Sat 25th Jan 2020 at 7:00am by mdsparky

Run > Long Run

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Time
3:03:31
Miles
20.05
Min/mi
9:09
Pacing
44.3%
WAVA
52.19
Stride(cm)
103
Cals
1733
Cadence
170
BPM
144
%MHR
85.9
B/mi
1321
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:32(9:32/m) 122/135bpm 88cal 6.29/6.82mph
2) 1m - 8:40(8:40/m) 131/140bpm 88cal 6.93/7.16mph
3) 1m - 8:45(8:45/m) 135/140bpm 91cal 6.85/6.97mph
4) 1m - 8:40(8:40/m) 141/148bpm 96cal 6.93/7.18mph
5) 1m - 8:34(8:34/m) 137/149bpm 81cal 7.01/7.31mph
6) 1m - 8:38(8:38/m) 142/148bpm 88cal 6.95/7.35mph
7) 1m - 8:45(8:45/m) 141/146bpm 83cal 6.86/7.08mph
8) 1m - 8:38(8:38/m) 139/146bpm 74cal 6.95/7.45mph
9) 1m - 11:14(11:14/m) 149/175bpm 123cal 5.34/7.22mph
10) 1m - 11:37(11:37/m) 150/165bpm 127cal 5.17/6.07mph
11) 1m - 10:55(10:55/m) 159/174bpm 143cal 5.5/6.07mph
12) 1m - 9:39(9:39/m) 161/175bpm 128cal 6.22/6.87mph
13) 1m - 8:52(8:52/m) 157/165bpm 106cal 6.77/7.14mph
14) 1m - 8:51(8:51/m) 155/162bpm 90cal 6.78/7.03mph
15) 1m - 8:39(8:39/m) 156/161bpm 89cal 6.93/7.12mph
16) 1m - 8:35(8:35/m) 152/159bpm 67cal 6.99/7.39mph
17) 1m - 8:24(8:24/m) 147/155bpm 47cal 7.14/7.49mph
18) 1m - 8:21(8:21/m) 147/151bpm 47cal 7.19/7.53mph
19) 1m - 8:25(8:25/m) 143/154bpm 38cal 7.13/7.6mph
20) 1m - 9:20(9:20/m) 138/165bpm 38cal 6.43/7.16mph
21) 0.05m - 27(9:09/m) 127/129bpm 1cal 6.56/6.03mph

9:32 8:40 8:45 8:40 8:34 8:38 8:45 8:38 11:14 11:37 10:55 9:39 8:52 8:51 8:39 8:35 8:24 8:21 8:25 9:20 27

Pace

11%

27%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.00	10:08	10:08 +37	10:08	120 87-135	1216	166 118-174
2.00	18:49	8:40	8:40	131 121-139	1136	172 168-174
3.00	27:34	8:45	8:45	136 130-140	1190	171 166-174
4.00	36:14	8:40	8:40	141 135-147	1223	173 170-176
5.00	44:48	8:34	8:34	138 131-149	1182	172 166-174
6.00	53:26	8:39	8:39	142 137-147	1228	173 170-176
7.00	1:02:11	8:44	8:44	141 135-145	1232	173 168-178
8.00	1:10:49	8:38	8:38	139 128-146	1200	172 164-178
9.00	1:25:48	14:59 +3:45	14:59	145 92-175	2173	164 112-234
10.00	1:37:25	11:37	11:37	150 143-163	1743	164 156-170
11.00	1:48:19	10:54	10:54	160 151-173	1745	164 154-170
12.00	2:02:05	13:46 +4:07	13:46	158 115-175	2175	167 118-174
13.00	2:10:57	8:52	8:52	157 150-164	1391	173 164-176
14.00	2:19:47	8:50	8:50	155 151-162	1368	173 170-176
15.00	2:28:36	8:49 +9	8:49	156 152-160	1376	174 172-178
16.00	2:37:11	8:35	8:35	152 140-159	1305	174 170-176
17.00	2:45:36	8:25	8:25	147 137-153	1238	173 170-176
18.00	2:53:56	8:20	8:20	147 143-151	1224	172 166-176
19.00	3:02:21	8:25	8:25	143 129-153	1203	171 164-174
20.00	3:11:41	9:20	9:20	138 121-164	1288	169 162-174
20.05	3:12:08	27	9:15	126 126-127	1165	168 166-170

Heart

144/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

170 (234 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.1	170	20	3:02:30	9:21
Walk	2.7	118	0	5:15	1:53:52
Still	0.0	-	-	1	-
Pause	2.2	-	-	4:22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	39.59%	More
800m	4:02	8:07	44.77%	More
1km	5:03	8:08	46.71%	More
Mile	8:15	8:15	48.99%	More
5k	25:59	8:22	52.87%	More
5 miles	42:32	8:30	52.46%	More
10k	53:07	8:33	52.39%	More
10 miles	1:34:12	9:25	48.77%	More
Half	2:09:44	9:54	46.82%	More
20 miles	3:11:28	9:34	49.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	57.44
5km	24:08	7:46	56.91
5M	40:29	8:06	55.11
10km	51:18	8:15	54.25
10M	1:26:05	8:37	53.37
Half	1:55:29	8:49	52.19
20M	3:03:01	9:09	52.19
Mara	4:05:32	9:22	51.87

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