Wed 20th Nov 2019 at 10:00am by Shortcut Cam

Run > Long Run

windy
cold

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Time
1:40:00
Miles
11.23
Min/mi
8:54
Pacing
94%
WAVA
54.97
Stride(cm)
102
Cals
954
Cadence
177
BPM
127
%MHR
75
B/mi
1129
Asc(m)
171
Hillscore
2
Surface
Road

Notes & Comments

Pondtail canal
===
1) 0.62m - 5:38(9:04/m) 124/133bpm 62cal 6.61/7.66mph
2) 0.62m - 5:21(8:37/m) 130/134bpm 64cal 6.96/7.53mph
3) 0.62m - 5:37(9:02/m) 126/130bpm 62cal 6.64/7.31mph
4) 0.62m - 5:31(8:53/m) 125/132bpm 57cal 6.75/7.62mph
5) 0.62m - 5:26(8:45/m) 125/130bpm 55cal 6.86/7.16mph
6) 0.62m - 5:21(8:37/m) 127/135bpm 56cal 6.97/7.37mph
7) 0.62m - 5:24(8:42/m) 127/134bpm 54cal 6.9/7.26mph
8) 0.62m - 5:25(8:43/m) 127/135bpm 54cal 6.89/7.76mph
9) 0.62m - 5:33(8:56/m) 126/130bpm 51cal 6.72/6.78mph
10) 0.62m - 5:31(8:53/m) 128/132bpm 52cal 6.76/7.06mph
11) 0.62m - 5:31(8:52/m) 130/135bpm 54cal 6.77/7.08mph
12) 0.62m - 5:28(8:49/m) 127/130bpm 47cal 6.81/7.03mph
13) 0.62m - 5:38(9:04/m) 127/139bpm 48cal 6.62/7.01mph
14) 0.62m - 5:36(9:01/m) 128/132bpm 49cal 6.66/7.26mph
15) 0.62m - 5:37(9:02/m) 127/133bpm 46cal 6.64/7.03mph
16) 0.62m - 5:37(9:03/m) 128/134bpm 47cal 6.63/7.03mph
17) 0.62m - 5:32(8:55/m) 129/134bpm 47cal 6.73/6.91mph
18) 0.62m - 5:46(9:16/m) 127/132bpm 46cal 6.47/7.08mph
19) 0.05m - 27(9:49/m) 127/129bpm 3cal 6.11/6.32mph

5:38 5:21 5:37 5:31 5:26 5:21 5:24 5:25 5:33 5:31 5:31 5:28 5:38 5:36 5:37 5:37 5:32 5:46 27

Pace

16%

81%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:34	4:34	9:09	121 73-133	1107	181 92-210	7/4
1.00	8:44	4:09	8:19	130 125-134	1081	182 176-186	6/9
1.50	13:18	4:34	9:08	126 119-132	1151	180 176-184	11/6
2.00	17:48	4:30	9:00	126 122-130	1134	179 172-184	9/8
2.50	22:14	4:26	8:53	124 118-131	1101	178 174-184	6/4
3.00	26:39	4:24	8:49	125 121-130	1102	178 174-182	7/6
3.50	30:56	4:17	8:34	126 123-130	1079	178 176-200	6/7
4.00	35:18	4:22	8:44	127 124-135	1109	178 176-182	13/14
4.50	39:38	4:21	8:41	127 122-133	1103	177 176-180	7/8
5.00	43:58	4:19	8:39	128 124-135	1106	177 174-182	5/5
5.50	48:24	4:27	8:54	126 120-129	1121	177 174-180	9/6
6.00	52:50	4:26	8:51	127 124-132	1125	175 170-178	9/11
6.50	57:15	4:25	8:51	130 126-133	1150	176 172-178	3/4
7.00	1:01:42	4:26	8:53	129 126-135	1145	175 172-178	11/7
7.50	1:06:09	4:27	8:55	126 120-130	1123	174 172-176	3/10
8.00	1:10:45	4:36	9:12	126 122-131	1159	174 172-176	8/7
8.50	1:15:11	4:25	8:51	129 124-138	1142	175 172-180	8/7
9.00	1:19:45	4:35	9:09	128 124-133	1172	175 172-178	15/16
9.50	1:24:19	4:33	9:07	128 123-131	1166	176 168-180	7/7
10.00	1:28:46	4:27	8:54	128 124-133	1140	176 174-178	4/4
10.50	1:33:12	4:27	8:53	129 123-134	1146	176 174-178	5/4
11.00	1:37:44	4:31	9:03	126 123-130	1140	177 174-182	2/11
11.23	1:39:59	2:15	9:48	128 124-132	1254	176 172-178	2/3

Heart

127/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 171m, Range 20m, Flat prediction 1:40:02

Elevation Graph

Biggest Climbs (m)	Min/mi
11 2.7%	9:00
10 7.0%	8:18
See your biggest climbs

Cadence

177 (210 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	177	11.2	1:39:55	8:54
Walk	0.1	121	0	4	18:52

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	40.45%	More
800m	4:07	8:17	46.66%	More
1km	5:13	8:24	47.97%	More
Mile	8:37	8:37	49.41%	More
5k	27:01	8:42	53.63%	More
5 miles	43:48	8:46	53.86%	More
10k	54:33	8:47	54.00%	More
10 miles	1:28:37	8:52	54.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	65.70
5km	23:23	7:32	61.98
5M	40:03	8:01	58.91
10km	51:12	8:14	57.54
10M	1:27:42	8:46	55.52
Half	1:59:02	9:05	53.70
20M	3:12:06	9:36	52.73
Mara	4:20:43	9:57	51.81

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