Sun 1st Dec 2019 at 2:00pm by mdsparky

Run > Long Run

Good
breezy
v cold

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Time
1:16:39
Miles
9.01
Min/mi
8:30
Pacing
92%
WAVA
53.72
Stride(cm)
111
Cals
688
Cadence
170
BPM
137
%MHR
81.8
B/mi
1168
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:41(8:41/m) 143/159bpm 107cal 6.91/7.28mph
2) 1m - 8:26(8:26/m) 137/147bpm 89cal 7.11/7.53mph
3) 1m - 8:45(8:45/m) 140/150bpm 93cal 6.86/7.62mph
4) 1m - 9:21(9:21/m) 143/150bpm 100cal 6.42/6.97mph
5) 1m - 7:56(7:56/m) 142/155bpm 79cal 7.57/7.83mph
6) 1m - 8:00(8:00/m) 135/142bpm 60cal 7.5/7.83mph
7) 1m - 8:00(8:00/m) 132/137bpm 51cal 7.5/7.95mph
8) 1m - 8:30(8:30/m) 131/138bpm 52cal 7.06/7.41mph
9) 1m - 8:52(8:52/m) 133/137bpm 57cal 6.76/7.31mph
10) 0.01m - 8(15:42/m) 135/136bpm 3.82/6.05mph

8:41 8:26 8:45 9:21 7:56 8:00 8:00 8:30 8:52 8

Pace

17%

58%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:18	2:18	9:13	134 103-149	1235	164 118-170
0.50	4:27	2:09	8:35	148 138-158	1269	170 164-172
0.75	6:34	2:07	8:30	144 139-151	1223	172 170-174
1.00	8:41	2:06	8:26	145 140-148	1223	170 168-174
1.25	10:44	2:03	8:12	136 126-147	1116	172 170-176
1.50	12:50	2:06	8:25	136 130-141	1145	173 170-174
1.75	15:03	2:13 +3	8:50	135 130-141	1194	171 170-174
2.00	17:11	2:08	8:32	138 136-141	1177	172 170-174
2.25	19:24	2:13	8:53	139 137-142	1235	173 170-176
2.50	21:34	2:10	8:41	142 138-146	1233	172 170-174
2.75	23:38	2:04	8:16	141 134-150	1166	172 170-174
3.00	25:55	2:17	9:09	140 136-144	1282	170 168-172
3.25	28:10	2:15	8:58	141 136-146	1264	170 168-172
3.50	30:26	2:16	9:03	143 138-148	1293	170 168-172
3.75	32:41	2:15	9:00	145 141-149	1305	170 166-174
4.00	35:16	2:35	10:21	140 126-149	1449	159 112-170
4.25	37:15	1:59	7:57	144 134-149	1146	165 162-170
4.50	39:17	2:02	8:09	147 143-154	1198	167 160-172
4.75	41:15	1:58	7:50	140 127-148	1097	169 162-174
5.00	43:12	1:57	7:46	136 131-139	1057	170 168-172
5.25	45:14	2:02	8:08	136 132-139	1106	170 164-174
5.50	47:10	1:57	7:47	134 127-141	1043	171 168-174
5.75	49:11	2:00	8:01	138 135-141	1106	171 166-174
6.00	51:12	2:01	8:04	133 127-138	1073	170 166-172
6.25	53:13	2:01	8:04	132 130-135	1066	170 168-174
6.50	55:20	2:08 +11	8:31	133 129-136	1132	170 166-174
6.75	57:18	1:58	7:50	133 129-135	1042	171 166-174
7.00	59:22	2:04	8:15	132 129-136	1088	172 168-174
7.25	1:01:26	2:05	8:19	131 128-134	1091	173 170-176
7.50	1:03:29	2:03	8:10	131 129-133	1070	173 170-176
7.75	1:05:35	2:06	8:23	133 129-138	1115	173 170-176
8.00	1:07:52	2:17	9:09	132 129-138	1207	169 160-176
8.25	1:09:56	2:04	8:16	133 129-135	1099	169 162-172
8.50	1:12:05	2:09	8:38	133 130-137	1147	172 168-174
8.75	1:14:24	2:19	9:15	133 129-136	1230	170 166-174
9.00	1:16:44	2:20	9:22	132 130-135	1236	169 166-172
9.01	1:16:53	9	17:15	135 134-136	2330	167 166-168

Heart

137/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (176 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	170	9	1:16:09	8:29
Walk	1.0	116	0	44	21:28
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	41.39%	More
800m	3:52	7:47	46.67%	More
1km	4:52	7:50	48.48%	More
Mile	7:52	7:52	51.32%	More
5k	24:58	8:02	55.03%	More
5 miles	41:21	8:16	53.95%	More
10k	52:18	8:25	53.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	57.71
5km	24:04	7:45	57.07
5M	40:23	8:05	55.24
10km	51:09	8:14	54.41
10M	1:25:51	8:35	53.51
Half	1:55:11	8:48	52.33
20M	3:02:32	9:08	52.32
Mara	4:04:53	9:21	52.01

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