Sat 28th Sep 2019 at 6:00am by Rob Runner

Run > General

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Time
2:42:36
Miles
21.04
Min/mi
7:44
Pacing
79%
WAVA
68.11
Stride(cm)
119
Cals
2581
Cadence
176
BPM
127
%MHR
74
B/mi
978
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:23(7:23/m) 109/119bpm 99cal 8.12/0mph
2) 1m - 7:39(7:39/m) 117/134bpm 113cal 7.84/0mph
3) 1m - 7:24(7:24/m) 130/141bpm 120cal 8.1/0mph
4) 1m - 7:50(7:50/m) 132/139bpm 127cal 7.67/0mph
5) 1m - 8:06(8:06/m) 132/140bpm 132cal 7.41/0mph
6) 1m - 7:37(7:37/m) 127/135bpm 122cal 7.87/0mph
7) 1m - 7:27(7:27/m) 122/131bpm 119cal 8.06/0mph
8) 1m - 7:19(7:19/m) 128/137bpm 119cal 8.19/0mph
9) 1m - 7:34(7:34/m) 131/136bpm 123cal 7.93/0mph
10) 1m - 7:28(7:28/m) 128/138bpm 119cal 8.04/0mph
11) 1m - 7:45(7:45/m) 136/152bpm 125cal 7.74/0mph
12) 1m - 7:44(7:44/m) 128/151bpm 123cal 7.76/0mph
13) 1m - 7:39(7:39/m) 136/151bpm 124cal 7.84/0mph
14) 1m - 8:03(8:03/m) 127/137bpm 130cal 7.45/0mph
15) 1m - 8:08(8:08/m) 123/127bpm 131cal 7.38/0mph
16) 1m - 7:56(7:56/m) 124/126bpm 129cal 7.56/0mph
17) 1m - 8:04(8:04/m) 126/142bpm 131cal 7.44/0mph
18) 1m - 7:56(7:56/m) 131/142bpm 128cal 7.57/0mph
19) 1m - 7:51(7:51/m) 129/133bpm 128cal 7.65/0mph
20) 1m - 7:39(7:39/m) 119/141bpm 117cal 7.85/0mph
21) 1m - 7:29(7:29/m) 124/135bpm 113cal 8.02/0mph
22) 0.04m - 36(16:56/m) 120/124bpm 9cal 3.55/0mph

7:23 7:39 7:24 7:50 8:06 7:37 7:27 7:19 7:34 7:28 7:45 7:44 7:39 8:03 8:08 7:56 8:04 7:56 7:51 7:39 7:29 36

Pace

27%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	7:23	7:23	7:23	109 66-119	804	177 170-180
2.00	15:02	7:39	7:39	117 107-134	895	175 170-180
3.00	22:26	7:24	7:24	130 122-141	963	176 174-180
4.00	30:16	7:50	7:50	132 128-139	1033	175 170-178
5.00	38:22	8:06	8:06	132 125-140	1069	174 170-178
6.00	45:59	7:37	7:37	127 107-135	968	174 170-178
7.00	53:26	7:27	7:27	122 115-131	908	176 172-182
8.00	1:00:45	7:19	7:19	128 117-137	937	176 172-180
9.00	1:08:19	7:34	7:34	131 123-136	992	175 170-178
10.00	1:17:34	9:15	9:15	128 91-138	1185	176 172-186
11.00	1:25:19	7:45	7:45	136 114-152	1054	176 170-182
12.00	1:33:03	7:44	7:44	128 108-151	989	175 172-180
13.00	1:40:42	7:39	7:39	136 128-151	1041	175 170-182
14.00	1:48:45	8:03	8:03	127 117-137	1023	176 172-180
15.00	1:56:53	8:08	8:08	123 115-127	1000	176 172-180
16.00	2:04:49	7:56	7:56	124 120-126	983	175 170-180
17.00	2:12:53	8:04	8:04	126 120-142	1017	176 172-178
18.00	2:20:49	7:56	7:56	131 118-142	1038	176 172-180
19.00	2:28:39	7:51	7:51	129 123-133	1012	176 172-180
20.00	2:36:18	7:38	7:38	119 87-141	909	176 168-182
21.00	2:43:47	7:29	7:29	124 87-135	928	178 174-184
21.03	2:44:23	36	17:37	120 113-124	2114	141 94-210

Heart

127/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

176 (210 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	175	21	2:44:14	7:49
Walk	0.1	99	0	8	20:45
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:52	49.36%	More
800m	3:33	7:09	55.95%	More
1km	4:24	7:06	58.76%	More
Mile	7:14	7:14	60.84%	More
5k	23:01	7:24	65.05%	More
5 miles	37:27	7:29	65.13%	More
10k	47:08	7:35	64.67%	More
10 miles	1:17:34	7:45	64.99%	More
Half	1:41:30	7:45	65.74%	More
20 miles	2:36:14	7:49	67.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	68.33
5km	21:24	6:53	69.94
5M	35:27	7:05	68.82
10km	44:38	7:11	68.29
10M	1:13:54	7:23	68.22
Half	1:38:24	7:31	67.29
20M	2:34:06	7:42	68.08
Mara	3:25:10	7:50	68.19

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