Fri 11th Oct 2019 at 5:00pm by Steve Shaughnessy

Run > Steady-State

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Time
31:23
Miles
4.13
Min/mi
7:36
Pacing
77%
WAVA
69.81
Stride(cm)
134
Cals
410
Cadence
159
BPM
132
%MHR
77.3
B/mi
1004
Asc(m)
71
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:51(7:51/m) 118/129bpm 88cal 7.63/10.23mph
2) 1m - 7:33(7:33/m) 139/151bpm 108cal 7.94/8.45mph
3) 1m - 7:24(7:24/m) 138/150bpm 104cal 8.12/11.25mph
4) 1m - 7:30(7:30/m) 135/143bpm 97cal 7.99/8.47mph
5) 0.13m - 1:04(8:11/m) 135/140bpm 13cal 7.34/7.49mph

7:51 7:33 7:24 7:30 1:04

Pace

28%

26%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:10	92 68-113	844	151 106-160	0/1
0.25	2:05	56	7:27	116 112-121	863	154 152-156	0/4
0.38	3:27	1:22 +21	10:58	120 113-123	1317	160 152-232	1/0
0.50	4:22	55	7:24	117 109-122	865	159 154-164	1/3
0.63	5:16	54	7:12	123 119-126	885	158 154-160	0/1
0.75	6:15	59	7:48	124 123-125	968	157 156-160	1/0
0.88	7:14	59	7:51	125 123-128	982	158 154-160	2/0
1.00	8:12	58	7:47	128 126-129	997	158 154-160	3/0
1.13	9:12	1:00	8:01	129 127-130	1034	159 156-162	5/0
1.25	10:07	55	7:22	134 128-137	987	161 158-164	2/0
1.38	11:03	55	7:24	134 132-137	991	160 158-162	2/0
1.50	12:03	1:00	7:57	138 134-146	1098	161 160-164	9/0
1.63	13:03	1:01	8:05	143 139-147	1156	161 158-164	8/0
1.75	14:00	57	7:37	144 142-149	1097	159 156-162	3/0
1.88	14:52	52	6:54	148 142-151	1021	158 154-162	0/6
2.00	15:45	53	7:06	142 139-144	1009	161 156-166	3/6
2.13	16:43	57	7:40	145 141-148	1110	159 154-166	5/5
2.25	17:37	54	7:09	144 142-150	1031	157 154-162	0/4
2.38	18:31	54	7:15	135 130-145	980	157 154-160	0/5
2.50	19:23	52	6:59	134 129-136	935	158 156-162	1/3
2.63	20:18	55	7:16	134 132-136	975	158 154-162	0/7
2.75	21:14	56	7:29	137 135-138	1024	158 154-162	0/1
2.88	22:11	57	7:40	139 136-142	1066	158 156-160	2/0
3.00	23:42	1:31 +33	12:04	134 127-142	1617	166 158-248	3/4
3.13	24:35	53	7:05	132 129-134	934	158 156-160	1/2
3.25	25:34	59	7:49	137 134-143	1072	160 156-164	5/1
3.38	26:29	55	7:20	140 138-142	1026	159 156-162	0/4
3.50	27:26	57	7:37	139 138-141	1060	158 152-162	1/2
3.63	28:54	1:28 +33	11:45	129 119-140	1516	161 152-164	0/4
3.75	29:48	54	7:13	131 123-133	946	158 156-160	1/2
3.88	30:44	56	7:30	134 133-136	1004	158 156-160	5/0
4.00	31:46	1:01	8:12	134 133-136	1098	158 156-162	2/2
4.13	32:47	1:01	8:07	135 132-140	1095	158 156-162	1/1
4.13	32:50	3	9:45	137 137-138	1337	159 158-160	0/0

Heart

132/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 71m, Range 38m, Flat prediction 31:16

Elevation Graph

Biggest Climbs (m)	Min/mi
37 1.8%	7:40
See your biggest climbs

Cadence

159 (248 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	158	4.1	31:18	7:56
Walk	0.2	106	0	4	10:56
Still	0.1	-	-	1	-
Pause	4.2	-	-	1:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	52.06%	More
800m	3:32	7:05	61.08%	More
1km	4:27	7:09	63.18%	More
Mile	7:13	7:13	66.26%	More
5k	23:49	7:40	68.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	68.60
5km	23:12	7:28	70.24
5M	38:26	7:41	69.38
10km	48:25	7:48	68.93
10M	1:20:13	8:01	68.95
Half	1:46:49	8:09	68.08
20M	2:47:22	8:22	68.85
Mara	3:42:53	8:30	68.94

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