Sun 23rd Jun 2019 at 5:00pm by Steve Shaughnessy

Run > Medium Long Run

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Time
59:13
Miles
8.11
Min/mi
7:18
Pacing
60%
WAVA
74.81
Stride(cm)
138
Cals
828
Cadence
160
BPM
143
%MHR
83.8
B/mi
1047
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 7:53(7:53/m) 119/137bpm 88cal 7.61/8.43mph
2) 1m - 7:23(7:23/m) 139/143bpm 105cal 8.12/8.47mph
3) 1m - 7:25(7:25/m) 144/150bpm 108cal 8.09/8.5mph
4) 1m - 7:14(7:14/m) 148/155bpm 107cal 8.3/8.97mph
5) 1m - 7:34(7:34/m) 156/166bpm 119cal 7.93/8.56mph
6) 1m - 7:08(7:08/m) 152/159bpm 108cal 8.41/9mph
7) 1m - 6:49(6:49/m) 150/160bpm 100cal 8.81/9.48mph
8) 1m - 7:01(7:01/m) 141/156bpm 82cal 8.55/9.06mph
9) 0.11m - 47(7:01/m) 149/155bpm 11cal 8.56/8.45mph

7:53 7:23 7:25 7:14 7:34 7:08 6:49 7:01 47

Pace

14%

20%

62%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:15	2:15	8:58	105 68-119	942	156 120-160
0.50	4:09	1:55	7:39	120 117-122	917	158 154-160
0.75	6:01	1:52	7:29	122 120-125	912	158 154-160
1.00	7:51	1:50	7:19	130 124-137	952	161 156-164
1.25	9:43	1:51	7:26	135 131-139	1003	160 156-164
1.50	11:38	1:55	7:41	139 136-143	1067	161 158-166
1.75	13:25	1:47	7:09	140 138-142	1001	159 156-166
2.00	15:16	1:51	7:23	140 138-142	1034	159 156-162
2.25	17:03	1:47	7:09	142 139-144	1016	159 156-164
2.50	18:54	1:51	7:23	141 137-145	1041	159 156-164
2.75	20:48	1:54	7:37	147 143-150	1119	159 156-162
3.00	22:41	1:53	7:31	144 142-148	1082	159 154-164
3.25	24:25	1:44	6:57	148 144-152	1028	158 156-162
3.50	26:08	1:43	6:50	148 146-150	1012	159 156-164
3.75	28:03	1:55	7:39	151 147-155	1156	160 156-164
4.00	31:16	3:13 +1:23	12:54	145 113-154	1870	159 120-166
4.25	33:10	1:54	7:36	152 139-163	1155	162 158-164
4.50	35:11	2:01	8:05	160 157-166	1294	163 156-170
4.75	36:59	1:48	7:11	156 153-160	1120	163 156-168
5.00	38:51	1:52	7:29	155 152-161	1159	162 152-168
5.25	41:42	2:51 +1:06	11:24	148 128-159	1686	161 124-168
5.50	43:29	1:47	7:09	153 151-155	1094	159 156-162
5.75	45:16	1:47	7:09	154 151-156	1100	159 156-164
6.00	47:06	1:49	7:18	152 147-157	1109	160 158-162
6.25	49:45	2:39 +56	10:37	148 113-160	1570	161 124-170
6.50	51:23	1:38	6:31	152 148-155	991	160 158-164
6.75	53:06	1:43	6:52	150 146-157	1031	160 156-166
7.00	54:52	1:46	7:04	151 148-156	1067	163 156-172
7.25	56:34	1:42	6:47	147 128-156	998	160 158-162
7.50	58:20	1:46	7:06	136 130-144	965	160 156-164
7.75	1:00:05	1:45	7:02	142 139-147	998	163 158-176
8.00	1:02:55	2:50 +1:03	11:20	140 114-154	1586	163 120-170
8.11	1:03:43	48	7:07	149 144-155	1061	164 160-168

Heart

143/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

160 (176 max) Stride Length: 138cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	160	8.1	58:56	7:17
Walk	4.6	121	0	2:45	1:32:04
Still	3.4	-	-	2:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:24	56.45%	More
800m	3:13	6:27	67.11%	More
1km	4:04	6:33	68.95%	More
Mile	6:43	6:43	71.08%	More
5k	22:47	7:20	71.53%	More
5 miles	38:45	7:45	68.82%	More
10k	48:12	7:45	69.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:25	6:25	74.48
5km	21:24	6:53	76.14
5M	35:27	7:05	75.21
10km	44:38	7:11	74.77
10M	1:13:57	7:24	74.79
Half	1:38:30	7:31	73.83
20M	2:34:19	7:43	74.67
Mara	3:25:31	7:51	74.77

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