Sun 18th Aug 2019 at 5:00pm by Steve Shaughnessy

Run > Steady-State

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Time
48:42
Miles
6.39
Min/mi
7:37
Pacing
67%
WAVA
70.58
Stride(cm)
133
Cals
642
Cadence
159
BPM
136
%MHR
79.7
B/mi
1038
Asc(m)
77
Hillscore
4
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:24(8:24/m) 119/132bpm 93cal 7.14/7.72mph
2) 1m - 7:40(7:40/m) 132/137bpm 101cal 7.82/8.12mph
3) 1m - 7:34(7:34/m) 140/159bpm 104cal 7.93/8.89mph
4) 1m - 7:25(7:25/m) 143/155bpm 104cal 8.09/8.64mph
5) 1m - 7:26(7:26/m) 142/150bpm 103cal 8.07/9.2mph
6) 1m - 7:20(7:20/m) 144/158bpm 102cal 8.18/8.58mph
7) 0.39m - 2:53(7:27/m) 137/145bpm 35cal 8.05/8.79mph

8:24 7:40 7:34 7:25 7:26 7:20 2:53

Pace

11%

17%

40%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:11	2:11	8:45	109 82-119	954	154 120-160	1/5
0.50	4:22	2:11 +5	8:43	122 117-132	1063	156 152-160	2/1
0.75	6:24	2:02	8:08	123 119-129	1001	157 152-160	3/3
1.00	8:49	2:25 +22	9:41	122 116-129	1181	159 152-202	1/5
1.25	10:46	1:57	7:47	130 125-135	1013	158 152-160	1/0
1.50	12:43	1:57	7:47	132 130-134	1027	158 154-160	0/1
1.75	14:38	1:55	7:42	134 131-137	1031	158 154-160	2/2
2.00	16:30	1:51	7:26	134 133-137	995	158 154-160	2/1
2.25	18:29	1:59 +6	7:57	139 134-149	1105	158 156-160	1/4
2.50	20:21	1:52	7:29	143 140-146	1069	158 154-160	4/1
2.75	23:05	2:44 +51	10:55	137 116-145	1496	158 120-164	9/1
3.00	25:01	1:56	7:44	140 122-159	1083	160 156-164	8/0
3.25	26:49	1:48	7:12	149 147-155	1073	159 156-160	3/4
3.50	29:38	2:49 +55	11:15	140 119-150	1575	158 120-166	4/1
3.75	31:29	1:52	7:27	139 132-144	1036	159 156-162	1/5
4.00	33:22	1:52	7:29	144 138-146	1077	160 156-164	4/1
4.25	35:12	1:50	7:20	143 140-145	1048	159 156-164	3/1
4.50	37:06	1:54	7:37	145 143-148	1103	160 156-168	5/2
4.75	39:43	2:38 +44	10:31	140 129-145	1472	159 120-168	10/2
5.00	41:33	1:49	7:16	141 128-150	1025	160 156-166	0/10
5.25	43:23	1:51	7:23	141 139-145	1041	159 154-164	0/9
5.50	45:11	1:47	7:10	148 137-155	1059	159 156-162	1/6
5.75	47:03	1:52	7:29	146 138-158	1091	160 156-164	0/5
6.00	48:52	1:49	7:17	139 135-143	1012	162 158-172	4/0
6.25	51:38	2:47 +56	11:06	136 111-145	1510	161 120-168	3/2
6.39	52:42	1:04	7:46	140 138-143	1087	160 154-168	2/0

Heart

136/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 77m, Range 37m, Flat prediction 47:44

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.6%	8:33
14 2.6%	7:41
See your biggest climbs

Cadence

159 (202 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	158	6.4	48:33	7:38
Walk	0.6	120	0	18	9:24
Still	7.8	-	-	3:49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:53	52.47%	More
800m	3:33	7:08	60.69%	More
1km	4:29	7:13	62.66%	More
Mile	7:16	7:16	65.74%	More
5k	24:40	7:56	66.07%	More
5 miles	40:01	8:00	66.64%	More
10k	51:08	8:14	65.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	70.28
5km	22:39	7:17	71.94
5M	37:32	7:30	71.04
10km	47:17	7:37	70.58
10M	1:18:20	7:50	70.61
Half	1:44:19	7:58	69.71
20M	2:43:26	8:10	70.51
Mara	3:37:40	8:18	70.59

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