Fri 3rd Jan 2020 at 9:00am by Roadrunner2222

Run > General

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Time
3:28:41
Miles
21.68
Min/mi
9:38
Pacing
80.4%
WAVA
60.19
Stride(cm)
143
Cals
2172
Cadence
117
BPM
177
%MHR
103.4
B/mi
1702
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:28(9:28/m) 201/217bpm 97cal 6.34/7.7mph
2) 1m - 9:20(9:20/m) 208/219bpm 103cal 6.42/7.66mph
3) 1m - 8:50(8:50/m) 202/214bpm 93cal 6.8/7.47mph
4) 1m - 9:11(9:11/m) 196/205bpm 94cal 6.54/8.27mph
5) 1m - 8:51(8:51/m) 200/214bpm 95cal 6.77/7.51mph
6) 1m - 9:02(9:02/m) 194/206bpm 97cal 6.64/7.26mph
7) 1m - 10:01(10:01/m) 190/206bpm 95cal 5.99/8.31mph
8) 1m - 9:26(9:25/m) 175/180bpm 92cal 6.37/8.6mph
9) 1m - 9:19(9:19/m) 173/177bpm 97cal 6.44/8.16mph
10) 1m - 9:10(9:10/m) 173/176bpm 98cal 6.54/8.12mph
11) 1m - 10:22(10:22/m) 174/180bpm 110cal 5.79/7.85mph
12) 1m - 8:55(8:55/m) 172/175bpm 109cal 6.73/7.78mph
13) 1m - 8:59(8:59/m) 172/174bpm 108cal 6.68/7.91mph
14) 1m - 9:32(9:32/m) 174/178bpm 101cal 6.3/7.95mph
15) 1m - 11:38(11:38/m) 163/175bpm 98cal 5.16/7.99mph
16) 1m - 10:57(10:57/m) 165/175bpm 110cal 5.48/8.66mph
17) 1m - 11:31(11:31/m) 167/177bpm 127cal 5.21/10.31mph
18) 1m - 9:30(9:30/m) 170/180bpm 102cal 6.31/7.64mph
19) 1m - 9:40(9:40/m) 168/178bpm 103cal 6.2/8.47mph
20) 1m - 9:38(9:38/m) 159/180bpm 98cal 6.23/7.78mph
21) 1m - 9:17(9:17/m) 146/162bpm 89cal 6.46/7.91mph
22) 0.68m - 6:02(8:53/m) 153/172bpm 56cal 6.75/8.56mph

9:28 9:20 8:50 9:11 8:51 9:02 10:01 9:26 9:19 9:10 10:22 8:55 8:59 9:32 11:38 10:57 11:31 9:30 9:40 9:38 9:17 6:02

Pace

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	9:28	9:28	9:28	201 173-217	1903	179 94-248
2.00	18:48	9:20	9:20	208 194-219	1942	175 96-188
3.00	27:38	8:50	8:50	202 190-214	1783	175 104-190
4.00	36:49	9:11	9:11	196 187-205	1799	174 108-184
5.00	45:40	8:52	8:52	200 190-214	1772	175 172-184
6.00	54:42	9:02	9:02	194 182-206	1753	175 168-184
7.00	1:04:44	10:01	10:01	190 176-206	1904	82 64-178
8.00	1:14:09	9:25	9:25	175 171-180	1649	74 74-74
9.00	1:23:28	9:19	9:19	173 169-177	1612	74 74-74
10.00	1:32:39	9:10	9:10	173 169-176	1587	74 74-74
11.00	1:43:01	10:22	10:22	174 170-180	1803	74 74-74
12.00	1:51:56	8:55	8:55	172 169-175	1534	74 74-74
13.00	2:00:55	8:59	8:59	172 169-174	1546	74 74-74
14.00	2:10:27	9:32	9:32	174 170-178	1658	74 74-74
15.00	2:22:05	11:38	11:38	163 132-175	1897	74 74-74
16.00	2:33:02	10:57	10:57	165 148-175	1808	74 74-74
17.00	2:44:33	11:31	11:31	167 155-177	1922	74 74-74
18.00	2:54:03	9:30	9:30	170 155-180	1616	-
19.00	3:03:44	9:40	9:40	168 159-178	1625	-
20.00	3:13:22	9:38	9:38	159 143-180	1532	-
21.00	3:22:39	9:17	9:17	146 120-162	1356	-
21.68	3:28:42	6:03	8:54	153 116-172	1363	-

Heart

177/219max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

117 (248 max) Stride Length: 143cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	40.7	176	9.3	1:24:54	9:07
Walk	55.9	74	12.4	1:56:38	9:26
Still	3.4	-	-	7:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	47.69%	More
800m	4:12	8:27	51.03%	More
1km	5:18	8:31	52.78%	More
Mile	8:34	8:34	55.70%	More
5k	27:35	8:53	60.41%	More
5 miles	45:11	9:02	60.21%	More
10k	56:57	9:10	59.82%	More
10 miles	1:32:18	9:14	60.83%	More
Half	2:01:35	9:17	60.74%	More
20 miles	3:12:52	9:39	59.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	59.62
5km	26:37	8:34	62.62
5M	44:04	8:49	61.74
10km	55:29	8:56	61.40
10M	1:31:53	9:11	61.11
Half	2:02:20	9:20	59.95
20M	3:11:35	9:35	60.25
Mara	4:15:04	9:44	59.95

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