Sat 18th Jan 2020 at 6:00am by Oscar the Grouch

Run > Long Run

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Time
3:12:06
Miles
20.07
Min/mi
9:34
Pacing
89%
WAVA
52.03
Stride(cm)
103
Cals
2992
Cadence
163
BPM
169
%MHR
90.1
B/mi
1621
Asc(m)
567
Hillscore
46
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:55(9:55/m) 161/169bpm 149cal 6.05/6.51mph
2) 1m - 10:11(10:11/m) 163/171bpm 156cal 5.9/6.49mph
3) 1m - 9:45(9:45/m) 167/176bpm 153cal 6.16/6.72mph
4) 1m - 10:46(10:46/m) 172/189bpm 175cal 5.57/6.66mph
5) 1m - 9:58(9:58/m) 175/181bpm 167cal 6.02/6.64mph
6) 1m - 9:41(9:41/m) 177/187bpm 164cal 6.2/6.72mph
7) 1m - 9:29(9:29/m) 168/178bpm 147cal 6.32/7.06mph
8) 1m - 9:28(9:28/m) 168/178bpm 144cal 6.34/6.62mph
9) 1m - 9:50(9:50/m) 168/174bpm 150cal 6.11/6.57mph
10) 1m - 9:12(9:12/m) 171/178bpm 144cal 6.52/7.16mph
11) 1m - 9:28(9:28/m) 171/176bpm 148cal 6.34/6.74mph
12) 1m - 9:59(9:59/m) 169/175bpm 153cal 6.01/6.55mph
13) 1m - 9:34(9:34/m) 170/174bpm 148cal 6.27/6.66mph
14) 1m - 9:41(9:41/m) 170/175bpm 149cal 6.2/6.91mph
15) 1m - 9:33(9:33/m) 170/176bpm 148cal 6.28/6.68mph
16) 1m - 9:30(9:30/m) 170/178bpm 145cal 6.31/8.01mph
17) 1m - 8:59(8:59/m) 172/176bpm 142cal 6.68/7.22mph
18) 1m - 9:31(9:31/m) 170/177bpm 145cal 6.31/7.43mph
19) 1m - 8:54(8:54/m) 171/177bpm 137cal 6.74/7.01mph
20) 1m - 8:13(8:13/m) 170/183bpm 121cal 7.31/7.62mph
21) 0.07m - 32(8:01/m) 168/169bpm 7cal 7.48/7.62mph

9:55 10:11 9:45 10:46 9:58 9:41 9:29 9:28 9:50 9:12 9:28 9:59 9:34 9:41 9:33 9:30 8:59 9:31 8:54 8:13 32

Pin Map

0mi in 0

Pace

25%

51%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:54	9:54	9:54	158 93-169	1564	164 124-178	16/19
2.00	20:04	10:11	10:11	163 156-169	1659	163 146-176	32/5
3.00	29:49	9:45	9:45	167 161-174	1628	162 154-174	26/26
4.00	40:33	10:44	10:44	173 168-188	1857	164 160-170	131/2
5.00	50:33	10:00	10:00	175 169-179	1749	162 156-174	46/23
6.00	1:00:14	9:41	9:41	177 169-187	1714	162 158-168	20/7
7.00	1:09:43	9:29	9:29	168 158-177	1594	157 146-176	3/129
8.00	1:19:11	9:28	9:28	168 163-178	1589	159 154-164	1/68
9.00	1:29:00	9:50	9:50	168 159-174	1651	162 154-172	26/26
10.00	1:38:12	9:12	9:12	171 164-177	1573	162 156-178	23/35
11.00	1:47:40	9:28	9:28	171 165-176	1619	162 156-174	12/29
12.00	1:57:39	9:58	9:58	170 165-174	1695	162 156-168	32/15
13.00	2:07:13	9:34	9:34	170 164-173	1626	162 156-178	23/18
14.00	2:16:54	9:41	9:41	170 161-175	1646	163 106-170	24/3
15.00	2:26:27	9:33	9:33	170 165-175	1624	165 158-170	41/8
16.00	2:35:57	9:31	9:31	170 160-177	1617	162 118-192	23/40
17.00	2:44:57	8:59	8:59	172 166-176	1546	166 160-182	16/40
18.00	2:54:27	9:31	9:31	170 163-175	1617	164 124-174	18/20
19.00	3:03:22	8:54	8:54	171 165-177	1523	165 160-170	20/22
20.00	3:11:34	8:13	8:13	170 159-182	1396	166 160-176	23/18
20.07	3:12:07	33	8:13	167 165-169	1372	168 166-170	0/1

Heart

169/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 567m, Range 234m, Flat prediction 3:08:14

Elevation Graph

Biggest Climbs (m)	Min/mi
157 7.3%	10:23
26 2.8%	9:47
25 3.2%	9:46
25 2.8%	10:04
23 1.7%	9:49
22 2.6%	10:16
See your biggest climbs

Cadence

163 (192 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	163	20	3:11:12	9:32
Walk	0.5	119	0	55	43:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:55	41.11%	More
800m	4:01	8:05	46.99%	More
1km	5:03	8:07	48.78%	More
Mile	8:12	8:12	51.17%	More
5k	27:29	8:51	51.90%	More
5 miles	45:03	9:01	51.53%	More
10k	56:32	9:06	51.25%	More
10 miles	1:33:19	9:20	51.30%	More
Half	2:02:42	9:22	51.60%	More
20 miles	3:11:23	9:34	52.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	52.43
5km	26:35	8:33	53.67
5M	44:02	8:48	52.71
10km	55:26	8:55	52.27
10M	1:31:48	9:11	52.15
Half	2:02:13	9:20	51.41
20M	3:11:23	9:34	52.02
Mara	4:14:49	9:44	52.10

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