Thu 26th Sep 2019 at 2:00pm by STOOSH

Run > Long Run

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Time
2:54:41
Miles
20.01
Min/mi
8:44
Pacing
48%
WAVA
52.90
Stride(cm)
107
Cals
1770
Cadence
172
BPM
150
%MHR
77.5
B/mi
1306
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:56(8:56/m) 140/181bpm 95cal 6.72/7.35mph
2) 1m - 9:07(9:07/m) 142/161bpm 100cal 6.58/8.52mph
3) 1m - 8:54(8:54/m) 136/148bpm 85cal 6.74/7.51mph
4) 1m - 9:13(9:13/m) 150/163bpm 106cal 6.51/7.64mph
5) 1m - 8:42(8:42/m) 140/158bpm 78cal 6.9/7.41mph
6) 1m - 9:23(9:23/m) 158/172bpm 112cal 6.4/6.99mph
7) 1m - 8:49(8:49/m) 154/168bpm 100cal 6.8/7.06mph
8) 1m - 9:06(9:06/m) 141/163bpm 62cal 6.59/8.35mph
9) 1m - 8:38(8:38/m) 134/143bpm 40cal 6.95/7.16mph
10) 1m - 8:48(8:48/m) 142/156bpm 69cal 6.82/7.06mph
11) 1m - 8:53(8:53/m) 140/152bpm 58cal 6.76/7.35mph
12) 1m - 8:45(8:45/m) 153/162bpm 98cal 6.86/7.26mph
13) 1m - 8:49(8:49/m) 156/166bpm 101cal 6.8/7.1mph
14) 1m - 8:53(8:53/m) 160/169bpm 107cal 6.75/7.14mph
15) 1m - 8:55(8:55/m) 166/171bpm 116cal 6.73/6.97mph
16) 1m - 8:25(8:25/m) 161/167bpm 99cal 7.13/7.37mph
17) 1m - 8:07(8:07/m) 156/171bpm 77cal 7.39/8.04mph
18) 1m - 7:57(7:57/m) 155/168bpm 75cal 7.55/7.78mph
19) 1m - 8:22(8:22/m) 165/181bpm 100cal 7.17/8.08mph
20) 1m - 7:53(7:53/m) 161/170bpm 91cal 7.61/8.16mph
21) 0.01m - 6(8:55/m) 165/165bpm 1cal 6.73/7.83mph

8:56 9:07 8:54 9:13 8:42 9:23 8:49 9:06 8:38 8:48 8:53 8:45 8:49 8:53 8:55 8:25 8:07 7:57 8:22 7:53 6

Pace

48%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	8:55	8:55	8:55	136 65-181	1214	171 164-176
2.00	18:03	9:07	9:07	142 128-161	1296	171 166-178
3.00	32:05	14:02 +5:09	14:02	134 90-148	1881	172 164-180
4.00	41:18	9:13	9:13	150 139-163	1384	173 166-180
5.00	50:00	8:42	8:42	140 121-158	1218	170 162-176
6.00	59:23	9:22	9:22	158 135-171	1481	173 166-186
7.00	1:08:12	8:49	8:49	153 136-168	1350	172 164-178
8.00	1:17:18	9:06	9:06	141 129-163	1283	169 122-178
9.00	1:25:56	8:38	8:38	134 127-143	1156	168 162-172
10.00	1:34:44	8:48	8:48	142 131-156	1250	169 162-176
11.00	1:43:39	8:55 +2	8:55	140 131-151	1248	169 162-174
12.00	1:52:24	8:45	8:45	153 144-162	1339	173 166-180
13.00	2:01:13	8:49	8:49	155 146-166	1367	173 166-178
14.00	2:10:06	8:53	8:53	160 146-169	1422	175 166-182
15.00	2:19:01	8:55	8:55	166 160-170	1479	176 170-180
16.00	2:27:26	8:25	8:25	161 146-167	1355	175 166-180
17.00	2:35:33	8:07	8:07	155 142-171	1259	175 166-184
18.00	2:43:30	7:57	7:57	155 140-167	1232	172 164-178
19.00	2:51:53	8:22	8:22	165 148-181	1381	174 168-182
20.00	2:59:46	7:53	7:53	161 149-170	1269	173 166-180
20.01	2:59:53	7	10:20	165 164-165	1704	174 172-178

Heart

150/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

172 (186 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	172	20	2:54:31	8:59
Walk	0.1	122	0	11	24:36
Pause	2.8	-	-	5:11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	41.29%	More
800m	3:47	7:37	45.48%	More
1km	4:47	7:43	47.10%	More
Mile	7:46	7:46	50.20%	More
5k	25:03	8:04	52.86%	More
5 miles	40:45	8:09	52.78%	More
10k	51:35	8:18	52.11%	More
10 miles	1:25:02	8:30	52.22%	More
Half	1:52:26	8:35	52.24%	More
20 miles	2:59:45	8:59	51.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	56.20
5km	23:31	7:34	56.30
5M	39:15	7:51	54.80
10km	49:36	7:59	54.19
10M	1:22:47	8:17	53.64
Half	1:50:42	8:27	52.65
20M	2:54:35	8:44	52.90
Mara	3:53:30	8:55	52.74

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