Tue 30th Jun 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:51:22
Miles
13.12
Min/mi
8:29
Pacing
62%
WAVA
66.55
Stride(cm)
119
Cals
1349
Cadence
159
BPM
145
%MHR
84.6
B/mi
1228
Asc(m)
433
Hillscore
38
Surface
Fell

Notes & Comments

1 comments

Split Summary
===
1) 1m - 8:59(8:59/m) 120/145bpm 87cal 6.68/7.18mph
2) 1m - 9:26(9:26/m) 123/133bpm 91cal 6.36/7.22mph
3) 1m - 8:21(8:21/m) 126/132bpm 81cal 7.19/8.04mph
4) 1m - 10:33(10:33/m) 137/152bpm 123cal 5.69/9.06mph
5) 1m - 10:28(10:28/m) 144/164bpm 127cal 5.73/9.43mph
6) 1m - 8:09(8:09/m) 140/151bpm 94cal 7.37/9.08mph
7) 1m - 8:05(8:05/m) 139/145bpm 88cal 7.43/9.04mph
8) 1m - 7:35(7:35/m) 150/168bpm 96cal 7.92/9.41mph
9) 1m - 8:50(8:50/m) 164/173bpm 128cal 6.8/9.79mph
10) 1m - 7:43(7:43/m) 166/189bpm 115cal 7.78/9.6mph
11) 1m - 7:37(7:37/m) 161/175bpm 107cal 7.87/9.16mph
12) 1m - 7:22(7:22/m) 162/172bpm 102cal 8.14/9.31mph
13) 1m - 7:24(7:24/m) 160/168bpm 99cal 8.11/8.93mph
14) 0.12m - 52(6:58/m) 158/162bpm 11cal 8.61/8.2mph

8:59 9:26 8:21 10:33 10:28 8:09 8:05 7:35 8:50 7:43 7:37 7:22 7:24 52

snogard

nicely done

Pace

36%

25%

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	4:33	4:33	9:07	119 95-145	1085	156 120-160	2/7
1.00	8:58	4:25	8:50	121 113-131	1068	158 154-160	7/1
1.50	13:36	4:38	9:16	121 116-127	1122	159 154-164	14/1
2.00	18:24	4:47	9:35	125 119-133	1198	159 154-164	30/0
2.50	23:08	4:44 +31	9:27	124 117-132	1172	158 120-164	13/1
3.00	27:48	4:40 +31	9:20	127 113-131	1186	159 148-168	12/4
3.50	33:25	5:37 +34	11:14	136 128-149	1529	159 120-168	49/0
4.00	39:19	5:54 +23	11:48	138 129-152	1628	154 120-164	60/0
4.50	47:27	8:08 +1:52	16:16	141 108-157	2293	153 120-164	89/0
5.00	51:38	4:12	8:24	149 139-164	1250	160 146-180	6/6
5.50	56:42	5:03 +33	10:07	141 131-151	1426	157 120-164	28/1
6.00	1:00:20	3:38	7:16	140 133-146	1016	161 154-166	2/28
6.50	1:05:26	5:06 +1:06	10:12	137 129-142	1398	162 152-170	5/21
7.00	1:09:57	4:31 +27	9:03	140 135-145	1266	156 32-166	0/36
7.50	1:14:12	4:15 +29	8:30	147 133-160	1250	163 122-180	0/73
8.00	1:18:01	3:49	7:37	153 144-168	1166	160 148-170	0/62
8.50	1:22:23	4:22 +35	8:44	163 147-173	1425	164 120-174	12/19
9.00	1:28:09	5:46 +43	11:32	165 158-170	1903	160 120-170	42/9
9.50	1:32:30	4:21 +32	8:43	164 159-171	1428	163 156-172	14/5
10.00	1:38:15	5:45 +1:51	11:31	168 159-189	1933	162 120-190	4/50
10.50	1:42:10	3:55	7:50	162 156-175	1269	162 154-172	3/11
11.00	1:46:14	4:03 +21	8:07	161 157-167	1306	160 122-168	5/17
11.50	1:50:59	4:45 +1:02	9:29	161 132-172	1528	161 122-170	1/28
12.00	1:54:38	3:40	7:19	163 158-169	1193	159 154-170	4/17
12.50	1:59:38	5:00 +1:20	10:00	163 141-168	1630	159 120-166	0/10
13.00	2:03:21	3:43	7:26	158 141-165	1175	161 158-168	8/6
13.12	2:04:14	53	7:08	158 153-162	1127	163 158-168	1/1

Heart

145/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 433m, Range 309m, Flat prediction 1:33:38

Elevation Graph

Biggest Climbs (m)	Min/mi
308 4.3%	10:30
50 6.7%	8:22
13 2.4%	13:08
12 3.4%	8:04
See your biggest climbs

Cadence

159 (190 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.2	159	13	1:49:47	9:10
Walk	3.7	116	0.1	4:57	39:50
Still	0.0	-	-	2	-
Pause	7.1	-	-	9:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	56.24%	More
800m	3:29	7:00	62.39%	More
1km	4:25	7:07	64.05%	More
Mile	7:14	7:14	66.60%	More
5k	25:49	8:18	63.70%	More
5 miles	44:03	8:49	61.11%	More
10k	54:44	8:48	61.56%	More
10 miles	1:35:11	9:31	58.67%	More
Half	2:04:01	9:28	59.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	66.50
5km	24:09	7:46	68.08
5M	40:01	8:00	67.26
10km	50:23	8:07	66.87
10M	1:23:29	8:21	66.90
Half	1:51:11	8:29	66.06
20M	2:54:12	8:43	66.81
Mara	3:52:00	8:51	66.89

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