Sun 28th Jul 2019 at 7:00am by ascoey

Run > Medium Long Run

warm

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Time
1:36:57
Miles
8.82
Min/mi
11:00
Pacing
11%
WAVA
43.25
Stride(cm)
93
Cals
1308
Cadence
158
BPM
118
%MHR
69.8
B/mi
1297
Asc(m)
143
Hillscore
6
Surface
Mixed

Notes & Comments

Split Summary
===
1) 8.58m - 1:33:05(10:51/m) 120/136bpm 1276cal 5.53/6.93mph
2) 0.24m - 3:52(16:14/m) 119/128bpm 32cal 3.7/6.55mph

1:33:05 3:52

Pace

34%

17%

10%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:53	2:53	11:31	98 77-109	1128	155 94-166	0/42
0.50	5:41	2:48	11:13	103 95-107	1155	156 118-168	4/38
0.75	10:19	4:38 +1:10	18:32	109 76-125	2020	150 120-162	18/3
1.00	13:38	3:20 +15	13:18	122 109-130	1623	153 106-164	14/0
1.25	17:02	3:23 +20	13:33	114 102-127	1546	156 120-166	7/3
1.50	21:33	4:32 +1:41	18:06	122 89-134	2209	154 100-164	16/0
1.75	25:29	3:55 +51	15:41	110 83-120	1726	153 102-166	0/19
2.00	30:01	4:33 +1:35	18:11	113 83-123	2056	154 120-172	2/27
2.25	41:32	11:31 +8:25	46:04	101 73-120	4653	155 104-186	2/45
2.50	46:01	4:28 +1:37	17:53	110 96-120	1967	156 118-186	3/21
2.75	48:59	2:58	11:51	112 96-123	1327	154 114-168	2/11
3.00	51:49	2:50 +8	11:21	116 103-120	1317	157 120-164	4/1
3.25	54:35	2:46	11:04	115 105-121	1273	155 96-166	3/10
3.50	57:15	2:40 +15	10:42	113 107-117	1208	163 160-168	0/15
3.75	1:00:04	2:48 +15	11:13	119 115-124	1335	161 158-170	3/7
4.00	1:02:34	2:30	10:00	122 116-126	1220	161 156-162	5/7
4.25	1:05:01	2:27	9:49	122 121-124	1197	162 158-170	2/4
4.50	1:07:46	2:45 +18	11:01	122 117-126	1344	158 118-166	7/5
4.75	1:10:17	2:31	10:02	127 124-129	1275	162 160-166	4/5
5.00	1:12:46	2:30 +2	9:58	126 123-129	1256	162 156-166	2/10
5.25	1:15:31	2:44 +18	10:57	123 116-128	1347	163 160-166	5/4
5.50	1:18:12	2:42	10:47	124 117-127	1336	162 120-170	2/7
5.75	1:20:45	2:33	10:11	120 114-124	1222	164 160-174	0/17
6.00	1:23:12	2:27	9:47	122 120-125	1194	164 162-170	0/12
6.25	1:25:37	2:26	9:42	126 123-128	1223	164 160-166	0/6
6.50	1:29:32	3:55 +21	15:40	121 109-130	1896	140 102-168	4/1
6.75	1:32:23	2:51 +18	11:23	121 105-130	1377	160 106-174	5/2
7.00	1:34:53	2:30	10:00	132 130-134	1319	165 162-168	4/1
7.25	1:37:18	2:25	9:41	134 132-135	1297	168 164-178	2/3
7.50	1:40:57	3:39 +1:15	14:37	126 118-136	1842	168 164-174	5/1
7.75	1:43:25	2:28	9:51	131 129-133	1291	167 164-170	2/3
8.00	1:45:55	2:29	9:57	134 132-136	1334	164 158-172	5/4
8.25	1:48:23	2:28	9:54	134 132-136	1326	164 156-170	1/3
8.50	1:53:38	5:15 +2:36	20:59	130 107-136	2728	164 154-176	1/4
8.75	1:58:40	5:02 +1:02	20:08	120 108-128	2416	143 116-168	1/1
8.82	1:59:40	1:00 +4	14:14	121 114-128	1722	148 118-170	0/2

Heart

118/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 143m, Range 236m, Flat prediction 1:34:12

Elevation Graph

Biggest Climbs (m)	Min/mi
36 7.2%	17:11
21 6.4%	14:16
See your biggest climbs

Cadence

158 (186 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.8	161	8.5	1:28:29	12:49
Walk	7.4	116	0.3	10:20	33:16
Still	0.2	-	-	17	-
Pause	14.7	-	-	20:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:33	34.04%	More
800m	4:47	9:38	39.42%	More
1km	6:01	9:41	40.89%	More
Mile	9:50	9:50	42.68%	More
5k	32:02	10:19	44.53%	More
5 miles	53:38	10:44	43.27%	More
10k	1:07:23	10:51	43.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:58	8:58	46.78
5km	30:58	9:58	46.08
5M	52:07	10:25	44.54
10km	1:06:06	10:38	43.84
10M	1:51:13	11:07	43.04
Half	2:29:26	11:24	42.05
20M	3:57:23	11:52	41.94
Mara	5:18:57	12:10	41.63

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