Sun 16th Jun 2019 at 10:00am by beef

Run > Long Run

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Time
2:08:33
Miles
12.78
Min/mi
10:04
Pacing
24%
WAVA
52.03
Stride(cm)
100
Cals
2048
Cadence
160
BPM
158
%MHR
99.1
B/mi
1594
Asc(m)
396
Hillscore
36
Surface
Road

Notes & Comments

Burn Valley recce
===
1) 3.15m - 30:51(9:48/m) 145/166bpm 448cal 6.13/7.78mph
2) 3.15m - 37:09(11:48/m) 162/174bpm 608cal 5.09/7.47mph
3) 3.15m - 30:33(9:42/m) 167/187bpm 517cal 6.19/7.87mph
4) 3.15m - 28:22(9:00/m) 161/177bpm 448cal 6.66/7.9mph
5) 0.18m - 1:37(8:58/m) 165/175bpm 27cal 6.69/6.72mph

30:51 37:09 30:33 28:22 1:37

Pace

33%

13%

15%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:49	4:49	9:37	121 80-135	1164	166 106-170	10/5
1.00	9:34	4:45	9:30	134 130-140	1273	167 162-170	18/6
1.50	14:24	4:50	9:40	147 136-165	1422	166 160-174	23/8
2.00	19:14	4:50	9:40	151 145-158	1460	164 130-172	15/6
2.50	24:38	5:24 +48	10:49	153 144-164	1654	162 106-172	13/13
3.00	30:42	6:03 +51	12:07	157 144-161	1902	161 124-170	23/10
3.50	40:59	10:17 +5:12	20:34	155 115-172	3187	163 110-174	24/4
4.00	46:53	5:55	11:49	165 148-174	1950	154 58-170	9/1
4.50	54:02	7:09 +1:21	14:19	163 128-171	2332	154 92-170	5/20
5.00	1:06:07	12:05 +4:53	24:10	160 135-172	3866	138 84-172	34/7
5.50	1:13:22	7:15 +1:45	14:29	161 139-172	2332	161 116-170	12/41
6.00	1:19:25	6:03	12:07	165 159-172	1998	160 158-166	53/0
6.50	1:25:31	6:06 +50	12:12	163 148-169	1989	163 136-172	30/29
7.00	1:35:28	9:56 +4:42	19:53	159 118-169	3161	158 102-172	10/30
7.50	1:42:49	7:21 +2:02	14:42	157 115-178	2309	160 92-180	9/21
8.00	1:48:07	5:19 +15	10:38	179 168-186	1902	163 124-170	26/2
8.50	1:52:16	4:09	8:18	169 160-182	1403	170 168-174	2/23
9.00	1:56:39	4:23	8:45	170 163-180	1488	168 160-174	5/15
9.50	2:02:18	5:39 +38	11:18	166 154-179	1875	164 126-174	11/9
10.00	2:06:32	4:15	8:29	169 163-177	1434	168 166-170	2/20
10.50	2:11:52	5:20 +1:05	10:39	158 137-169	1683	166 96-176	0/22
11.00	2:16:01	4:09	8:19	163 150-174	1355	169 166-174	0/32
11.50	2:22:45	6:43 +1:16	13:27	158 134-171	2124	161 112-174	32/6
12.00	2:26:54	4:10	8:19	156 148-164	1298	169 160-176	0/37
12.50	2:31:37	4:42	9:24	161 153-170	1515	165 158-170	11/10
12.78	2:34:11	2:34	9:11	165 156-174	1515	166 158-168	1/1

Heart

158/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 396m, Range 158m, Flat prediction 1:42:45

Elevation Graph

Biggest Climbs (m)	Min/mi
98 7.9%	16:04
46 5.5%	20:38
44 3.8%	9:34
36 8.9%	20:23
29 5.2%	9:04
24 4.0%	22:51
See your biggest climbs

Cadence

160 (180 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.0	163	12.5	2:04:44	10:02
Walk	18.4	110	0.3	28:27	1:44:57
Still	0.2	-	-	16	-
Pause	0.5	-	-	44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	44.47%	More
800m	3:59	8:02	51.07%	More
1km	5:04	8:10	52.35%	More
Mile	8:25	8:25	53.49%	More
5k	27:59	9:00	54.83%	More
5 miles	48:19	9:40	51.82%	More
10k	1:07:32	10:52	46.34%	More
10 miles	2:06:11	12:37	41.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:38	8:38	52.18
5km	28:43	9:15	53.42
5M	47:32	9:30	52.67
10km	59:51	9:38	52.29
10M	1:39:07	9:55	52.25
Half	2:11:58	10:04	51.55
20M	3:26:39	10:20	52.17
Mara	4:35:08	10:30	52.25

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