Wed 11th Mar 2020 at 10:00am by Steve Shaughnessy

Run > Long Run

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Time
2:27:25
Miles
19.06
Min/mi
7:44
Pacing
46%
WAVA
74.95
Stride(cm)
129
Cals
1487
Cadence
162
BPM
140
%MHR
81.7
B/mi
1080
Asc(m)
178
Hillscore
8
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:07(8:07/m) 120/129bpm 77cal
2) 1m - 7:52(7:52/m) 131/136bpm 85cal
3) 1m - 7:47(7:47/m) 134/138bpm 84cal
4) 1m - 7:41(7:41/m) 139/145bpm 88cal
5) 1m - 7:33(7:33/m) 139/148bpm 84cal
6) 1m - 7:46(7:46/m) 142/148bpm 89cal
7) 1m - 7:47(7:47/m) 141/154bpm 84cal
8) 1m - 7:47(7:47/m) 144/159bpm 86cal
9) 1m - 7:49(7:49/m) 141/155bpm 76cal
10) 1m - 7:41(7:41/m) 134/143bpm 58cal
11) 1m - 7:47(7:47/m) 137/145bpm 65cal
12) 1m - 7:33(7:33/m) 140/145bpm 70cal
13) 1m - 8:06(8:06/m) 138/154bpm 67cal
14) 1m - 7:40(7:40/m) 140/151bpm 69cal
15) 1m - 7:43(7:43/m) 144/156bpm 77cal
16) 1m - 7:27(7:27/m) 147/165bpm 78cal
17) 1m - 7:47(7:47/m) 149/161bpm 87cal
18) 1m - 7:39(7:39/m) 149/159bpm 83cal
19) 1m - 7:26(7:27/m) 149/168bpm 75cal
20) 0.06m - 26(6:57/m) 159/164bpm 5cal

8:07 7:52 7:47 7:41 7:33 7:46 7:47 7:47 7:49 7:41 7:47 7:33 8:06 7:40 7:43 7:27 7:47 7:39 7:26 26

Pace

32%

42%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:07	8:07	8:07	118 69-129	958	161 158-166	4/16
2.00	15:59	7:52	7:52	132 127-136	1038	161 156-166	12/10
3.00	23:46	7:47	7:47	134 129-138	1043	159 154-164	6/5
4.00	31:33	7:48 +6	7:48	138 132-144	1075	161 156-166	14/6
5.00	39:07	7:34	7:34	140 134-148	1058	160 156-166	6/13
6.00	46:52	7:46	7:46	142 138-148	1102	160 156-168	8/7
7.00	55:40	8:48 +1:01	8:48	141 128-152	1240	160 152-168	5/9
8.00	1:05:58	10:18 +2:30	10:18	143 109-157	1474	162 158-172	6/10
9.00	1:13:47	7:49	7:49	141 132-155	1102	159 156-162	6/10
10.00	1:23:52	10:05 +2:24	10:05	133 92-142	1341	160 156-170	3/8
11.00	1:31:40	7:47	7:47	137 128-145	1067	161 156-172	4/7
12.00	1:39:12	7:33	7:33	140 136-144	1057	160 156-166	8/13
13.00	1:50:03	10:51 +2:47	10:51	138 109-154	1497	164 156-178	25/9
14.00	1:59:18	9:15 +1:34	9:15	140 109-150	1295	162 156-174	6/6
15.00	2:08:00	8:42 +59	8:42	144 125-156	1253	163 156-172	14/5
16.00	2:18:03	10:03 +2:37	10:03	146 112-165	1466	165 158-176	11/13
17.00	2:26:54	8:51 +1:02	8:51	148 117-161	1309	165 156-182	17/17
18.00	2:36:00	9:06 +1:27	9:06	148 110-158	1346	162 156-174	6/5
19.00	2:46:42	10:42 +3:16	10:42	148 115-168	1585	168 158-182	10/4
19.06	2:47:09	27	7:09	159 155-164	1137	166 164-168	0/0

Heart

140/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 42m, Flat prediction 2:21:59

Elevation Graph

Biggest Climbs (m)	Min/mi
26 1.7%	9:08
17 1.1%	7:57
14 1.1%	8:02
12 2.6%	11:41
11 1.5%	10:49
See your biggest climbs

Cadence

162 (182 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.3	161	19.1	2:27:10	8:45
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	18	-
Pause	10.5	-	-	19:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:40	54.51%	More
800m	3:35	7:12	60.63%	More
1km	4:34	7:21	61.98%	More
Mile	7:26	7:26	64.79%	More
5k	23:45	7:39	69.23%	More
5 miles	38:33	7:43	69.81%	More
10k	48:16	7:46	69.80%	More
10 miles	1:23:14	8:19	67.10%	More
Half	1:50:42	8:27	66.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:28	6:28	74.56
5km	21:30	6:55	76.47
5M	35:38	7:08	75.53
10km	44:53	7:13	75.06
10M	1:14:21	7:26	75.11
Half	1:39:01	7:34	74.17
20M	2:35:09	7:45	75.01
Mara	3:26:37	7:53	75.11

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