Thu 12th Mar 2020 at 9:00am by Shortcut Cam

Run > Long Run

windy
cold

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Time
3:01:48
Miles
19.29
Min/mi
9:25
Pacing
78.3%
WAVA
53.60
Stride(cm)
100
Cals
1691
Cadence
170
BPM
124
%MHR
73.2
B/mi
1165
Asc(m)
268
Hillscore
3
Surface
Road

Notes & Comments

Rushmoor ring
===
1) 0.62m - 6:02(9:43/m) 118/130bpm 65cal 6.18/7.16mph
2) 0.62m - 5:39(9:06/m) 120/125bpm 62cal 6.59/7.16mph
3) 0.62m - 5:34(8:58/m) 122/128bpm 61cal 6.7/7.03mph
4) 0.62m - 5:43(9:13/m) 121/127bpm 59cal 6.51/7.12mph
5) 0.62m - 5:43(9:12/m) 120/125bpm 58cal 6.52/6.72mph
6) 0.62m - 5:49(9:21/m) 121/126bpm 57cal 6.42/6.7mph
7) 0.62m - 5:36(9:01/m) 119/127bpm 50cal 6.66/6.85mph
8) 0.62m - 5:34(8:58/m) 123/129bpm 56cal 6.69/6.87mph
9) 0.62m - 5:40(9:07/m) 120/124bpm 50cal 6.58/6.99mph
10) 0.62m - 5:49(9:21/m) 121/128bpm 52cal 6.41/6.76mph
11) 0.62m - 5:50(9:23/m) 119/124bpm 48cal 6.39/6.7mph
12) 0.62m - 6:14(10:02/m) 121/133bpm 56cal 5.98/6.37mph
13) 0.62m - 5:52(9:27/m) 119/130bpm 46cal 6.36/7.28mph
14) 0.62m - 6:13(10:00/m) 119/126bpm 49cal 6/6.99mph
15) 0.62m - 5:49(9:21/m) 122/129bpm 49cal 6.42/6.7mph
16) 0.62m - 6:10(9:55/m) 123/133bpm 53cal 6.05/6.78mph
17) 0.62m - 5:54(9:30/m) 123/132bpm 49cal 6.32/7.1mph
18) 0.62m - 6:04(9:46/m) 127/132bpm 60cal 6.14/6.62mph
19) 0.62m - 5:51(9:25/m) 120/137bpm 46cal 6.37/7.06mph
20) 0.62m - 5:53(9:28/m) 125/132bpm 50cal 6.34/6.87mph
21) 0.62m - 5:56(9:32/m) 120/128bpm 43cal 6.29/6.74mph
22) 0.62m - 6:05(9:47/m) 122/128bpm 46cal 6.14/6.74mph
23) 0.62m - 6:37(10:40/m) 125/132bpm 57cal 5.63/6.41mph
24) 0.62m - 6:02(9:43/m) 129/137bpm 61cal 6.17/6.7mph
25) 0.62m - 6:08(9:51/m) 128/138bpm 56cal 6.09/6.59mph
26) 0.62m - 5:50(9:23/m) 132/137bpm 62cal 6.4/6.7mph
27) 0.62m - 5:37(9:03/m) 132/140bpm 58cal 6.63/7.58mph
28) 0.62m - 5:35(8:59/m) 135/141bpm 65cal 6.68/6.99mph
29) 0.62m - 5:59(9:38/m) 135/144bpm 64cal 6.23/6.78mph
30) 0.62m - 5:51(9:25/m) 132/135bpm 54cal 6.37/6.74mph
31) 0.55m - 5:09(9:26/m) 133/136bpm 49cal 6.36/6.82mph

6:02 5:39 5:34 5:43 5:43 5:49 5:36 5:34 5:40 5:49 5:50 6:14 5:52 6:13 5:49 6:10 5:54 6:04 5:51 5:53 5:56 6:05 6:37 6:02 6:08 5:50 5:37 5:35 5:59 5:51 5:09

Pace

13%

49%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:24	9:24	9:24	117 66-130	1100	177 146-248	5/6
2.00	18:32	9:08	9:08	121 113-127	1105	173 162-176	14/6
3.00	27:41	9:09	9:09	120 114-126	1098	170 154-176	13/12
4.00	36:59	9:18	9:18	121 115-125	1125	169 162-176	12/7
5.00	47:40	10:41 +1:43	10:41	120 79-129	1283	171 110-176	13/6
6.00	56:51	9:11	9:11	120 115-125	1102	170 164-176	11/14
7.00	1:06:25	9:33	9:33	120 116-128	1147	170 158-174	16/9
8.00	1:16:05	9:41	9:41	120 112-133	1161	168 160-174	20/32
9.00	1:25:58	9:53 +9	9:53	120 109-130	1186	167 90-208	6/15
10.00	1:36:46	10:48 +1:04	10:48	122 100-133	1317	170 110-174	21/14
11.00	1:47:02	10:16 +40	10:16	125 113-132	1283	169 146-174	28/21
12.00	1:56:39	9:38 +10	9:38	122 108-137	1175	168 106-182	18/34
13.00	2:06:11	9:31 +1	9:31	123 112-132	1171	169 162-178	15/17
14.00	2:16:38	10:27 +35	10:27	122 110-131	1276	170 156-256	6/11
15.00	2:27:03	10:25 +11	10:25	127 119-137	1323	166 130-174	15/11
16.00	2:36:41	9:38	9:38	130 113-138	1252	170 154-176	14/9
17.00	2:46:25	9:44 +41	9:44	132 121-140	1284	174 168-184	9/10
18.00	2:55:58	9:33 +9	9:33	135 125-143	1289	171 166-182	13/13
19.00	3:05:29	9:31 +7	9:31	132 126-135	1257	171 162-174	8/8
19.19	3:07:17	1:48	9:41	133 131-135	1287	171 170-172	1/1

Heart

124/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 268m, Range 29m, Flat prediction 3:01:26

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.2%	10:21
10 5.7%	8:50
See your biggest climbs

Cadence

170 (256 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	170	19.2	3:02:42	9:36
Walk	1.7	105	0	3:14	2:15:55
Pause	0.7	-	-	1:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	39.21%	More
800m	4:19	8:41	44.48%	More
1km	5:26	8:44	46.13%	More
Mile	8:52	8:52	48.03%	More
5k	28:27	9:09	50.96%	More
5 miles	47:14	9:27	49.95%	More
10k	58:37	9:26	50.27%	More
10 miles	1:36:42	9:40	50.36%	More
Half	2:07:06	9:42	50.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	66.56
5km	23:03	7:25	62.88
5M	39:29	7:54	59.76
10km	50:29	8:07	58.36
10M	1:26:28	8:39	56.31
Half	1:57:21	8:57	54.47
20M	3:09:23	9:28	53.48
Mara	4:17:02	9:49	52.55

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