Wed 17th Jun 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:37:12
Miles
12.05
Min/mi
8:04
Pacing
65%
WAVA
69.89
Stride(cm)
124
Cals
1202
Cadence
161
BPM
148
%MHR
86.5
B/mi
1192
Asc(m)
348
Hillscore
28
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:01(9:01/m) 136/156bpm 103cal 6.65/7.76mph
2) 1m - 8:18(8:18/m) 141/159bpm 98cal 7.22/7.66mph
3) 1m - 8:10(8:10/m) 136/140bpm 91cal 7.35/7.76mph
4) 1m - 8:03(8:03/m) 142/160bpm 96cal 7.45/8.12mph
5) 1m - 8:19(8:19/m) 146/156bpm 102cal 7.22/8.54mph
6) 1m - 9:52(9:52/m) 146/157bpm 119cal 6.08/10.21mph
7) 1m - 8:51(8:51/m) 146/160bpm 107cal 6.78/9.91mph
8) 1m - 7:34(7:34/m) 150/163bpm 94cal 7.94/9.5mph
9) 1m - 7:53(7:53/m) 154/173bpm 101cal 7.61/8.22mph
10) 1m - 6:28(6:28/m) 164/186bpm 92cal 9.28/9.93mph
11) 1m - 7:02(7:02/m) 159/166bpm 94cal 8.53/9.5mph
12) 1m - 7:21(7:21/m) 162/172bpm 101cal 8.16/9.37mph
13) 0.05m - 20(7:19/m) 161/163bpm 4cal 8.2/7.95mph

9:01 8:18 8:10 8:03 8:19 9:52 8:51 7:34 7:53 6:28 7:02 7:21 20

Pace

25%

26%

17%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:31	4:31	9:03	137 98-156	1239	156 120-162	3/10
1.00	9:01	4:30	8:59	135 116-149	1213	157 150-162	8/3
1.50	13:06	4:05	8:09	145 131-159	1183	158 154-162	5/7
2.00	17:19	4:14	8:27	137 124-152	1159	157 152-160	6/1
2.50	21:32	4:13	8:25	135 131-140	1137	160 156-164	19/1
3.00	25:33	4:01 +5	8:03	136 133-140	1095	160 156-168	10/1
3.50	29:42	4:09	8:17	141 137-147	1169	161 152-166	15/0
4.00	33:38	3:56	7:51	144 138-160	1131	161 152-168	11/1
4.50	37:23	3:45	7:30	145 142-149	1089	161 156-168	7/1
5.00	42:22	5:00 +27	9:59	148 141-156	1478	160 152-168	39/0
5.50	49:48	7:25 +1:16	14:51	145 138-154	2152	157 120-248	66/3
6.00	54:16	4:28 +46	8:56	147 136-157	1313	163 152-172	12/17
6.50	59:09	4:53 +57	9:47	145 128-153	1417	164 78-208	0/86
7.00	1:06:21	7:12 +2:18	14:24	147 126-160	2117	161 108-244	38/12
7.50	1:09:42	3:21	6:42	153 147-162	1025	164 160-168	0/43
8.00	1:13:56	4:14	8:27	148 141-163	1252	164 156-172	26/5
8.50	1:17:55	3:59	7:59	151 146-159	1205	163 158-170	22/1
9.00	1:21:49	3:54	7:48	157 147-173	1225	166 160-176	22/11
9.50	1:25:56	4:07 +55	8:14	163 156-169	1343	165 120-176	0/42
10.00	1:29:13	3:17	6:33	164 148-186	1075	164 160-168	0/37
10.50	1:33:47	4:34 +1:02	9:08	159 136-166	1452	165 120-174	8/24
11.00	1:37:16	3:29	6:59	160 156-163	1117	163 160-168	0/18
11.50	1:42:17	5:01 +1:22	10:01	161 154-166	1614	164 120-172	1/7
12.00	1:46:00	3:43	7:25	162 158-172	1202	164 162-170	9/4
12.05	1:46:21	21	7:48	161 156-163	1257	166 162-172	0/1

Heart

148/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 348m, Range 177m, Flat prediction 1:30:51

Elevation Graph

Biggest Climbs (m)	Min/mi
169 2.9%	9:05
47 3.6%	8:15
41 9.5%	9:46
26 3.7%	6:36
See your biggest climbs

Cadence

161 (248 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.1	162	11.9	1:35:08	8:35
Walk	3.3	124	0.1	3:46	32:49
Still	0.2	-	-	12	-
Pause	6.4	-	-	7:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:04	59.97%	More
800m	3:10	6:22	68.61%	More
1km	3:56	6:20	71.98%	More
Mile	6:26	6:26	74.97%	More
5k	23:28	7:33	70.04%	More
5 miles	39:31	7:54	68.10%	More
10k	53:47	8:39	62.64%	More
10 miles	1:27:57	8:48	63.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:56	6:56	69.54
5km	23:04	7:25	71.27
5M	38:13	7:39	70.43
10km	48:08	7:45	69.99
10M	1:19:45	7:59	70.03
Half	1:46:13	8:06	69.14
20M	2:46:24	8:19	69.94
Mara	3:41:37	8:28	70.03

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