Mon 29th Jun 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:42:29
Miles
12.02
Min/mi
8:32
Pacing
66%
WAVA
66.11
Stride(cm)
118
Cals
1274
Cadence
160
BPM
146
%MHR
85.5
B/mi
1247
Asc(m)
382
Hillscore
33
Surface
Fell

Notes & Comments

Split Summary
===
1) 1m - 9:03(9:03/m) 116/123bpm 83cal 6.63/7.41mph
2) 1m - 9:17(9:17/m) 123/128bpm 90cal 6.47/7.01mph
3) 1m - 9:02(9:02/m) 129/146bpm 96cal 6.64/9.27mph
4) 1m - 11:27(11:27/m) 149/161bpm 148cal 5.24/8.77mph
5) 1m - 8:55(8:55/m) 154/167bpm 119cal 6.74/9.5mph
6) 1m - 8:31(8:31/m) 151/167bpm 112cal 7.04/9.1mph
7) 1m - 8:18(8:18/m) 152/157bpm 109cal 7.23/9.06mph
8) 1m - 7:48(7:48/m) 153/162bpm 100cal 7.7/9.12mph
9) 1m - 7:41(7:41/m) 155/174bpm 102cal 7.82/9.25mph
10) 1m - 7:35(7:35/m) 155/162bpm 102cal 7.91/9.75mph
11) 1m - 7:11(7:11/m) 164/184bpm 103cal 8.36/9.18mph
12) 1m - 7:35(7:35/m) 164/170bpm 109cal 7.92/8.7mph
13) 0.02m - 7(7:13/m) 168/168bpm 1cal 8.32/7.93mph

9:03 9:17 9:02 11:27 8:55 8:31 8:18 7:48 7:41 7:35 7:11 7:35 7

Pace

41%

20%

13%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:49	4:49 +11	9:38	113 72-119	1088	158 154-162	3/8
1.00	9:14	4:26	8:51	118 113-123	1044	159 154-166	7/1
1.50	13:50	4:35	9:10	122 117-126	1119	160 156-166	14/1
2.00	18:30	4:40	9:21	124 119-128	1159	160 154-164	30/0
2.50	23:11	4:41	9:21	130 124-146	1216	159 154-164	27/0
3.00	29:23	6:13 +1:52	12:25	129 119-132	1602	162 122-248	24/1
3.50	35:15	5:51 +24	11:43	145 130-161	1699	158 122-168	61/0
4.00	42:00	6:46 +47	13:31	153 146-160	2069	154 130-168	79/0
4.50	47:14	5:13 +27	10:26	155 150-165	1618	159 144-178	26/6
5.00	51:51	4:37 +31	9:15	151 138-167	1396	159 122-168	15/7
5.50	57:24	5:33 +1:16	11:07	151 146-158	1678	159 122-168	20/5
6.00	1:02:22	4:58 +42	9:56	151 140-167	1500	162 154-178	0/45
6.50	1:08:26	6:04 +1:23	12:07	152 148-155	1842	160 122-248	0/81
7.00	1:12:03	3:37	7:15	153 149-157	1109	161 156-166	3/29
7.50	1:16:14	4:11	8:21	156 149-162	1303	162 156-170	13/5
8.00	1:20:37	4:23 +46	8:46	149 129-156	1306	161 122-170	8/27
8.50	1:25:29	4:52 +36	9:44	153 149-162	1489	163 122-174	19/32
9.00	1:29:08	3:39 +15	7:18	157 151-174	1146	162 122-174	0/37
9.50	1:34:05	4:57 +1:00	9:55	155 150-159	1536	158 122-166	4/11
10.00	1:37:53	3:48 +11	7:36	157 151-162	1194	160 122-170	1/15
10.50	1:41:22	3:29	6:57	164 154-184	1141	161 156-164	0/28
11.00	1:45:04	3:42	7:24	163 160-166	1208	161 154-168	1/14
11.50	1:48:53	3:49	7:37	164 162-170	1250	162 158-170	1/7
12.00	1:53:00	4:07 +21	8:15	164 160-169	1352	161 156-166	7/2
12.02	1:53:09	9	8:57	168 167-168	1503	164 160-166	0/0

Heart

146/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 382m, Range 299m, Flat prediction 1:28:22

Elevation Graph

Biggest Climbs (m)	Min/mi
298 4.1%	10:28
20 4.4%	7:19
10 2.5%	7:48
See your biggest climbs

Cadence

160 (248 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	160	11.9	1:41:28	9:16
Walk	2.2	123	0.1	2:39	24:08
Still	0.2	-	-	12	-
Pause	7.2	-	-	8:50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	56.20%	More
800m	3:20	6:43	64.95%	More
1km	4:13	6:47	67.15%	More
Mile	7:03	7:03	68.38%	More
5k	24:09	7:47	68.06%	More
5 miles	40:24	8:05	66.63%	More
10k	52:34	8:28	64.10%	More
10 miles	1:34:28	9:27	59.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	65.90
5km	24:23	7:51	67.43
5M	40:24	8:05	66.62
10km	50:53	8:11	66.21
10M	1:24:18	8:26	66.25
Half	1:52:17	8:34	65.41
20M	2:55:55	8:48	66.16
Mara	3:54:17	8:57	66.24

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