Thu 25th Jun 2020 at 8:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:32:02
Miles
11.20
Min/mi
8:13
Pacing
65%
WAVA
68.36
Stride(cm)
122
Cals
913
Cadence
161
BPM
136
%MHR
79.6
B/mi
1119
Asc(m)
336
Hillscore
29
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:57(8:57/m) 121/132bpm 87cal
2) 1m - 8:51(8:51/m) 134/140bpm 99cal
3) 1m - 7:48(7:48/m) 139/143bpm 90cal
4) 1m - 9:05(9:05/m) 142/151bpm 108cal
5) 1m - 7:58(7:58/m) 141/151bpm 87cal
6) 1m - 8:19(8:19/m) 136/148bpm 75cal
7) 1m - 9:33(9:33/m) 144/154bpm 106cal
8) 1m - 7:24(7:24/m) 130/141bpm 50cal
9) 1m - 7:31(7:31/m) 128/139bpm 45cal
10) 1m - 7:44(7:44/m) 139/145bpm 71cal
11) 1m - 7:29(7:29/m) 145/154bpm 82cal
12) 0.2m - 1:23(6:55/m) 143/151bpm 13cal

8:57 8:51 7:48 9:05 7:58 8:19 9:33 7:24 7:31 7:44 7:29 1:23

Pace

35%

25%

13%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:35	4:35	9:10	114 70-126	1046	155 98-162	2/7
1.00	8:58	4:22	8:45	127 121-132	1111	157 154-162	7/1
1.50	13:19	4:22	8:43	131 128-136	1143	158 154-162	14/1
2.00	17:48	4:28	8:57	137 132-140	1226	160 156-166	29/0
2.50	21:36	3:48	7:36	139 134-143	1057	160 158-164	8/9
3.00	25:41	4:05 +5	8:10	140 134-142	1144	158 144-164	9/3
3.50	30:13	4:32	9:03	140 135-146	1268	158 148-166	23/3
4.00	35:56	5:44 +1:14	11:28	143 131-151	1639	162 156-174	33/4
4.50	41:42	5:46 +1:24	11:32	141 131-151	1625	162 154-172	39/0
5.00	45:41	3:59 +21	7:57	141 130-146	1121	163 158-168	10/7
5.50	49:14	3:33	7:07	137 129-144	975	160 156-168	0/40
6.00	55:13	5:58 +1:12	11:57	135 123-147	1612	161 154-172	39/21
6.50	1:01:11	5:58 +34	11:57	148 141-154	1768	157 142-168	60/1
7.00	1:06:50	5:39 +1:30	11:18	139 126-148	1572	163 146-176	21/42
7.50	1:10:45	3:55 +15	7:50	132 126-137	1035	163 154-170	0/61
8.00	1:15:52	5:07 +1:23	10:14	130 114-141	1330	165 150-172	1/25
8.50	1:21:07	5:15 +1:13	10:29	127 109-136	1332	160 152-168	0/22
9.00	1:25:55	4:48 +1:18	9:35	129 106-139	1237	165 158-174	1/26
9.50	1:29:56	4:02	8:03	140 130-143	1128	163 156-172	12/12
10.00	1:34:23	4:27 +44	8:53	139 131-145	1236	165 158-172	8/17
10.50	1:38:05	3:42	7:24	145 142-147	1074	161 156-168	0/10
11.00	1:43:05	5:00 +1:13	10:00	145 136-154	1451	163 156-172	8/7
11.20	1:44:29	1:24	6:57	144 135-151	1001	168 164-174	2/3

Heart

136/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 336m, Range 210m, Flat prediction 1:18:55

Elevation Graph

Biggest Climbs (m)	Min/mi
119 7.9%	12:20
69 3.4%	10:20
57 2.2%	8:46
33 4.8%	9:22
12 2.3%	7:44
See your biggest climbs

Cadence

161 (176 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.4	161	10.7	1:25:02	9:09
Walk	5.7	151	0.5	6:43	12:21
Still	0.3	-	-	18	-
Pause	10.6	-	-	12:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	56.01%	More
800m	3:23	6:49	64.00%	More
1km	4:18	6:56	65.71%	More
Mile	7:26	7:26	64.91%	More
5k	26:17	8:28	62.53%	More
5 miles	44:30	8:54	60.49%	More
10k	57:57	9:20	58.13%	More
10 miles	1:33:17	9:20	59.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:05	7:05	68.07
5km	23:36	7:36	69.66
5M	39:07	7:49	68.81
10km	49:15	7:56	68.41
10M	1:21:36	8:10	68.44
Half	1:48:41	8:18	67.57
20M	2:50:16	8:31	68.35
Mara	3:46:46	8:39	68.43

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