Wed 17th Jun 2020 at 9:00am by Oranj

Run > Medium Long Run

warm

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Time
1:50:54
Miles
13.49
Min/mi
8:13
Pacing
93%
WAVA
63.21
Stride(cm)
119
Cals
1620
Cadence
165
BPM
150
%MHR
89.3
B/mi
1234
Asc(m)
171
Hillscore
5
Surface
Road

Notes & Comments

Humid! R achilles didn't like the camber on Woodstock rd pavement

===
1) 2km - 10:02(5:01/km) 140/147bpm 137cal 11.96/12.87kmph
2) 2km - 10:12(5:06/km) 147/152bpm 147cal 11.77/13.3kmph
3) 2km - 9:45(4:52/km) 142/148bpm 134cal 12.31/13kmph
4) 2km - 9:59(4:59/km) 147/153bpm 143cal 12.03/12.8kmph
5) 2km - 10:01(5:01/km) 150/155bpm 147cal 11.98/12.29kmph
6) 2km - 10:04(5:02/km) 152/155bpm 149cal 11.92/12.53kmph
7) 2km - 10:10(5:05/km) 153/156bpm 153cal 11.8/12.43kmph
8) 2km - 10:15(5:07/km) 154/157bpm 153cal 11.71/12.73kmph
9) 2km - 10:30(5:15/km) 154/157bpm 157cal 11.42/12.39kmph
10) 2km - 10:44(5:22/km) 156/159bpm 162cal 11.18/12.26kmph
11) 1.71km - 9:12(5:23/km) 155/160bpm 138cal 11.15/12.26kmph

10:02 10:12 9:45 9:59 10:01 10:04 10:10 10:15 10:30 10:44 9:12

Pace

18%

31%

40%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:09	4:09	8:17	135 90-143	1119	165 164-178	8/2
1.00	8:09	4:00	8:00	145 143-147	1160	166 164-172	8/1
1.50	12:13	4:05	8:09	144 138-149	1175	165 154-168	5/5
2.00	16:19	4:06	8:12	150 147-152	1230	165 164-166	16/3
2.50	20:21	4:01	8:02	146 140-150	1174	164 162-166	8/11
3.00	24:40	4:19 +19	8:39	144 134-148	1245	165 92-170	2/6
3.50	28:34	3:54	7:49	140 133-146	1094	164 162-168	2/25
4.00	32:28	3:54	7:47	142 136-145	1106	164 162-166	1/16
4.50	36:25	3:58	7:55	147 144-149	1164	164 152-172	3/5
5.00	40:31	4:05	8:10	150 147-153	1226	164 162-166	8/2
5.50	44:30	3:59	7:58	149 146-151	1187	164 164-166	1/5
6.00	48:31	4:02	8:03	150 145-154	1208	164 164-172	4/4
6.50	52:41	4:10	8:20	153 151-155	1275	165 164-176	10/0
7.00	56:44	4:03	8:06	152 147-155	1231	165 162-166	7/6
7.50	1:00:44	4:00	8:00	151 148-155	1207	164 162-168	2/10
8.00	1:04:50	4:06	8:11	152 150-155	1245	165 162-172	5/4
8.50	1:08:56	4:06	8:12	154 153-156	1263	165 162-180	7/5
9.00	1:12:57	4:02	8:04	154 153-156	1241	165 162-168	4/8
9.50	1:17:10	4:13	8:25	154 152-157	1297	164 162-166	6/6
10.00	1:21:15	4:05	8:10	152 146-156	1242	164 162-170	4/9
10.50	1:25:33	4:18	8:35	154 151-157	1322	165 162-168	8/4
11.00	1:29:48	4:15	8:30	155 152-156	1319	165 162-178	7/4
11.50	1:33:53	4:05	8:10	153 151-156	1248	165 162-176	1/8
12.00	1:38:11	4:18	8:36	155 154-158	1333	164 162-174	6/3
12.50	1:42:37	4:26	8:52	157 152-159	1392	164 162-166	11/3
13.00	1:46:49	4:12	8:24	153 148-155	1286	163 162-166	4/6
13.49	1:51:14	4:25	9:03	157 154-160	1420	164 162-166	12/1

Heart

150/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 171m, Range 55m, Flat prediction 1:49:53

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.5%	8:56
12 1.8%	8:18
11 1.6%	8:59
10 1.9%	8:20
See your biggest climbs

Cadence

165 (180 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	13.5	1:50:54	8:13
Walk	0.3	91	0	20	3:23:14
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:30	45.83%	More
800m	3:47	7:37	53.39%	More
1km	4:47	7:41	55.13%	More
Mile	7:46	7:46	57.56%	More
5k	24:37	7:56	61.79%	More
5 miles	40:03	8:01	61.98%	More
10k	49:57	8:02	62.09%	More
10 miles	1:21:13	8:07	63.19%	More
Half	1:47:41	8:13	63.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	60.38
5km	24:05	7:45	63.17
5M	39:30	7:54	62.83
10km	49:31	7:58	62.64
10M	1:21:14	8:07	63.18
Half	1:47:34	8:13	62.68
20M	2:47:02	8:21	63.96
Mara	3:41:11	8:27	64.41

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