Wed 26th Aug 2020 at 10:00am by Steve Shaughnessy

Run > Long Run

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Time
2:42:00
Miles
20.32
Min/mi
7:58
Pacing
63%
WAVA
73.07
Stride(cm)
127
Cals
2257
Cadence
159
BPM
153
%MHR
89.5
B/mi
1220
Asc(m)
260
Hillscore
12
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 118/134bpm 91cal 6.69/7.43mph
2) 1m - 8:13(8:13/m) 139/165bpm 107cal 7.31/7.95mph
3) 1m - 8:22(8:22/m) 140/146bpm 109cal 7.17/7.68mph
4) 1m - 7:48(7:48/m) 145/155bpm 105cal 7.69/8.39mph
5) 1m - 7:43(7:43/m) 151/175bpm 108cal 7.78/7.91mph
6) 1m - 7:40(7:40/m) 154/167bpm 110cal 7.82/8.16mph
7) 1m - 8:01(8:01/m) 154/163bpm 114cal 7.48/8.18mph
8) 1m - 8:06(8:06/m) 149/155bpm 109cal 7.41/8.06mph
9) 1m - 7:56(7:56/m) 146/157bpm 99cal 7.56/8.93mph
10) 1m - 7:54(7:54/m) 158/168bpm 115cal 7.6/8.97mph
11) 1m - 8:05(8:05/m) 155/165bpm 111cal 7.42/8.33mph
12) 1m - 8:01(8:01/m) 158/170bpm 114cal 7.48/8.89mph
13) 1m - 7:56(7:56/m) 162/174bpm 117cal 7.56/8.91mph
14) 1m - 7:44(7:44/m) 162/165bpm 116cal 7.76/8.52mph
15) 1m - 8:09(8:09/m) 162/168bpm 123cal 7.36/7.93mph
16) 1m - 8:03(8:03/m) 163/170bpm 120cal 7.45/9.02mph
17) 1m - 8:10(8:10/m) 163/169bpm 123cal 7.35/9.06mph
18) 1m - 7:52(7:52/m) 162/170bpm 116cal 7.62/8.93mph
19) 1m - 7:51(7:51/m) 163/173bpm 116cal 7.64/8.1mph
20) 1m - 7:38(7:38/m) 160/170bpm 108cal 7.86/10.21mph
21) 0.24m - 1:48(7:35/m) 162/165bpm 26cal 7.91/8.7mph

8:58 8:13 8:22 7:48 7:43 7:40 8:01 8:06 7:56 7:54 8:05 8:01 7:56 7:44 8:09 8:03 8:10 7:52 7:51 7:38 1:48

Pace

11%

51%

21%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:58	8:58	8:58	118 75-134	1058	155 120-160	11/12
2.00	17:10	8:12	8:12	139 128-165	1140	158 152-164	13/7
3.00	25:33	8:23	8:23	140 135-146	1173	159 154-166	39/3
4.00	33:21	7:48	7:48	145 140-155	1132	159 150-178	22/9
5.00	41:05	7:44	7:44	151 139-175	1167	158 154-162	14/11
6.00	48:45	7:40	7:40	154 144-167	1182	159 152-166	8/11
7.00	56:47	8:01	8:01	154 145-163	1236	158 150-170	12/6
8.00	1:05:10	8:24 +19	8:24	149 136-155	1251	158 120-166	18/17
9.00	1:13:37	8:26 +29	8:26	146 138-157	1232	158 124-172	13/13
10.00	1:21:30	7:54	7:54	158 141-168	1248	159 140-168	9/17
11.00	1:31:37	10:07 +2:02	10:07	155 111-165	1567	158 120-174	3/32
12.00	1:40:45	9:08 +1:06	9:08	158 125-170	1442	160 154-174	12/4
13.00	1:49:50	9:05 +1:10	9:05	162 128-174	1471	161 154-170	18/6
14.00	1:57:34	7:44	7:44	162 157-165	1253	158 154-164	0/42
15.00	2:06:11	8:38 +28	8:38	162 158-168	1398	157 120-164	4/9
16.00	2:16:18	10:06 +2:04	10:06	163 112-170	1647	159 120-178	14/6
17.00	2:24:53	8:35 +26	8:35	163 152-169	1400	159 100-172	15/14
18.00	2:33:58	9:05 +1:12	9:05	163 127-170	1482	159 120-168	14/17
19.00	2:41:49	7:51	7:51	163 144-173	1280	158 144-162	4/5
20.00	2:51:28	9:39 +2:01	9:39	160 123-170	1543	161 120-184	10/4
20.24	2:53:17	1:49	7:39	162 158-165	1238	163 158-172	4/0

Heart

153/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 260m, Range 81m, Flat prediction 2:37:54

Elevation Graph

Biggest Climbs (m)	Min/mi
50 2.9%	8:20
17 5.7%	8:26
15 2.5%	11:03
12 2.1%	7:47
12 2.5%	8:43
11 1.3%	11:25
See your biggest climbs

Cadence

159 (184 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.3	158	20.2	2:40:59	8:26
Walk	1.8	119	0.1	3:12	41:54
Still	0.0	-	-	1	-
Pause	5.0	-	-	9:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:03	51.52%	More
800m	3:36	7:15	60.15%	More
1km	4:34	7:20	62.06%	More
Mile	7:30	7:30	64.27%	More
5k	24:00	7:44	68.50%	More
5 miles	39:25	7:53	68.29%	More
10k	49:18	7:56	68.34%	More
10 miles	1:20:46	8:05	69.15%	More
Half	1:49:17	8:21	67.72%	More
20 miles	2:51:02	8:33	68.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	72.68
5km	22:05	7:06	74.45
5M	36:35	7:19	73.57
10km	46:05	7:25	73.11
10M	1:16:21	7:38	73.15
Half	1:41:40	7:46	72.24
20M	2:39:18	7:58	73.06
Mara	3:32:09	8:06	73.15

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