Sun 28th Jun 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:24:56
Miles
10.04
Min/mi
8:28
Pacing
60%
WAVA
66.04
Stride(cm)
119
Cals
932
Cadence
160
BPM
137
%MHR
79.9
B/mi
1155
Asc(m)
351
Hillscore
31
Surface
Fell

Notes & Comments

Split Summary
===
1) 1m - 9:10(9:10/m) 109/118bpm 74cal 6.54/7.37mph
2) 1m - 9:36(9:36/m) 100/117bpm 58cal 6.25/6.95mph
3) 1m - 9:40(9:40/m) 115/120bpm 77cal 6.21/9.18mph
4) 1m - 8:00(8:00/m) 122/137bpm 73cal 7.5/9mph
5) 1m - 10:58(10:58/m) 145/171bpm 136cal 5.47/8.33mph
6) 1m - 7:54(7:54/m) 157/169bpm 108cal 7.6/8.97mph
7) 1m - 7:15(7:15/m) 160/167bpm 101cal 8.27/10.06mph
8) 1m - 7:32(7:32/m) 157/167bpm 101cal 7.96/9.43mph
9) 1m - 7:01(7:01/m) 159/167bpm 97cal 8.55/9.12mph
10) 1m - 7:33(7:33/m) 160/179bpm 103cal 7.95/9.04mph
11) 0.04m - 18(7:36/m) 166/167bpm 4cal 7.89/8.04mph

9:10 9:36 9:40 8:00 10:58 7:54 7:15 7:32 7:01 7:33 18

Pace

36%

22%

11%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:53	4:53 +17	9:45	106 70-115	1034	154 120-160	3/9
1.00	9:28	4:35	9:11	112 104-118	1028	157 152-160	8/1
1.50	14:02	4:34	9:07	98 78-117	894	159 156-164	18/0
2.00	19:04	5:02	10:04	103 77-112	1037	159 152-168	44/0
2.50	23:51	4:47	9:34	113 109-117	1081	157 144-164	18/6
3.00	29:21	5:30 +38	11:00	117 111-120	1287	157 120-172	46/9
3.50	33:02	3:41	7:22	115 99-120	846	160 156-168	15/22
4.00	37:22	4:20	8:40	129 115-137	1118	165 158-174	35/3
4.50	42:50	5:28 +27	10:56	135 126-161	1476	160 112-170	49/0
5.00	49:26	6:37 +42	13:13	153 140-171	2023	154 122-168	71/1
5.50	53:26	4:00	7:59	155 152-160	1239	166 156-182	1/85
6.00	57:58	4:32 +37	9:04	159 152-169	1441	163 122-182	0/59
6.50	1:02:55	4:57 +1:05	9:54	162 149-167	1605	165 122-178	10/32
7.00	1:07:05	4:10 +48	8:19	158 149-164	1315	164 144-180	0/38
7.50	1:12:01	4:56 +59	9:52	158 154-164	1560	160 122-166	4/10
8.00	1:17:29	5:28 +1:55	10:56	156 112-167	1705	164 120-176	1/18
8.50	1:20:56	3:27	6:54	159 156-164	1097	164 160-166	0/25
9.00	1:24:30	3:34	7:09	160 156-167	1143	165 158-172	1/15
9.50	1:28:21	3:51	7:42	159 156-165	1224	163 158-176	3/5
10.00	1:33:00	4:38 +57	9:17	160 121-179	1485	165 152-172	5/3
10.04	1:33:17	17	7:47	166 165-167	1292	165 162-168	0/0

Heart

137/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 351m, Range 280m, Flat prediction 1:17:10

Elevation Graph

Biggest Climbs (m)	Min/mi
153 8.1%	10:17
71 3.2%	9:30
65 7.0%	9:13
12 7.1%	17:47
10 6.8%	10:33
See your biggest climbs

Cadence

160 (182 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.9	161	9.8	1:21:25	8:50
Walk	6.8	138	0.2	6:40	29:51
Pause	5.3	-	-	5:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:14	58.33%	More
800m	3:18	6:38	65.82%	More
1km	4:11	6:44	67.70%	More
Mile	6:57	6:57	69.29%	More
5k	26:11	8:26	62.80%	More
5 miles	43:30	8:42	61.86%	More
10k	56:29	9:05	59.65%	More
10 miles	1:32:57	9:18	60.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	65.60
5km	24:28	7:53	67.20
5M	40:32	8:06	66.40
10km	51:03	8:13	66.00
10M	1:24:34	8:27	66.04
Half	1:52:38	8:36	65.20
20M	2:56:28	8:49	65.95
Mara	3:55:01	8:58	66.03

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