Thu 8th Aug 2019 at 6:00pm by derwenttony

Run > Steady-State

warm

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Time
2:38:39
Miles
18.04
Min/mi
8:48
Pacing
90%
WAVA
62.55
Stride(cm)
120
Cals
1428
Cadence
152
BPM
113
%MHR
70.3
B/mi
990
Asc(m)
329
Hillscore
27
Surface
Mixed

Notes & Comments

Cycle track O&B + Broughton Moor Soddy gap.

9:26 8:26 8:58 9:25 8:30 8:12 8:15 8:47 8:26 8:21 8:22 8:49 8:45 9:04 9:25 9:11 8:42 9:13 22

Pace

13%

43%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:43	4:43	9:26	97 69-105	916	153 120-156	3/3
1.00	9:26	4:43	9:25	102 92-116	961	152 150-154	8/16
1.50	13:44	4:18	8:37	110 105-114	948	152 150-154	3/6
2.00	17:52	4:08	8:15	113 110-116	933	150 148-152	0/7
2.50	21:59	4:07	8:14	112 105-117	923	150 146-152	0/11
3.00	26:50	4:51	9:42	114 102-120	1106	149 144-152	24/14
3.50	31:51	5:01	10:01	118 112-125	1183	152 148-156	27/1
4.00	36:15	4:24	8:49	114 111-116	1004	152 150-154	8/8
4.50	40:26	4:11	8:22	112 107-115	937	149 146-154	0/9
5.00	44:45	4:19	8:38	111 108-115	958	149 148-152	1/6
5.50	48:53	4:08	8:16	113 111-117	935	151 148-154	1/17
6.00	52:57	4:04	8:08	111 105-115	902	151 148-152	1/16
6.50	56:59	4:02	8:05	113 110-118	913	152 148-154	4/15
7.00	1:01:12	4:13	8:25	114 110-120	960	152 150-154	4/10
7.50	1:05:38	4:25	8:51	116 109-122	1026	152 150-156	13/3
8.00	1:09:59	4:21	8:43	114 111-116	993	152 150-154	13/5
8.50	1:14:13	4:14	8:28	117 114-119	990	154 152-156	11/3
9.00	1:18:25	4:12	8:25	117 114-120	984	153 152-156	12/1
9.50	1:22:39	4:14	8:28	117 114-119	991	153 152-156	15/0
10.00	1:26:46	4:07	8:14	117 109-122	964	154 152-156	7/0
10.50	1:31:01	4:14	8:29	116 111-121	984	154 152-156	10/4
11.00	1:35:08	4:08	8:15	112 106-115	924	155 152-158	3/12
11.50	1:39:17	4:08	8:17	107 98-117	886	154 152-158	0/43
12.00	1:43:57	4:41	9:21	117 110-125	1095	153 146-158	24/0
12.50	1:48:19	4:22	8:43	115 110-120	1003	156 154-158	8/0
13.00	1:52:42	4:23	8:47	112 108-116	983	152 38-156	7/1
13.50	1:57:05	4:23	8:46	110 101-117	964	154 150-158	7/11
14.00	2:01:46	4:41	9:22	117 104-123	1095	154 148-160	25/0
14.50	2:06:22	4:36	9:12	115 102-123	1058	152 148-158	17/8
15.00	2:11:11	4:49	9:38	116 109-123	1118	152 146-156	21/10
15.50	2:15:48	4:36	9:13	116 108-121	1069	154 152-158	17/3
16.00	2:20:22	4:34	9:08	110 102-116	1005	152 150-154	5/13
16.50	2:24:46	4:24	8:48	111 104-115	977	153 150-156	7/9
17.00	2:29:03	4:17	8:35	109 105-112	935	151 148-154	1/17
17.50	2:33:35	4:31	9:03	110 103-113	995	152 148-154	3/7
18.00	2:38:16	4:42	9:23	109 105-114	1023	151 148-152	4/8
18.04	2:38:39	23	9:39	110 109-110	1062	153 150-156	0/0

Heart

113/125max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 329m, Range 116m, Flat prediction 2:36:04

Elevation Graph

Biggest Climbs (m)	Min/mi
56 4.2%	10:11
53 1.2%	8:23
44 1.6%	8:56
40 3.6%	9:43
26 3.0%	8:56
17 5.4%	10:00
See your biggest climbs

Cadence

152 (160 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.1	152	16.9	2:27:39	8:45
Walk	6.9	146	1.2	11:00	9:23
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	44.96%	More
800m	3:58	8:00	52.51%	More
1km	4:58	8:00	54.72%	More
Mile	8:03	8:03	57.33%	More
5k	25:48	8:18	61.00%	More
5 miles	42:01	8:24	61.19%	More
10k	52:03	8:23	61.77%	More
10 miles	1:25:14	8:31	62.46%	More
Half	1:53:07	8:38	62.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	59.98
5km	25:13	8:07	62.40
5M	41:28	8:18	61.99
10km	52:03	8:23	61.77
10M	1:25:37	8:34	62.18
Half	1:53:32	8:40	61.63
20M	2:56:43	8:50	62.74
Mara	3:54:22	8:57	63.08

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Timed Distance
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