Sun 5th Jan 2020 at 8:00am by mdsparky

Run > Medium Long Run

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Time
1:55:55
Miles
11.56
Min/mi
10:02
Pacing
57%
WAVA
46.10
Stride(cm)
97
Cals
1541
Cadence
166
BPM
161
%MHR
96.1
B/mi
1619
Asc(m)
281
Hillscore
16
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 9:44(9:44/m) 158/172bpm 138cal 6.16/7.06mph
2) 1m - 9:38(9:38/m) 165/173bpm 143cal 6.23/6.8mph
3) 1m - 11:24(11:24/m) 163/172bpm 162cal 5.26/6.93mph
4) 1m - 10:33(10:33/m) 163/175bpm 144cal 5.69/7.93mph
5) 1m - 10:33(10:33/m) 162/176bpm 140cal 5.69/6.8mph
6) 1m - 10:46(10:46/m) 163/171bpm 143cal 5.57/7.12mph
7) 1m - 9:41(9:41/m) 163/170bpm 129cal 6.2/6.76mph
8) 1m - 9:30(9:30/m) 165/179bpm 127cal 6.31/6.74mph
9) 1m - 10:39(10:39/m) 162/170bpm 128cal 5.63/7.68mph
10) 1m - 10:40(10:40/m) 162/171bpm 118cal 5.63/7.51mph
11) 1m - 7:59(7:59/m) 166/175bpm 103cal 7.52/8.01mph
12) 0.56m - 4:48(8:36/m) 169/174bpm 66cal 6.97/8.04mph

9:44 9:38 11:24 10:33 10:33 10:46 9:41 9:30 10:39 10:40 7:59 4:48

Pace

23%

17%

39%

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	4:49	4:49	9:38	152 115-172	1464	168 118-176	4/18
1.00	10:07	5:18 +24	10:37	160 144-168	1698	166 118-174	5/22
1.50	14:48	4:40	9:21	164 159-170	1532	171 162-176	7/4
2.00	19:45	4:57	9:55	165 159-173	1636	167 102-174	2/5
2.50	26:27	6:42 +26	13:23	165 159-172	2210	165 130-172	36/7
3.00	31:35	5:08	10:16	161 150-169	1653	166 118-174	4/20
3.50	36:26	4:51	9:42	166 158-174	1609	170 156-174	3/10
4.00	44:22	7:56 +2:14	15:52	155 113-173	2458	167 118-176	35/7
4.50	49:41	5:20 +21	10:39	162 140-171	1726	166 118-176	9/27
5.00	56:58	7:17 +1:43	14:34	160 118-174	2330	165 118-178	37/21
5.50	1:02:28	5:30 +25	11:00	163 157-168	1793	164 118-174	3/17
6.00	1:08:53	6:25 +45	12:50	163 153-170	2091	163 118-174	14/32
6.50	1:13:43	4:50	9:41	164 159-170	1587	170 166-176	10/8
7.00	1:20:18	6:35 +1:44	13:09	160 117-166	2105	166 120-172	7/5
7.50	1:24:59	4:41	9:23	160 116-177	1501	171 164-174	10/4
8.00	1:29:49	4:49	9:38	166 160-169	1600	168 166-172	6/10
8.50	1:35:04	5:15 +26	10:30	164 158-168	1723	166 118-174	6/5
9.00	1:41:36	6:32 +42	13:04	158 137-167	2064	161 104-232	16/12
9.50	1:47:58	6:23 +48	12:45	160 135-171	2040	162 112-174	18/14
10.00	1:54:34	6:36 +1:30	13:11	159 126-168	2097	163 116-172	9/8
10.50	1:58:41	4:07	8:15	164 154-172	1352	170 164-174	10/10
11.00	2:02:33	3:51	7:43	168 164-175	1295	170 164-174	0/24
11.50	2:06:49	4:16	8:32	169 165-174	1442	172 166-176	14/8
11.56	2:07:21	32	9:27	167 165-168	1578	167 166-168	0/1

Heart

161/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 281m, Range 35m, Flat prediction 1:52:25

Elevation Graph

Biggest Climbs (m)	Min/mi
29 8.0%	16:39
26 15.5%	13:50
24 6.5%	15:07
22 1.7%	10:27
16 7.3%	9:08
16 11.4%	9:11
See your biggest climbs

Cadence

166 (232 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	168	11.4	1:51:58	10:19
Walk	7.3	122	0.2	9:43	1:04:21
Still	0.0	-	-	2	-
Pause	4.2	-	-	5:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	41.43%	More
800m	3:50	7:42	47.19%	More
1km	4:47	7:42	49.28%	More
Mile	7:56	7:56	50.91%	More
5k	32:27	10:27	42.32%	More
5 miles	53:03	10:37	42.05%	More
10k	1:06:26	10:41	41.90%	More
10 miles	1:51:59	11:12	41.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	49.98
5km	27:45	8:56	49.49
5M	46:34	9:19	47.91
10km	58:59	9:30	47.18
10M	1:39:00	9:54	46.41
Half	2:12:49	10:08	45.38
20M	3:30:29	10:31	45.38
Mara	4:42:22	10:47	45.10

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