Sun 5th Jan 2020 at 8:00am by H2O

Run > Long Run

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Time
2:11:53
Miles
11.89
Min/mi
11:06
Pacing
22%
WAVA
52.27
Stride(cm)
79
Cals
1157
Cadence
184
Asc(m)
231
Hillscore
17
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1km - 7:02(7:02/km) 59cal 8.54/9.87kmph
2) 1km - 5:59(5:59/km) 61cal 10.02/11.12kmph
3) 1km - 7:08(7:08/km) 58cal 8.42/9.77kmph
4) 1km - 6:59(6:59/km) 58cal 8.59/9.98kmph
5) 1km - 6:45(6:45/km) 62cal 8.9/10.78kmph
6) 0.36km - 3:07(8:47/km) 22cal 6.83/9.07kmph
7) 1km - 6:44(6:44/km) 61cal 8.91/9.34kmph
8) 1km - 6:38(6:38/km) 62cal 9.04/10.28kmph
9) 1km - 6:38(6:38/km) 62cal 9.05/10.38kmph
10) 1km - 7:34(7:34/km) 61cal 7.94/10.18kmph
11) 1km - 7:02(7:02/km) 58cal 8.53/10.08kmph
12) 1km - 7:19(7:19/km) 59cal 8.19/10.01kmph
13) 1km - 6:53(6:53/km) 60cal 8.72/10.01kmph
14) 1km - 6:22(6:22/km) 62cal 9.42/10.25kmph
15) 1km - 7:25(7:25/km) 62cal 8.1/10.18kmph
16) 1km - 7:20(7:20/km) 63cal 8.18/9.71kmph
17) 1km - 6:49(6:49/km) 61cal 8.81/10.04kmph
18) 1km - 6:29(6:29/km) 61cal 9.26/10.08kmph
19) 1km - 6:01(6:01/km) 60cal 9.96/10.55kmph
20) 0.79km - 5:40(7:12/km) 45cal 8.33/10.14kmph

7:02 5:59 7:08 6:59 6:45 3:07 6:44 6:38 6:38 7:34 7:02 7:19 6:53 6:22 7:25 7:20 6:49 6:29 6:01 5:40

Pace

26%

30%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:47	5:47	11:33	182 124-190	3/1
1.00	10:35	4:48	9:36	187 182-192	2/31
1.50	20:24	9:50 +4:27	19:40	182 128-188	19/16
2.00	26:11	5:46	11:32	185 176-190	10/16
2.50	31:43	5:33	11:05	185 178-190	16/1
3.00	38:00	6:17 +51	12:34	184 146-192	10/24
3.50	47:58	9:57 +3:52	19:55	183 104-192	27/2
4.00	53:27	5:30	11:00	187 182-192	6/3
4.50	58:46	5:19	10:37	187 178-190	7/11
5.00	1:06:07	7:21 +2:02	14:42	185 118-194	15/4
5.50	1:12:28	6:21 +47	12:43	186 156-194	4/9
6.00	1:19:24	6:56 +56	13:51	177 94-192	4/18
6.50	1:28:21	8:57 +3:16	17:54	183 118-192	1/9
7.00	1:40:31	12:10 +6:10	24:20	179 118-192	7/11
7.50	1:46:17	5:46	11:31	183 116-192	9/2
8.00	1:51:28	5:11 +7	10:22	190 178-194	3/13
8.50	1:57:03	5:35 +7	11:10	187 92-194	4/6
9.00	2:05:05	8:03 +2:04	16:06	186 126-194	11/1
9.50	2:12:25	7:20 +1:26	14:39	187 174-192	11/9
10.00	2:18:04	5:38	11:17	187 184-190	18/1
10.50	2:23:11	5:07	10:15	188 186-190	8/7
11.00	2:28:19	5:08	10:17	189 186-192	5/4
11.50	2:33:26	5:07	10:14	185 148-192	7/11
11.89	2:37:55	4:29	11:22	183 162-188	14/6

Elevation

Asc 231m, Range 49m, Flat prediction 1:49:24

Elevation Graph

Biggest Climbs (m)	Min/mi
40 2.2%	14:58
29 2.2%	10:54
21 2.0%	11:08
19 4.4%	28:41
16 2.0%	12:31
14 2.9%	11:27
See your biggest climbs

Cadence

184 (194 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.0	186	11.7	2:15:41	11:38
Walk	13.3	122	0.1	21:10	2:25:31
Still	0.1	-	-	10	-
Pause	0.6	-	-	54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:19	43.06%	More
800m	4:44	9:32	46.46%	More
1km	5:58	9:36	48.00%	More
Mile	9:59	9:59	48.87%	More
5k	37:03	11:55	46.00%	More
5 miles	58:17	11:39	47.77%	More
10k	1:21:45	13:09	42.65%	More
10 miles	2:12:43	13:16	43.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:34	9:34	50.99
5km	31:48	10:14	53.59
5M	52:39	10:32	52.87
10km	1:06:17	10:40	52.60
10M	1:49:46	10:59	52.38
Half	2:26:09	11:09	51.41
20M	3:48:52	11:27	51.71
Mara	5:04:43	11:38	51.48

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