Sat 1st Feb 2020 at 10:00am by slowblonde

Run > Long Run

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Time
1:57:13
Miles
10.01
Min/mi
11:43
Pacing
28%
WAVA
43.90
Stride(cm)
77
Cals
1022
Cadence
177
BPM
151
%MHR
83.9
B/mi
1767
Asc(m)
278
Hillscore
2
Surface
Road

Notes & Comments

With Deirdre, Tracy, Eimear & Aine (+ middle 5 miles with Clodagh)

Split Summary
===
1) 1m - 11:40(11:40/m) 139/158bpm 98cal 5.14/5.57mph
2) 1m - 11:59(11:59/m) 147/158bpm 106cal 5.01/5.41mph
3) 0.62m - 7:19(11:54/m) 151/158bpm 65cal 5.04/5.76mph
4) 1m - 11:20(11:20/m) 151/160bpm 102cal 5.29/5.78mph
5) 1m - 11:34(11:34/m) 155/165bpm 105cal 5.19/5.82mph
6) 1m - 11:46(11:46/m) 156/163bpm 107cal 5.1/5.49mph
7) 1m - 11:53(11:53/m) 155/162bpm 104cal 5.05/5.57mph
8) 1m - 11:47(11:47/m) 157/164bpm 104cal 5.09/6.03mph
9) 1m - 11:32(11:32/m) 157/166bpm 96cal 5.2/5.87mph
10) 1m - 11:58(11:58/m) 156/163bpm 95cal 5.01/5.68mph
11) 0.39m - 4:25(11:11/m) 162/169bpm 40cal 5.37/6.1mph

11:40 11:59 7:19 11:20 11:34 11:46 11:53 11:47 11:32 11:58 4:25

Pace

10%

45%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:49	5:49	11:38	126 80-145	1467	179 168-184	11/9
1.00	11:38	5:48	11:37	147 140-158	1708	181 176-184	14/11
1.50	17:47	6:09	12:18	142 122-157	1746	171 124-184	12/10
2.00	23:38	5:51	11:43	150 141-157	1757	180 176-184	17/17
2.50	29:35	5:57	11:55	151 135-158	1798	168 118-186	10/8
3.00	42:22	12:47 +7:08	25:33	145 98-159	3705	179 100-186	25/19
3.50	48:05	5:43	11:26	154 148-160	1761	183 178-186	19/28
4.00	54:08	6:03	12:06	148 131-157	1790	174 132-186	13/11
4.50	59:42	5:34	11:08	158 152-162	1760	184 180-188	20/8
5.00	1:05:38	5:56	11:52	155 138-165	1840	173 118-186	6/13
5.50	1:11:27	5:49	11:38	156 151-161	1815	182 178-186	8/9
6.00	1:17:25	5:58	11:56	152 136-161	1815	175 118-184	16/16
6.50	1:23:15	5:49	11:38	157 154-161	1827	183 180-186	6/9
7.00	1:30:11	6:56 +1:10	13:52	152 125-162	2108	176 118-190	14/15
7.50	1:36:05	5:54 +10	11:48	158 156-163	1865	182 178-190	16/12
8.00	1:44:21	8:17 +2:17	16:33	154 124-165	2549	179 118-186	13/19
8.50	1:50:14	5:53	11:46	156 150-160	1835	181 172-186	16/15
9.00	1:56:09	5:55	11:50	153 131-162	1810	173 118-184	9/13
9.50	2:02:09	6:00	12:00	156 144-162	1872	176 118-184	11/11
10.00	2:07:50	5:41	11:22	161 156-168	1829	181 170-186	14/14

Heart

151/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 278m, Range 20m, Flat prediction 1:56:52

Elevation Graph

Biggest Climbs (m)	Min/mi
12 8.8%	14:27
12 2.6%	12:02
See your biggest climbs

Cadence

177 (190 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.1	181	9.8	1:52:46	11:34
Walk	11.9	123	0.3	15:10	59:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:38	10:36	33.93%	More
800m	5:29	11:02	36.02%	More
1km	6:52	11:02	37.53%	More
Mile	11:20	11:20	38.71%	More
5k	36:08	11:38	42.40%	More
5 miles	59:33	11:55	41.97%	More
10k	1:16:03	12:14	41.14%	More
10 miles	2:07:45	12:47	40.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:26	10:26	42.03
5km	34:19	11:03	44.65
5M	56:33	11:19	44.20
10km	1:11:03	11:26	44.03
10M	1:57:06	11:43	43.90
Half	2:35:29	11:52	43.12
20M	4:02:27	12:07	43.38
Mara	5:21:55	12:17	43.19

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