Sun 5th Jan 2020 at 7:00am by rupert bear

Run > Medium Long Run

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Time
1:40:21
Miles
12.03
Min/mi
8:20
Pacing
14%
WAVA
68.26
Stride(cm)
104
Cals
1067
Cadence
186
BPM
117
%MHR
74.2
B/mi
978
Surface
Road

Notes & Comments

Still had sore back from a pull and my right calf strapped up. Calf felt fine and back was ok.

Split Summary
===
1) 1m - 9:14(9:14/m) 107/147bpm 85cal 6.49/7.41mph
2) 1m - 8:26(8:26/m) 102/112bpm 71cal 7.12/9.06mph
3) 1m - 8:45(8:45/m) 104/115bpm 70cal 6.85/7.28mph
4) 1m - 8:08(8:08/m) 113/118bpm 82cal 7.37/7.7mph
5) 1m - 8:10(8:10/m) 118/124bpm 90cal 7.35/7.58mph
6) 1m - 8:23(8:23/m) 119/127bpm 91cal 7.16/7.53mph
7) 1m - 8:10(8:10/m) 124/130bpm 98cal 7.34/7.74mph
8) 1m - 8:13(8:13/m) 124/132bpm 95cal 7.3/7.53mph
9) 1m - 8:09(8:09/m) 124/127bpm 92cal 7.36/7.51mph
10) 1m - 8:08(8:08/m) 125/134bpm 90cal 7.38/7.95mph
11) 1m - 8:03(8:03/m) 133/138bpm 107cal 7.45/7.74mph
12) 1m - 8:18(8:18/m) 127/132bpm 94cal 7.23/7.45mph
13) 0.03m - 12(7:17/m) 128/131bpm 2cal 8.23/7.56mph

9:14 8:26 8:45 8:08 8:10 8:23 8:10 8:13 8:09 8:08 8:03 8:18 12

Pace

27%

53%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.50	4:42	4:42	9:25	117 89-147	1101	182 120-190
1.00	9:15	4:33	9:06	96 90-105	873	184 178-194
1.50	13:37	4:22	8:44	101 91-109	882	186 180-192
2.00	24:27	10:49 +6:39	21:39	103 53-112	2229	184 118-198
2.50	28:54	4:28	8:56	97 56-112	866	187 182-194
3.00	33:04	4:09	8:18	109 103-114	905	186 184-194
3.50	37:10	4:06	8:13	113 110-117	928	187 184-194
4.00	41:12	4:02	8:04	113 110-115	911	186 182-196
4.50	45:18	4:06	8:12	116 108-122	951	187 184-192
5.00	49:21	4:04	8:08	120 117-124	975	186 180-196
5.50	53:28	4:07	8:14	120 115-127	987	186 180-194
6.00	57:44	4:16	8:32	118 114-123	1008	187 184-198
6.50	1:01:48	4:04	8:07	124 120-127	1007	187 182-194
7.00	1:05:55	4:07	8:13	125 122-130	1028	187 184-194
7.50	1:10:05	4:10	8:20	127 122-131	1059	186 182-190
8.00	1:14:08	4:03	8:06	121 119-124	980	186 182-190
8.50	1:18:13	4:05	8:11	123 120-127	1006	186 182-190
9.00	1:22:18	4:04	8:09	124 121-127	1011	188 180-196
9.50	1:27:52	5:35 +1:31	11:09	119 88-128	1327	187 182-190
10.00	1:31:57	4:05	8:10	130 126-134	1061	187 184-194
10.50	1:35:54	3:57	7:54	134 130-137	1060	188 184-198
11.00	1:40:00	4:06	8:13	132 128-135	1084	187 184-190
11.50	1:44:11	4:10	8:21	128 125-131	1068	187 182-192
12.00	1:48:17	4:07	8:13	125 123-129	1027	186 180-194
12.03	1:48:30	13	8:13	131 131-131	1076	186 186-186

Heart

117/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

186 (198 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.5	186	12	1:40:19	8:21
Walk	7.5	119	0	8:11	55:34:15

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	47.44%	More
800m	3:55	7:53	55.81%	More
1km	4:55	7:55	58.03%	More
Mile	7:57	7:57	61.12%	More
5k	25:25	8:11	65.27%	More
5 miles	41:02	8:12	66.22%	More
10k	50:59	8:12	66.72%	More
10 miles	1:23:48	8:23	67.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	69.32
5km	23:34	7:35	70.39
5M	39:13	7:51	69.28
10km	49:29	7:58	68.74
10M	1:22:21	8:14	68.49
Half	1:49:56	8:24	67.48
20M	2:52:53	8:39	68.00
Mara	3:50:47	8:49	67.92

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