Sat 23rd Nov 2019 at 7:00am by AntClark

Run > Medium Long Run

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Time
1:36:18
Miles
13.27
Min/mi
7:15
Pacing
16%
WAVA
63.96
Stride(cm)
123
Cals
1398
Cadence
180
BPM
137
%MHR
75.9
B/mi
992
Asc(m)
190
Hillscore
7
Surface
Road

Notes & Comments

Inc Poole parkrun

Split Summary
===
1) 1m - 8:14(8:14/m) 124/144bpm 117cal 7.29/8.72mph
2) 1m - 7:42(7:42/m) 125/142bpm 104cal 7.79/8.41mph
3) 1m - 7:34(7:34/m) 126/140bpm 101cal 7.92/8.62mph
4) 1m - 7:41(7:41/m) 133/140bpm 115cal 7.81/8.25mph
5) 1m - 7:34(7:34/m) 135/144bpm 113cal 7.93/8.54mph
6) 1m - 7:21(7:21/m) 136/142bpm 111cal 8.16/8.52mph
7) 1m - 7:23(7:23/m) 135/152bpm 101cal 8.12/8.79mph
8) 1m - 7:06(7:06/m) 139/148bpm 108cal 8.46/9.46mph
9) 0.21m - 1:32(7:13/m) 142/147bpm 24cal 8.31/8.64mph
10) 1m - 6:16(6:16/m) 149/160bpm 108cal 9.58/10.25mph
11) 1m - 6:09(6:09/m) 158/162bpm 118cal 9.74/10.12mph
12) 1m - 6:26(6:26/m) 160/164bpm 124cal 9.33/12.17mph
13) 1m - 7:36(7:36/m) 135/167bpm 65cal 7.9/11.84mph
14) 1m - 7:19(7:19/m) 139/148bpm 85cal 8.19/8.52mph
15) 0.06m - 24(7:22/m) 140/142bpm 4cal 8.14/8.29mph

8:14 7:42 7:34 7:41 7:34 7:21 7:23 7:06 1:32 6:16 6:09 6:26 7:36 7:19 24

Pin Map

0mi in 0

Pace

48%

31%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:10	4:10	8:21	115 58-135	959	179 164-186	23/2
1.00	10:08	5:58 +1:54	11:55	126 80-144	1502	179 130-186	25/12
1.50	13:58	3:50	7:40	132 114-142	1012	178 174-184	3/32
2.00	17:50	3:52	7:45	119 115-125	922	179 176-182	6/11
2.50	21:38	3:47	7:35	125 118-132	947	179 176-184	7/15
3.00	25:24	3:47	7:34	128 118-139	968	179 172-184	3/8
3.50	29:13	3:49	7:38	132 129-137	1007	179 172-186	3/4
4.00	33:05	3:52	7:44	134 128-140	1037	175 88-182	4/2
4.50	38:17	5:11 +1:24	10:23	131 116-138	1359	176 90-182	8/5
5.00	42:03	3:47	7:33	136 120-144	1027	181 174-188	8/10
5.50	45:43	3:39	7:19	137 131-141	1002	181 176-186	3/5
6.00	49:24	3:42	7:24	136 130-140	1006	179 174-186	3/4
6.50	53:11	3:47	7:34	138 128-152	1044	179 174-184	18/2
7.00	56:48	3:36	7:13	132 126-149	952	179 168-182	5/12
7.50	1:00:20	3:32	7:04	136 128-141	962	180 176-182	5/9
8.00	1:03:53	3:34	7:07	142 133-148	1011	181 178-188	7/5
8.50	1:12:51	8:57 +5:37	17:54	138 99-153	2471	183 94-196	4/9
9.00	1:16:00	3:09	6:18	154 149-156	970	189 186-192	4/4
9.50	1:19:05	3:05	6:10	157 155-159	968	186 94-194	4/4
10.00	1:22:10	3:06	6:12	158 155-162	978	189 186-194	4/3
10.50	1:25:17	3:07	6:14	160 157-164	996	184 94-194	4/6
11.00	1:28:32	3:15	6:29	159 158-161	1032	181 94-190	7/3
11.50	1:35:08	6:36 +3:12	13:11	148 114-167	1952	183 126-210	5/6
12.00	1:39:05	3:57	7:54	133 128-140	1051	176 160-180	3/5
12.50	1:42:43	3:39	7:18	137 130-144	999	179 176-182	4/4
13.00	1:46:26	3:42	7:24	137 133-143	1014	178 170-182	6/4
13.27	1:48:24	1:58	7:23	142 138-147	1048	179 168-184	5/1

Heart

137/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 190m, Range 51m, Flat prediction 1:33:22

Elevation Graph

Biggest Climbs (m)	Min/mi
38 4.7%	8:18
18 1.9%	7:23
11 6.5%	26:09
See your biggest climbs

Cadence

180 (210 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	181	13.1	1:34:47	7:55
Walk	3.8	101	0.1	4:30	30:46
Still	0.1	-	-	4	-
Pause	7.7	-	-	9:03	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:45	54.56%	More
800m	3:01	6:03	59.96%	More
1km	3:48	6:07	62.07%	More
Mile	6:08	6:08	65.80%	More
5k	22:33	7:15	60.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:13	6:13	64.98
5km	20:40	6:39	66.46
5M	34:13	6:51	65.20
10km	43:05	6:56	64.60
10M	1:11:21	7:08	64.39
Half	1:35:00	7:15	63.45
20M	2:28:45	7:26	64.21
Mara	3:18:03	7:34	64.30

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