Wed 25th Dec 2019 at 8:00am by MrMo

Run > General

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Time
1:16:01
Miles
8.00
Min/mi
9:30
Pacing
93%
WAVA
48.96
Stride(cm)
97
Cals
908
Cadence
174
BPM
151
%MHR
78
B/mi
1431
Surface
Road

Notes & Comments

A glorious Christmas day morning and a decent run out to the golf courses and back that started out very stiff and tired and ended with some decent comfortable pace.

I'm pretty much now decided that I will work on some pace for 2020 and once I get January's ultra out of the way I am likely to focus on Sunday marathons for a while, with maybe the odd exception of a slow Saturday marathon or a 50k if any appeal.

Split Summary
===
1) 1m - 10:21(10:21/m) 139/145bpm 114cal
2) 1m - 10:05(10:05/m) 146/153bpm 116cal
3) 1m - 10:03(10:03/m) 146/151bpm 115cal
4) 1m - 9:46(9:46/m) 148/153bpm 114cal
5) 1m - 9:28(9:28/m) 151/154bpm 113cal
6) 1m - 9:17(9:17/m) 153/157bpm 112cal
7) 1m - 8:38(8:38/m) 159/164bpm 110cal
8) 1m - 8:23(8:23/m) 166/171bpm 114cal
9) 0m - 1(5:11/m) 168/168bpm

10:21 10:05 10:03 9:46 9:28 9:17 8:38 8:23 1

Pace

44%

36%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:40	2:40	10:41	130 101-144	1389	167 100-174
0.50	5:15	2:35	10:20	139 138-140	1437	173 168-176
0.75	7:45	2:29	9:58	142 139-144	1415	174 170-176
1.00	10:20	2:35	10:21	143 140-145	1481	174 166-178
1.25	12:53	2:33	10:11	145 141-153	1476	173 156-182
1.50	15:21	2:28	9:51	149 146-153	1467	174 170-184
1.75	17:56	2:35	10:22	145 143-146	1502	174 168-180
2.00	20:25	2:29	9:55	146 143-148	1448	174 168-178
2.25	22:57	2:32	10:08	144 141-147	1459	174 168-178
2.50	25:28	2:32	10:07	145 141-149	1466	172 170-176
2.75	28:00	2:31	10:06	145 142-149	1464	173 168-176
3.00	30:28	2:28	9:51	148 146-150	1458	175 170-180
3.25	32:58	2:30	10:00	147 143-151	1471	172 168-176
3.50	35:26	2:29	9:54	147 145-148	1456	173 166-182
3.75	37:49	2:23	9:31	149 146-151	1419	174 172-178
4.00	40:14	2:25	9:38	150 149-152	1446	173 164-176
4.25	42:36	2:22	9:29	151 150-154	1433	177 174-180
4.50	45:00	2:24	9:35	150 148-151	1437	174 170-176
4.75	47:21	2:21	9:25	151 148-153	1421	175 172-178
5.00	49:41	2:20	9:22	151 149-152	1414	175 172-178
5.25	52:02	2:20	9:21	152 149-154	1420	175 170-178
5.50	54:23	2:22	9:27	153 150-155	1446	174 164-178
5.75	56:43	2:19	9:17	153 151-156	1421	175 166-180
6.00	58:58	2:16	9:03	154 152-156	1393	173 168-178
6.25	1:01:11	2:13	8:51	157 155-159	1390	174 172-176
6.50	1:03:24	2:12	8:49	158 154-162	1394	174 168-176
6.75	1:05:30	2:07	8:27	160 159-163	1352	175 172-178
7.00	1:07:37	2:06	8:25	162 160-163	1363	174 164-178
7.25	1:09:45	2:08	8:33	164 161-166	1402	174 172-178
7.50	1:11:51	2:06	8:24	166 164-169	1395	175 172-180
7.75	1:13:57	2:06	8:25	167 165-169	1405	176 166-178
8.00	1:15:59	2:02	8:08	168 166-171	1365	176 174-178
8.00	1:16:01	2	7:38	167 167-167	1276	176 176-176

Heart

151/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

174 (184 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	8	1:16:01	9:30
Walk	0.0	100	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	39.34%	More
800m	4:06	8:16	45.17%	More
1km	5:11	8:20	46.77%	More
Mile	8:22	8:22	49.36%	More
5k	27:17	8:47	51.49%	More
5 miles	45:31	9:06	50.19%	More
10k	57:42	9:17	49.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:03	8:03	51.32
5km	27:22	8:49	51.34
5M	45:45	9:09	49.93
10km	57:52	9:19	49.26
10M	1:36:44	9:40	48.67
Half	2:09:29	9:53	47.72
20M	3:24:30	10:14	47.88
Mara	4:33:44	10:27	47.69

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