Fri 16th Aug 2019 at 7:00am by Steve Shaughnessy

Run > Steady-State

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Time
57:08
Miles
7.27
Min/mi
7:52
Pacing
73%
WAVA
69.03
Stride(cm)
128
Cals
775
Cadence
159
BPM
139
%MHR
81.5
B/mi
1095
Asc(m)
86
Hillscore
4
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:32(8:32/m) 116/129bpm 91cal 7.04/7.51mph
2) 1m - 8:09(8:09/m) 131/137bpm 106cal 7.36/7.91mph
3) 1m - 7:47(7:47/m) 136/148bpm 105cal 7.7/8.1mph
4) 1m - 7:48(7:48/m) 144/154bpm 112cal 7.69/8.06mph
5) 1m - 7:38(7:38/m) 151/158bpm 115cal 7.86/8.47mph
6) 1m - 7:42(7:42/m) 151/166bpm 111cal 7.79/8.54mph
7) 1m - 7:28(7:28/m) 146/156bpm 106cal 8.03/8.77mph
8) 0.27m - 2:04(7:41/m) 150/156bpm 29cal 7.81/8.2mph

8:32 8:09 7:47 7:48 7:38 7:42 7:28 2:04

Pace

50%

23%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:15	2:15	9:01	103 71-120	928	156 120-162	1/4
0.50	4:20	2:04	8:18	118 112-123	979	158 154-160	0/7
0.75	6:23	2:04	8:14	121 117-124	996	158 156-160	0/3
1.00	8:29	2:06	8:25	125 122-129	1051	159 156-162	4/1
1.25	10:32	2:03	8:10	127 122-131	1038	159 156-162	2/1
1.50	12:40	2:08	8:31	133 129-136	1132	159 154-162	8/0
1.75	14:42	2:02	8:09	134 132-137	1092	158 152-160	2/3
2.00	17:05	2:24 +26	9:35	131 126-135	1255	159 120-166	0/6
2.25	19:04	1:59	7:56	133 130-135	1054	158 154-162	1/0
2.50	20:58	1:54	7:35	136 133-139	1031	159 154-164	0/3
2.75	22:53	1:55	7:40	137 133-142	1050	159 154-162	1/2
3.00	24:53	2:00	7:59	139 137-148	1110	158 156-162	3/2
3.25	26:45	1:52	7:30	141 138-148	1057	159 156-162	2/1
3.50	28:42	1:57	7:48	141 138-146	1100	159 156-162	3/1
3.75	30:40	1:58	7:51	144 143-145	1131	161 158-164	6/0
4.00	32:41	2:01	8:04	148 144-154	1195	161 154-168	9/3
4.25	34:32	1:51	7:22	151 147-155	1112	159 156-164	3/9
4.50	36:32	2:01	8:03	148 141-158	1192	160 156-164	6/0
4.75	38:26	1:54	7:36	153 147-158	1163	160 156-166	8/1
5.00	40:20	1:54	7:36	153 150-156	1163	159 156-162	3/4
5.25	42:17	1:56	7:45	155 152-161	1202	160 154-166	2/1
5.50	44:12	1:55	7:40	156 148-166	1195	160 156-168	5/2
5.75	46:06	1:54	7:37	155 152-158	1179	161 156-168	4/1
6.00	49:09	3:04 +1:08	12:15	138 123-154	1690	161 120-174	1/4
6.25	50:55	1:46	7:02	143 140-147	1007	161 158-164	1/10
6.50	52:46	1:51	7:24	144 140-146	1066	160 158-162	0/5
6.75	54:42	1:55	7:42	147 143-152	1131	161 158-164	1/2
7.00	57:23	2:41 +45	10:45	150 144-156	1613	161 120-170	3/2
7.25	59:18	1:55	7:40	149 135-156	1142	163 158-166	4/1
7.27	59:27	9	8:13	156 155-156	1281	160 158-160	0/0

Heart

139/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 86m, Range 31m, Flat prediction 56:37

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.1%	7:50
14 1.2%	8:21
14 1.9%	7:54
See your biggest climbs

Cadence

159 (174 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.8	159	7.3	56:51	8:10
Walk	0.4	120	0	17	14:52
Pause	3.8	-	-	2:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:57	51.97%	More
800m	3:35	7:12	60.11%	More
1km	4:30	7:14	62.41%	More
Mile	7:25	7:25	64.44%	More
5k	23:56	7:42	68.09%	More
5 miles	39:22	7:52	67.72%	More
10k	49:55	8:02	66.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	68.60
5km	23:11	7:28	70.29
5M	38:24	7:41	69.44
10km	48:22	7:47	69.00
10M	1:20:08	8:01	69.02
Half	1:46:43	8:09	68.14
20M	2:47:12	8:22	68.92
Mara	3:42:41	8:30	69.00

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