Thu 18th Jun 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:28:17
Miles
11.05
Min/mi
7:59
Pacing
73%
WAVA
70.26
Stride(cm)
125
Cals
896
Cadence
161
BPM
141
%MHR
82.5
B/mi
1127
Asc(m)
297
Hillscore
25
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:59(8:59/m) 114/125bpm 71cal
2) 1m - 8:41(8:41/m) 124/142bpm 75cal
3) 1m - 8:31(8:31/m) 131/136bpm 79cal
4) 1m - 8:34(8:34/m) 137/144bpm 87cal
5) 1m - 8:52(8:52/m) 144/160bpm 97cal
6) 1m - 8:29(8:29/m) 146/160bpm 91cal
7) 1m - 7:18(7:18/m) 146/157bpm 76cal
8) 1m - 7:41(7:41/m) 142/154bpm 72cal
9) 1m - 6:52(6:52/m) 156/170bpm 83cal
10) 1m - 6:54(6:54/m) 163/171bpm 89cal
11) 1m - 7:04(7:04/m) 152/169bpm 73cal
12) 0.05m - 22(6:50/m) 151/154bpm 3cal

8:59 8:41 8:31 8:34 8:52 8:29 7:18 7:41 6:52 6:54 7:04 22

Pace

28%

29%

10%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:37	4:37	9:13	109 73-118	1006	156 152-158	2/5
1.00	8:58	4:21	8:43	117 112-124	1019	157 152-162	3/9
1.50	13:21	4:23	8:47	120 117-124	1054	157 152-160	4/1
2.00	17:40	4:18	8:36	129 119-142	1110	159 152-166	12/0
2.50	21:46	4:06	8:13	129 125-134	1060	160 154-164	10/1
3.00	26:11	4:25	8:49	133 127-136	1174	158 154-164	24/0
3.50	30:27	4:16	8:32	135 132-138	1152	158 154-162	13/0
4.00	34:45	4:18	8:37	140 136-143	1205	159 154-162	25/4
4.50	40:41	5:56 +1:04	11:52	139 129-145	1651	161 154-174	59/0
5.00	44:41	3:59	7:59	150 145-160	1197	162 154-166	13/13
5.50	49:52	5:12 +52	10:23	146 127-159	1517	161 154-168	36/0
6.00	54:43	4:51 +41	9:42	145 131-160	1405	161 148-174	25/7
6.50	59:05	4:22 +50	8:44	144 126-157	1258	162 156-170	6/68
7.00	1:03:02	3:57 +11	7:54	146 138-153	1154	163 158-176	13/6
7.50	1:06:28	3:26	6:53	144 138-153	991	161 156-166	0/42
8.00	1:11:19	4:50 +36	9:41	140 120-153	1355	165 156-176	22/17
8.50	1:16:21	5:02 +1:29	10:04	154 133-170	1550	163 156-174	2/34
9.00	1:19:40	3:19	6:38	158 145-165	1049	163 160-170	0/27
9.50	1:23:06	3:26	6:52	164 159-171	1126	161 156-164	0/32
10.00	1:26:35	3:29	6:57	162 155-169	1126	163 156-170	1/14
10.50	1:30:11	3:36	7:12	159 146-169	1145	163 158-172	1/7
11.00	1:34:11	4:00 +32	8:00	146 138-153	1168	166 144-176	7/2
11.05	1:34:32	21	6:51	150 148-154	1026	165 164-166	0/0

Heart

141/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 297m, Range 215m, Flat prediction 1:18:07

Elevation Graph

Biggest Climbs (m)	Min/mi
153 2.9%	9:03
72 4.8%	9:45
25 3.9%	10:02
See your biggest climbs

Cadence

161 (176 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.3	161	9.4	1:12:39	8:21
Walk	15.4	155	1.6	15:32	9:40
Still	0.1	-	-	6	-
Pause	6.2	-	-	6:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:19	57.53%	More
800m	3:16	6:34	66.45%	More
1km	4:04	6:33	69.50%	More
Mile	6:42	6:42	72.02%	More
5k	23:40	7:37	69.45%	More
5 miles	39:27	7:53	68.24%	More
10k	51:05	8:13	65.96%	More
10 miles	1:25:07	8:31	65.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	69.88
5km	22:58	7:24	71.58
5M	38:03	7:37	70.74
10km	47:56	7:43	70.29
10M	1:19:25	7:57	70.32
Half	1:45:45	8:04	69.45
20M	2:45:41	8:17	70.24
Mara	3:40:40	8:25	70.33

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