Wed 1st Jul 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:34:15
Miles
11.45
Min/mi
8:14
Pacing
71%
WAVA
68.34
Stride(cm)
123
Cals
970
Cadence
159
BPM
137
%MHR
79.9
B/mi
1125
Asc(m)
309
Hillscore
27
Surface
Trail

Notes & Comments

1 comments

Split Summary
===
1) 1m - 9:12(9:12/m) 115/127bpm 81cal
2) 1m - 8:49(8:49/m) 123/142bpm 83cal
3) 1m - 8:28(8:28/m) 133/143bpm 90cal
4) 1m - 8:37(8:37/m) 138/149bpm 98cal
5) 1m - 7:52(7:52/m) 142/154bpm 91cal
6) 1m - 9:55(9:55/m) 140/155bpm 104cal
7) 1m - 7:55(7:55/m) 152/165bpm 104cal
8) 1m - 8:08(8:08/m) 143/155bpm 84cal
9) 1m - 7:53(7:53/m) 143/157bpm 80cal
10) 1m - 6:51(6:51/m) 135/142bpm 44cal
11) 1m - 7:12(7:12/m) 143/153bpm 70cal
12) 0.45m - 3:25(7:34/m) 150/158bpm 41cal

9:12 8:49 8:28 8:37 7:52 9:55 7:55 8:08 7:53 6:51 7:12 3:25

snogard
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Pace

33%

26%

11%

29%

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 +12	9:38	111 74-122	1070	154 100-162	3/7
1.00	9:34	4:45 +10	9:30	119 110-127	1131	156 148-162	4/7
1.50	14:56	5:22 +44	10:43	120 108-125	1287	155 148-162	6/2
2.00	19:14	4:18 +8	8:35	129 112-142	1108	159 152-164	10/0
2.50	23:59	4:46 +19	9:31	129 121-139	1228	158 152-170	26/0
3.00	28:00	4:01	8:02	137 132-143	1101	161 154-170	15/4
3.50	32:03	4:02	8:04	136 131-142	1098	159 154-164	14/1
4.00	37:18	5:16 +40	10:32	140 128-148	1474	160 152-168	33/4
4.50	41:56	4:38 +20	9:15	143 133-151	1324	160 154-164	27/7
5.00	45:29	3:33	7:06	141 131-154	1002	159 154-162	0/21
5.50	49:52	4:22 +17	8:45	131 120-144	1145	159 154-166	7/19
6.00	55:40	5:49	11:38	146 134-155	1698	156 146-162	69/0
6.50	59:34	3:53	7:47	155 148-164	1206	158 154-168	6/19
7.00	1:03:36	4:02	8:04	150 142-162	1210	159 152-166	12/8
7.50	1:09:06	5:30 +1:01	11:00	141 130-155	1552	156 132-174	24/13
8.00	1:12:57	3:51 +12	7:41	145 137-153	1115	164 156-176	4/47
8.50	1:17:34	4:38 +16	9:15	144 136-157	1332	164 156-176	25/16
9.00	1:22:38	5:04 +1:34	10:08	141 118-151	1428	162 126-168	1/35
9.50	1:26:08	3:30	7:00	133 125-138	931	162 156-170	0/27
10.00	1:29:33	3:25	6:49	137 133-142	934	161 154-164	0/31
10.50	1:33:32	3:59 +22	7:58	140 132-144	1115	162 112-172	1/14
11.00	1:37:08	3:36	7:12	145 138-153	1044	163 160-170	1/7
11.45	1:40:32	3:24	7:35	149 140-158	1129	160 156-172	7/2

Heart

137/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 309m, Range 170m, Flat prediction 1:25:56

Elevation Graph

Biggest Climbs (m)	Min/mi
85 5.0%	10:01
50 2.6%	9:10
40 2.8%	8:18
27 4.3%	9:07
26 4.6%	9:33
24 4.6%	10:26
See your biggest climbs

Cadence

159 (176 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:40	54.48%	More
800m	3:22	6:46	64.53%	More
1km	4:13	6:48	67.04%	More
Mile	6:50	6:50	70.49%	More
5k	24:11	7:47	68.00%	More
5 miles	41:16	8:15	65.24%	More
10k	52:58	8:32	63.60%	More
10 miles	1:26:28	8:39	64.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:06	7:06	67.91
5km	23:37	7:36	69.61
5M	39:07	7:49	68.81
10km	49:16	7:56	68.38
10M	1:21:38	8:10	68.41
Half	1:48:43	8:18	67.55
20M	2:50:20	8:31	68.33
Mara	3:46:51	8:40	68.41

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