Sun 8th Sep 2019 at 6:00pm by jamesbenjamins

Run > Long Run

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Time
2:10:29
Miles
14.18
Min/mi
9:12
Pacing
84%
WAVA
49.86
Stride(cm)
108
Cals
676
Cadence
162
BPM
133
%MHR
69.4
B/mi
1220
Asc(m)
146
Hillscore
7
Surface
Road

Notes & Comments

Split Summary
===
1) 3.28m - 32:20(9:51/m) 125/134bpm 676cal
2) 2.35m - 22:22(9:32/m) 128/137bpm
3) 2.35m - 21:12(9:02/m) 131/148bpm
4) 2.34m - 19:15(8:13/m) 143/153bpm
5) 2.34m - 19:16(8:14/m) 144/150bpm
6) 1.52m - 16:04(10:34/m) 129/149bpm

Phased target Long run

32:20 22:22 21:12 19:15 19:16 16:04

Pace

66%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:05	5:05	10:11	118 103-126	1201	154 80-164	6/3
1.00	10:17	5:11	10:23	124 117-132	1287	161 156-164	8/4
1.50	15:12	4:55	9:49	128 123-132	1257	154 104-164	7/1
2.00	20:16	5:04	10:08	128 124-134	1298	148 106-162	10/1
2.50	24:56	4:40	9:21	126 120-131	1178	158 156-162	2/8
3.00	29:34	4:38	9:16	127 123-132	1178	160 158-164	0/7
3.50	34:23	4:49	9:37	128 125-133	1231	160 156-164	3/4
4.00	39:31	5:08	10:15	127 116-133	1303	158 150-162	7/1
4.50	44:12	4:41	9:22	129 124-137	1208	157 156-158	8/4
5.00	48:45	4:33	9:07	129 125-133	1176	161 158-164	2/6
5.50	53:31	4:45	9:30	128 119-133	1217	164 160-170	1/6
6.00	58:05	4:34	9:08	129 125-133	1178	165 160-168	6/2
6.50	1:03:05	5:00	10:01	130 125-135	1302	164 160-168	8/1
7.00	1:07:43	4:38	9:16	128 123-133	1185	165 150-168	6/5
7.50	1:11:56	4:13	8:26	131 122-142	1105	168 160-172	1/8
8.00	1:16:06	4:10	8:21	139 134-148	1160	170 166-172	1/7
8.50	1:20:08	4:02	8:04	144 138-148	1162	170 170-172	7/2
9.00	1:24:21	4:13	8:26	147 141-153	1241	170 154-174	10/0
9.50	1:28:28	4:07	8:13	140 136-143	1151	169 166-172	3/8
10.00	1:32:30	4:02	8:04	139 133-144	1120	169 158-172	1/7
10.50	1:36:35	4:05	8:10	143 137-146	1168	170 166-178	3/6
11.00	1:41:01	4:26	8:51	144 141-148	1276	168 154-168	7/0
11.50	1:45:04	4:03	8:06	147 141-150	1192	169 166-178	10/4
12.00	1:48:42	3:38	7:16	145 141-148	1054	170 170-172	4/8
12.50	1:52:46	4:04	8:09	144 141-147	1174	170 170-178	1/7
13.00	1:57:41	4:55	9:50	143 138-147	1406	168 166-170	4/3
13.50	2:02:12	4:30	9:01	142 139-147	1280	167 160-168	9/0
14.00	2:08:00	5:48	11:36	125 98-149	1450	142 104-170	4/6
14.18	2:10:27	2:27	13:24	96 92-102	1286	118 114-126	0/3

Heart

133/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 146m, Range 23m, Flat prediction 2:08:41

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.1%	9:59
17 1.0%	9:29
17 1.0%	8:39
17 1.1%	9:55
See your biggest climbs

Cadence

162 (178 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.3	164	13.6	2:03:01	9:03
Walk	5.7	113	0.6	7:24	12:41
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	45.11%	More
800m	3:41	7:24	48.15%	More
1km	4:41	7:33	49.46%	More
Mile	8:02	8:02	49.57%	More
5k	25:27	8:11	53.18%	More
5 miles	41:24	8:17	53.07%	More
10k	52:59	8:32	51.70%	More
10 miles	1:28:59	8:54	50.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	50.72
5km	26:06	8:24	51.85
5M	43:13	8:39	50.83
10km	54:25	8:45	50.35
10M	1:30:07	9:01	50.18
Half	1:59:58	9:09	49.46
20M	3:07:53	9:24	50.04
Mara	4:10:08	9:33	50.12

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