Sat 31st Aug 2019 at 12:00pm by hellen

Run > Long Run

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Time
3:00:47
Miles
20.06
Min/mi
9:01
Pacing
40%
WAVA
60.42
Stride(cm)
101
Cals
1518
Cadence
177
BPM
144
%MHR
83.9
B/mi
1300
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:13(9:13/m) 132/149bpm 85cal
2) 1m - 9:16(9:16/m) 139/150bpm 89cal
3) 1m - 9:11(9:11/m) 141/153bpm 85cal
4) 1m - 8:55(8:55/m) 143/158bpm 83cal
5) 1m - 9:04(9:04/m) 145/156bpm 83cal
6) 1m - 9:15(9:15/m) 140/150bpm 73cal
7) 1m - 8:58(8:58/m) 143/152bpm 75cal
8) 1m - 8:59(8:59/m) 144/154bpm 73cal
9) 1m - 8:56(8:56/m) 145/155bpm 72cal
10) 1m - 9:12(9:12/m) 140/157bpm 64cal
11) 1m - 9:02(9:02/m) 144/155bpm 72cal
12) 1m - 8:59(8:59/m) 144/158bpm 71cal
13) 1m - 9:03(9:03/m) 145/158bpm 70cal
14) 1m - 9:07(9:07/m) 148/158bpm 75cal
15) 1m - 8:55(8:55/m) 147/158bpm 75cal
16) 1m - 9:01(9:01/m) 150/159bpm 79cal
17) 1m - 8:52(8:52/m) 148/159bpm 68cal
18) 1m - 8:44(8:44/m) 147/165bpm 61cal
19) 1m - 8:53(8:53/m) 152/167bpm 78cal
20) 1m - 8:44(8:44/m) 155/163bpm 83cal
21) 0.06m - 30(9:01/m) 154/157bpm 4cal

9:13 9:16 9:11 8:55 9:04 9:15 8:58 8:59 8:56 9:12 9:02 8:59 9:03 9:07 8:55 9:01 8:52 8:44 8:53 8:44 30

Pace

17%

60%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:55	9:55 +43	9:55	131 99-149	1300	176 116-182
2.00	19:25	9:29 +13	9:29	139 128-150	1319	176 174-178
3.00	28:48	9:23 +13	9:23	141 128-152	1324	176 126-188
4.00	38:29	9:41 +47	9:41	143 121-157	1385	176 110-190
5.00	47:33	9:04	9:04	145 134-155	1315	177 170-192
6.00	59:35	12:02 +2:48	12:02	139 96-150	1672	175 106-188
7.00	1:08:58	9:23 +25	9:23	143 128-152	1341	177 126-188
8.00	1:18:13	9:16 +17	9:16	144 133-154	1334	177 126-188
9.00	1:27:16	9:03 +7	9:03	145 134-155	1312	178 172-194
10.00	1:41:30	14:14 +5:03	14:14	140 100-156	1992	177 110-192
11.00	1:50:45	9:15 +13	9:15	144 133-155	1332	178 124-194
12.00	2:00:39	9:54 +54	9:54	144 120-158	1425	177 102-198
13.00	2:09:41	9:03	9:03	145 136-157	1311	179 170-196
14.00	2:19:05	9:24 +18	9:24	148 141-157	1392	177 126-194
15.00	2:31:21	12:15 +3:20	12:15	146 99-158	1789	179 168-196
16.00	2:41:04	9:43 +42	9:43	150 141-159	1458	178 122-194
17.00	2:50:27	9:24 +32	9:24	148 134-158	1390	179 122-194
18.00	3:00:54	10:26 +1:42	10:26	147 124-165	1534	179 84-194
19.00	3:12:44	11:51 +2:56	11:51	151 126-167	1789	180 102-192
20.00	3:21:58	9:14 +30	9:14	155 137-162	1431	181 176-186
20.06	3:22:29	31	9:13	154 149-157	1420	180 178-182

Heart

144/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

177 (198 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.1	178	20	2:59:48	9:19
Walk	7.7	117	0.1	16:10	4:00:44
Still	0.0	-	-	3	-
Pause	3.1	-	-	6:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	51.14%	More
800m	4:01	8:05	50.89%	More
1km	5:17	8:30	50.41%	More
Mile	8:52	8:52	51.05%	More
5k	28:16	9:06	55.97%	More
5 miles	47:32	9:30	54.30%	More
10k	59:51	9:38	54.00%	More
10 miles	1:40:02	10:00	53.14%	More
Half	2:09:52	9:55	53.77%	More
20 miles	3:21:57	10:06	53.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	69.83
5km	22:48	7:20	69.38
5M	38:40	7:44	66.76
10km	49:13	7:55	65.67
10M	1:23:28	8:21	63.68
Half	1:52:39	8:36	61.57
20M	3:00:11	9:01	60.44
Mara	4:03:10	9:17	59.23

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