	7:09	63.13%	More
Mile	7:15	7:15	65.86%	More
5k	23:39	7:37	68.91%	More
5 miles	41:25	8:17	64.37%	More
10k	50:40	8:09	65.86%	More
10 miles	1:23:48	8:23	66.01%	More
Half	1:55:13	8:48	63.60%	More
20 miles	2:54:54	8:45	65.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	74.87
5km	21:16	6:51	76.62
5M	35:14	7:03	75.68
10km	44:22	7:08	75.22
10M	1:13:31	7:21	75.23
Half	1:37:54	7:28	74.28
20M	2:33:23	7:40	75.13
Mara	3:24:17	7:48	75.22

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