Sun 12th Jan 2020 at 6:00am by Paul N

Run > Long Run

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Time
2:55:34
Miles
19.37
Min/mi
9:04
Pacing
93%
WAVA
51.08
Stride(cm)
95
Cals
2738
Cadence
187
BPM
176
%MHR
91.7
B/mi
1596
Asc(m)
273
Hillscore
16
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:35(9:35/m) 133/164bpm 104cal 6.26/6.82mph
2) 1m - 9:09(9:09/m) 145/165bpm 112cal 6.56/6.68mph
3) 1m - 8:52(8:52/m) 155/165bpm 115cal 6.77/6.91mph
4) 1m - 9:23(9:23/m) 155/164bpm 122cal 6.4/6.95mph
5) 1m - 8:53(8:53/m) 157/186bpm 116cal 6.75/6.87mph
6) 1m - 9:04(9:04/m) 182/206bpm 147cal 6.62/6.95mph
7) 1m - 9:11(9:11/m) 182/192bpm 148cal 6.53/7.2mph
8) 1m - 9:09(9:09/m) 181/191bpm 146cal 6.56/7.1mph
9) 1m - 9:27(9:27/m) 187/197bpm 161cal 6.34/7.37mph
10) 1m - 9:06(9:06/m) 189/200bpm 156cal 6.6/7.26mph
11) 1m - 9:18(9:18/m) 193/199bpm 160cal 6.46/6.85mph
12) 1m - 8:56(8:56/m) 184/195bpm 147cal 6.72/7.22mph
13) 1m - 8:54(8:54/m) 188/199bpm 151cal 6.74/6.95mph
14) 1m - 9:06(9:06/m) 186/193bpm 153cal 6.59/6.91mph
15) 1m - 9:10(9:10/m) 182/196bpm 148cal 6.55/6.82mph
16) 1m - 8:58(8:58/m) 187/199bpm 150cal 6.7/6.99mph
17) 1m - 8:47(8:47/m) 191/201bpm 150cal 6.83/7.16mph
18) 1m - 8:50(8:50/m) 188/198bpm 151cal 6.79/7.22mph
19) 1m - 8:43(8:43/m) 193/208bpm 150cal 6.89/7.45mph
20) 0.37m - 3:05(8:23/m) 186/192bpm 51cal 7.16/7.35mph

9:35 9:09 8:52 9:23 8:53 9:04 9:11 9:09 9:27 9:06 9:18 8:56 8:54 9:06 9:10 8:58 8:47 8:50 8:43 3:05

Pace

46%

47%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:35	9:35	9:35	131 87-163	1255	182 116-190	22/5
2.00	18:44	9:09	9:09	146 136-165	1336	187 182-194	26/9
3.00	27:36	8:52	8:52	154 145-164	1366	187 182-190	7/24
4.00	36:58	9:23	9:23	155 145-162	1454	185 116-190	17/24
5.00	45:51	8:53	8:53	158 142-186	1404	185 182-188	19/18
6.00	54:55	9:04	9:04	183 172-206	1659	185 182-190	14/19
7.00	1:04:07	9:11	9:11	181 168-192	1664	185 180-192	4/20
8.00	1:13:16	9:09	9:09	181 174-190	1656	186 180-192	7/9
9.00	1:22:43	9:27	9:27	187 180-197	1767	186 178-192	16/9
10.00	1:31:48	9:06	9:06	189 182-198	1719	188 184-192	12/9
11.00	1:41:06	9:18	9:18	193 187-199	1793	190 186-194	20/4
12.00	1:50:02	8:56	8:56	184 168-194	1643	188 182-194	14/24
13.00	1:58:55	8:54	8:54	188 180-198	1673	187 182-196	3/19
14.00	2:08:01	9:06	9:06	186 180-193	1692	186 178-192	6/11
15.00	2:17:11	9:10	9:10	183 175-196	1677	185 174-192	12/8
16.00	2:26:09	8:58	8:58	187 178-199	1676	186 176-192	19/5
17.00	2:34:55	8:47	8:47	191 181-201	1677	189 182-194	22/3
18.00	2:43:46	8:51	8:51	188 179-198	1664	189 182-194	3/25
19.00	2:52:29	8:42	8:42	193 184-207	1681	191 174-196	10/11
19.37	2:55:34	3:05	8:24	186 178-191	1564	189 174-194	2/8

Heart

176/207max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 273m, Range 55m, Flat prediction 2:54:22

Elevation Graph

Biggest Climbs (m)	Min/mi
37 1.6%	8:50
29 2.6%	9:13
26 3.9%	9:53
24 1.4%	9:07
15 1.1%	9:29
13 1.4%	9:17
See your biggest climbs

Cadence

187 (196 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	186	19.4	2:55:15	9:03
Walk	0.2	116	0	19	46:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:11	37.31%	More
800m	4:06	8:14	42.49%	More
1km	5:12	8:21	43.84%	More
Mile	8:36	8:36	45.67%	More
5k	27:01	8:42	49.35%	More
5 miles	44:04	8:49	49.11%	More
10k	55:14	8:53	48.94%	More
10 miles	1:29:28	8:57	49.89%	More
Half	1:58:12	9:01	49.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:00	7:00	56.06
5km	24:00	7:43	55.56
5M	40:16	8:03	53.75
10km	51:00	8:12	53.00
10M	1:25:33	8:33	52.18
Half	1:54:45	8:46	51.06
20M	3:01:47	9:05	51.07
Mara	4:03:49	9:18	50.77

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