Sat 8th Feb 2020 at 8:00am by slowblonde

Run > Long Run

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Time
2:16:16
Miles
11.50
Min/mi
11:51
Pacing
76%
WAVA
43.63
Stride(cm)
77
Cals
1169
Cadence
176
BPM
150
%MHR
83.6
B/mi
1783
Asc(m)
266
Hillscore
2
Surface
Road

Notes & Comments

With Deirdre & Tracy

Split Summary
===
1) 1m - 11:37(11:37/m) 141/153bpm 103cal 5.17/5.97mph
2) 1m - 11:42(11:42/m) 152/163bpm 112cal 5.13/5.51mph
3) 1m - 11:51(11:51/m) 153/160bpm 112cal 5.07/6.01mph
4) 1m - 11:50(11:50/m) 152/159bpm 108cal 5.07/5.36mph
5) 1m - 12:05(12:05/m) 152/161bpm 107cal 4.97/5.53mph
6) 1m - 12:06(12:06/m) 151/159bpm 103cal 4.96/5.38mph
7) 1m - 12:05(12:05/m) 149/159bpm 91cal 4.96/5.51mph
8) 1m - 12:15(12:15/m) 151/159bpm 94cal 4.9/5.72mph
9) 1m - 12:02(12:02/m) 152/158bpm 91cal 4.99/5.76mph
10) 1m - 11:43(11:43/m) 156/162bpm 99cal 5.12/5.53mph
11) 1m - 11:36(11:36/m) 158/167bpm 101cal 5.17/6.18mph
12) 0.5m - 5:23(10:45/m) 159/164bpm 48cal 5.58/6.24mph

11:37 11:42 11:51 11:50 12:05 12:06 12:05 12:15 12:02 11:43 11:36 5:23

Pace

12%

14%

49%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	7:02	7:02 +1:21	14:04	128 91-146	1800	176 122-182	3/7
1.00	12:57	5:55	11:51	148 136-153	1753	178 174-184	7/9
1.50	18:58	6:00	12:01	147 131-155	1765	168 126-184	6/7
2.00	24:58	6:00 +19	12:00	155 144-162	1859	180 176-184	8/5
2.50	31:07	6:09	12:18	150 129-159	1846	169 122-182	11/13
3.00	37:10	6:04 +21	12:07	154 144-159	1867	181 174-186	10/7
3.50	43:09	5:59	11:57	150 136-158	1794	172 118-184	15/15
4.00	48:59	5:50	11:40	152 148-157	1774	179 176-184	11/11
4.50	55:02	6:02	12:05	149 139-155	1799	171 118-184	22/15
5.00	1:01:05	6:03	12:06	154 147-160	1863	180 172-184	10/17
5.50	1:07:13	6:09	12:17	151 140-159	1855	168 118-182	12/8
6.00	1:13:11	5:58	11:55	151 148-155	1800	181 178-184	12/23
6.50	1:20:39	7:29 +1:20	14:58	146 125-155	2184	171 108-186	17/13
7.00	1:26:35	5:56	11:51	151 145-159	1790	181 176-186	9/9
7.50	1:32:56	6:21	12:43	149 138-155	1894	175 118-186	13/15
8.00	1:38:50	5:54	11:47	153 146-159	1803	180 176-184	10/16
8.50	1:45:04	6:14	12:29	150 138-155	1872	173 118-184	18/14
9.00	1:50:53	5:49	11:38	154 149-157	1791	181 176-186	7/11
9.50	1:56:59	6:06	12:11	153 140-159	1865	180 134-184	12/9
10.00	2:02:36	5:38	11:15	159 156-161	1789	180 178-182	7/12
10.50	2:08:58	6:21 +29	12:42	157 138-164	1995	174 118-188	8/8
11.00	2:15:45	6:48 +1:03	13:36	158 140-166	2148	179 130-188	13/5
11.50	2:22:25	6:39 +1:15	13:19	158 138-164	2103	183 178-192	4/9

Heart

150/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 266m, Range 19m, Flat prediction 2:15:59

Elevation Graph

Biggest Climbs (m)	Min/mi
11 3.0%	12:47
11 5.9%	12:23
See your biggest climbs

Cadence

176 (192 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.7	180	11.1	2:08:54	11:50
Walk	7.6	124	0.4	11:05	27:44
Pause	1.7	-	-	2:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:40	33.70%	More
800m	5:21	10:45	36.96%	More
1km	6:58	11:13	36.91%	More
Mile	11:42	11:42	37.47%	More
5k	37:04	11:56	41.33%	More
5 miles	59:53	11:59	41.74%	More
10k	1:14:34	12:00	41.95%	More
10 miles	2:01:49	12:11	42.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:29	10:29	41.83
5km	34:29	11:06	44.43
5M	56:50	11:22	43.98
10km	1:11:24	11:29	43.82
10M	1:57:40	11:46	43.69
Half	2:36:14	11:56	42.91
20M	4:03:38	12:11	43.17
Mara	5:23:30	12:21	42.98

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