Mon 30th Dec 2019 at 10:00am by Steve Shaughnessy

Run > Steady-State

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Time
1:06:57
Miles
8.90
Min/mi
7:31
Pacing
36%
WAVA
73.71
Stride(cm)
133
Cals
775
Cadence
161
BPM
139
%MHR
81.2
B/mi
1044
Asc(m)
99
Hillscore
5
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:16(8:16/m) 125/146bpm 88cal
2) 1m - 8:03(8:03/m) 137/144bpm 99cal
3) 1m - 7:52(7:52/m) 140/154bpm 96cal
4) 1m - 7:04(7:04/m) 146/150bpm 94cal
5) 1m - 7:06(7:06/m) 145/149bpm 90cal
6) 1m - 7:09(7:09/m) 144/154bpm 86cal
7) 1m - 7:19(7:19/m) 136/150bpm 68cal
8) 1m - 7:29(7:29/m) 140/147bpm 77cal
9) 0.9m - 6:38(7:22/m) 144/150bpm 77cal

8:16 8:03 7:52 7:04 7:06 7:09 7:19 7:29 6:38

Pace

13%

22%

19%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:14	2:14	8:56	106 66-125	947	157 152-162	1/1
0.50	4:15	2:01	8:03	123 121-126	989	158 152-160	1/3
0.75	6:15	2:00	8:00	135 127-142	1080	158 152-162	0/6
1.00	8:16	2:01	8:05	136 128-146	1100	159 156-162	2/3
1.25	10:29	2:13	8:52	136 124-144	1207	156 132-168	10/1
1.50	12:29	2:00	8:00	138 135-141	1104	160 156-162	6/1
1.75	14:26	1:57	7:48	138 133-142	1076	158 156-160	2/0
2.00	16:20	1:54	7:34	139 135-144	1052	159 156-162	1/1
2.25	18:25	2:05	8:22	138 132-143	1154	158 144-164	4/1
2.50	20:24	1:59	7:57	141 139-145	1120	159 134-166	0/4
2.75	22:33	2:09 +24	8:35	143 126-154	1227	162 156-170	2/4
3.00	24:36	2:03	8:10	141 132-147	1152	161 132-172	5/0
3.25	26:20	1:44	6:58	146 142-150	1017	161 156-168	2/4
3.50	28:05	1:45	7:01	145 142-147	1016	160 156-164	0/4
3.75	29:51	1:46	7:02	146 143-149	1028	161 158-164	1/2
4.00	31:39	1:49	7:14	147 145-149	1063	161 158-164	2/5
4.25	33:34	1:54 +10	7:37	146 142-149	1111	162 156-168	1/3
4.50	35:46	2:13 +27	8:51	141 130-148	1247	163 152-168	2/2
4.75	37:32	1:46	7:05	145 140-149	1026	162 160-166	2/1
5.00	39:23	1:51	7:23	145 140-149	1070	160 152-162	2/2
5.25	44:00	4:37 +2:50	18:28	138 130-148	2549	162 156-164	4/2
5.50	45:51	1:51	7:25	146 140-154	1083	161 156-166	0/5
5.75	47:35	1:44	6:55	146 141-154	1011	161 158-166	0/3
6.00	49:22	1:47	7:06	146 143-148	1038	160 158-162	0/5
6.25	51:13	1:51	7:23	146 142-150	1079	161 158-166	1/3
6.50	52:57	1:44	6:56	145 143-147	1005	161 156-164	1/4
6.75	58:39	5:42 +3:59	22:48	125 102-144	2850	165 158-174	2/5
7.00	1:01:43	3:04 +1:04	12:17	129 113-138	1584	167 160-172	4/1
7.25	1:03:39	1:56	7:43	141 134-143	1088	163 156-168	7/2
7.50	1:05:26	1:47	7:09	143 140-147	1021	162 160-166	2/1
7.75	1:08:30	3:04 +1:18	12:15	133 121-145	1629	162 92-168	2/6
8.00	1:10:31	2:02	8:07	141 135-144	1143	163 158-170	11/1
8.25	1:12:36	2:05 +17	8:19	143 139-145	1190	161 158-168	2/2
8.50	1:14:31	1:55	7:41	142 137-147	1091	165 160-174	5/2
8.75	1:16:20	1:49	7:16	147 146-150	1067	162 158-164	4/2
8.90	1:17:26	1:06	7:20	145 144-146	1062	163 160-166	1/0

Heart

139/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 99m, Range 34m, Flat prediction 1:03:07

Elevation Graph

Biggest Climbs (m)	Min/mi
23 1.1%	8:03
12 1.5%	12:22
11 3.4%	7:32
See your biggest climbs

Cadence

161 (174 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.0	161	8.9	1:08:58	8:39
Walk	0.9	135	0	44	17:55
Still	0.1	-	-	6	-
Pause	9.0	-	-	7:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	54.16%	More
800m	3:27	6:56	62.92%	More
1km	4:19	6:57	65.54%	More
Mile	7:00	7:00	68.81%	More
5k	23:40	7:37	69.44%	More
5 miles	39:18	7:52	68.50%	More
10k	50:22	8:06	66.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:35	6:35	73.24
5km	21:55	7:03	75.01
5M	36:19	7:16	74.11
10km	45:44	7:22	73.67
10M	1:15:46	7:35	73.71
Half	1:40:54	7:42	72.79
20M	2:38:05	7:54	73.62
Mara	3:30:32	8:02	73.71

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