Fri 10th Jan 2020 at 9:00am by Steve Shaughnessy

Run > Steady-State

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Time
37:54
Miles
4.70
Min/mi
8:04
Pacing
69.1%
WAVA
66.62
Stride(cm)
126
Cals
485
Cadence
158
BPM
140
%MHR
81.7
B/mi
1127
Asc(m)
54
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:10(9:10/m) 119/137bpm 93cal
2) 1m - 8:14(8:14/m) 142/151bpm 110cal
3) 1m - 7:45(7:45/m) 143/153bpm 100cal
4) 1m - 7:33(7:33/m) 155/166bpm 110cal
5) 0.7m - 5:13(7:26/m) 152/164bpm 72cal

9:10 8:14 7:45 7:33 5:13

Pace

20%

40%

25%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:23	2:23	9:30	101 71-123	960	155 150-158	1/4
0.50	4:40	2:17	9:08	115 110-122	1051	155 152-158	2/0
0.75	6:58	2:19	9:15	128 122-136	1184	155 148-160	2/2
1.00	9:09	2:11	8:44	133 130-137	1161	156 154-160	3/0
1.25	11:15	2:06	8:23	137 133-144	1149	157 154-162	3/3
1.50	13:18	2:03	8:11	139 134-144	1137	157 154-160	4/4
1.75	15:21	2:03	8:12	143 136-147	1173	157 154-160	1/4
2.00	17:24	2:03	8:11	147 143-151	1203	157 154-160	9/11
2.25	19:23	2:00	7:59	146 140-152	1166	160 156-164	2/2
2.50	22:16	2:53 +1:01	11:32	133 116-152	1533	161 156-168	1/5
2.75	24:15	1:58	7:54	143 138-145	1129	158 154-160	0/3
3.00	26:09	1:54	7:36	149 142-153	1133	159 156-162	2/1
3.25	28:34	2:25 +30	9:40	148 137-160	1431	161 156-168	1/5
3.50	30:29	1:55	7:41	157 151-161	1205	160 154-166	2/2
3.75	32:25	1:56	7:45	160 157-162	1239	160 156-162	2/3
4.00	35:21	2:56 +1:10	11:43	155 129-165	1817	164 158-170	2/1
4.25	37:14	1:53	7:31	145 138-150	1091	162 158-168	5/2
4.50	39:03	1:49	7:18	153 148-159	1117	160 158-164	7/1
4.70	40:34	1:31	7:29	160 156-164	1198	162 160-166	4/0

Heart

140/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 22m, Flat prediction 38:21

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.4%	7:29
See your biggest climbs

Cadence

158 (170 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.8	159	4.2	32:41	8:28
Walk	11.9	153	0.5	5:08	9:49
Still	0.1	-	-	3	-
Pause	6.2	-	-	2:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	51.11%	More
800m	3:36	7:15	60.25%	More
1km	4:32	7:18	62.44%	More
Mile	8:03	8:03	59.88%	More
5k	26:02	8:23	63.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	65.75
5km	24:26	7:52	67.29
5M	40:28	8:06	66.51
10km	50:58	8:12	66.10
10M	1:24:27	8:27	66.13
Half	1:52:28	8:35	65.30
20M	2:56:12	8:49	66.05
Mara	3:54:40	8:57	66.13

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