Sat 22nd Jun 2019 at 8:00am by Cheeky Chappy

Run > Long Run

v warm

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Time
3:01:20
Miles
20.02
Min/mi
9:03
Pacing
68%
WAVA
56.90
Stride(cm)
106
Cals
2065
Cadence
168
BPM
137
%MHR
83.3
B/mi
1238
Surface
Trail

Notes & Comments

Learning to plod. Felt awkward. Legs are a mess.

Split Summary
===
1) 1m - 8:28(8:28/m) 125/145bpm 114cal 7.09/7.58mph
2) 1m - 8:22(8:22/m) 140/145bpm 133cal 7.18/7.83mph
3) 1m - 8:22(8:22/m) 142/158bpm 133cal 7.17/7.76mph
4) 1m - 8:15(8:15/m) 140/147bpm 124cal 7.27/7.72mph
5) 1m - 8:46(8:46/m) 145/181bpm 138cal 6.84/7.18mph
6) 1m - 8:52(8:52/m) 140/171bpm 118cal 6.76/7.24mph
7) 1m - 9:01(9:01/m) 138/146bpm 110cal 6.65/7.08mph
8) 1m - 9:24(9:24/m) 135/143bpm 96cal 6.38/7.35mph
9) 1m - 9:17(9:17/m) 132/138bpm 76cal 6.46/7.01mph
10) 1m - 9:07(9:07/m) 132/140bpm 74cal 6.59/6.93mph
11) 1m - 9:09(9:09/m) 133/149bpm 83cal 6.56/7.51mph
12) 1m - 8:52(8:52/m) 139/172bpm 103cal 6.76/7.16mph
13) 1m - 9:21(9:21/m) 136/142bpm 94cal 6.41/8.29mph
14) 1m - 9:40(9:40/m) 135/141bpm 86cal 6.21/7.41mph
15) 1m - 9:21(9:21/m) 137/145bpm 92cal 6.41/6.87mph
16) 1m - 9:40(9:40/m) 136/141bpm 87cal 6.21/6.97mph
17) 1m - 9:40(9:40/m) 137/145bpm 87cal 6.21/6.76mph
18) 1m - 9:36(9:36/m) 138/144bpm 95cal 6.25/6.55mph
19) 1m - 9:34(9:34/m) 140/158bpm 100cal 6.27/7.76mph
20) 1m - 8:24(8:24/m) 147/152bpm 120cal 7.14/8.27mph
21) 0.02m - 9(7:46/m) 151/153bpm 2cal 7.73/7.58mph

8:28 8:22 8:22 8:15 8:46 8:52 9:01 9:24 9:17 9:07 9:09 8:52 9:21 9:40 9:21 9:40 9:40 9:36 9:34 8:24 9

Pace

80%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:29	8:29	8:29	121 57-144	1026	173 120-178
2.00	16:49	8:20	8:20	140 133-145	1168	173 166-178
3.00	25:12	8:23	8:23	143 136-158	1199	172 170-176
4.00	33:27	8:15	8:15	140 129-147	1155	170 168-176
5.00	42:37	9:11 +25	9:11	145 129-180	1330	167 120-174
6.00	51:30	8:52	8:52	141 129-171	1251	168 120-172
7.00	1:00:31	9:01	9:01	137 132-146	1235	168 158-170
8.00	1:10:45	10:14 +52	10:14	133 104-142	1362	166 120-174
9.00	1:20:03	9:18	9:18	132 127-138	1228	167 162-170
10.00	1:29:10	9:06	9:06	132 127-139	1202	167 164-172
11.00	1:42:20	13:10 +4:01	13:10	130 85-149	1712	166 120-172
12.00	1:51:13	8:53	8:53	140 133-171	1243	169 166-172
13.00	2:01:39	10:27 +1:05	10:27	136 129-142	1421	166 120-172
14.00	2:11:55	10:15 +36	10:15	135 125-141	1385	164 114-172
15.00	2:21:57	10:03 +42	10:03	137 121-145	1376	166 156-174
16.00	2:31:38	9:40	9:40	136 129-141	1316	165 116-170
17.00	2:41:18	9:40	9:40	137 130-145	1325	166 158-170
18.00	2:50:54	9:36	9:36	138 133-144	1324	165 100-170
19.00	3:00:28	9:34	9:34	141 135-157	1349	167 122-170
20.00	3:09:06	8:38 +14	8:38	147 140-152	1270	168 120-176
20.02	3:09:15	9	8:32	153 153-153	1305	170 170-170

Heart

137/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (178 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.0	168	19.9	2:59:32	9:14
Walk	2.8	120	0.1	5:21	49:16
Pause	2.3	-	-	4:22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:48	42.86%	More
800m	3:59	8:00	49.16%	More
1km	5:01	8:04	50.80%	More
Mile	8:09	8:09	53.07%	More
5k	25:46	8:18	57.13%	More
5 miles	42:30	8:30	56.45%	More
10k	53:19	8:35	56.20%	More
10 miles	1:29:06	8:55	55.59%	More
Half	2:02:29	9:21	53.52%	More
20 miles	3:09:02	9:27	54.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	58.87
5km	24:42	7:57	59.62
5M	41:06	8:13	58.37
10km	51:51	8:21	57.79
10M	1:26:17	8:38	57.41
Half	1:55:11	8:48	56.47
20M	3:01:08	9:03	56.90
Mara	4:01:49	9:14	56.83

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