Sun 4th Aug 2019 at 12:00pm by derwenttony

Run > Steady-State

warm

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Time
1:40:38
Miles
10.89
Min/mi
9:14
Pacing
86%
WAVA
57.88
Stride(cm)
116
Cals
953
Cadence
150
BPM
112
%MHR
69.8
B/mi
1032
Asc(m)
250
Hillscore
20
Surface
Road

Notes & Comments

Brigham - Cokermouth rond the town.

9:06 8:58 8:36 8:58 9:07 9:31 8:55 8:29 10:09 9:21 9:28

Pace

10%

22%

43%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:27	4:27	8:54	90 63-107	801	153 120-158	3/41
1.00	9:06	4:39	9:19	109 101-116	1015	156 152-158	15/3
1.50	13:20	4:14	8:28	113 108-118	957	154 150-158	6/13
2.00	18:04	4:44	9:28	115 110-120	1090	152 150-156	28/0
2.50	22:21	4:16	8:33	115 109-122	983	152 150-156	9/11
3.00	26:40	4:19	8:38	125 118-129	1080	153 150-156	24/0
3.50	30:59	4:19	8:38	113 103-123	975	150 148-156	1/19
4.00	35:38	4:40	9:19	111 102-121	1035	150 146-152	11/10
4.50	40:19	4:41	9:22	111 98-125	1039	151 148-156	2/21
5.00	44:45	4:26	8:52	116 113-120	1028	150 148-154	11/2
5.50	49:39	4:54	9:48	117 110-125	1147	150 148-152	15/2
6.00	54:16	4:37	9:14	113 106-121	1043	150 146-154	10/16
6.50	59:04	4:48	9:37	113 101-123	1086	149 146-152	10/13
7.00	1:03:11	4:07	8:13	115 107-124	945	150 144-152	10/10
7.50	1:07:27	4:16	8:32	105 94-112	896	148 146-152	3/32
8.00	1:11:40	4:13	8:26	112 106-115	944	151 146-152	4/5
8.50	1:16:44	5:04	10:08	111 103-118	1125	148 144-152	11/3
9.00	1:21:48	5:05	10:10	110 91-120	1118	148 146-152	21/15
9.50	1:26:30	4:41	9:23	107 92-117	1004	148 146-152	6/15
10.00	1:31:10	4:40	9:20	110 104-117	1027	148 146-152	2/9
10.50	1:35:50	4:40	9:21	113 108-115	1056	149 146-152	2/4
10.89	1:40:38	4:48	12:11	118 111-124	1438	148 144-152	37/0

Heart

112/129max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 250m, Range 64m, Flat prediction 1:37:57

Elevation Graph

Biggest Climbs (m)	Min/mi
37 2.7%	9:13
37 6.8%	12:44
31 3.3%	10:39
25 2.3%	8:38
17 2.8%	9:19
14 3.0%	9:15
See your biggest climbs

Cadence

150 (158 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.5	151	7.3	1:04:56	8:55
Walk	35.4	147	3.6	35:38	9:52
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:31	54.12%	More
800m	3:39	7:20	57.27%	More
1km	4:52	7:50	55.93%	More
Mile	7:51	7:51	58.85%	More
5k	27:25	8:50	57.39%	More
5 miles	44:40	8:56	57.55%	More
10k	55:29	8:56	57.96%	More
10 miles	1:31:05	9:07	58.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:17	8:17	55.75
5km	27:07	8:44	58.03
5M	44:36	8:55	57.64
10km	55:58	9:00	57.45
10M	1:32:03	9:12	57.83
Half	2:02:05	9:19	57.31
20M	3:10:01	9:30	58.35
Mara	4:12:00	9:37	58.67

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