Thu 3rd Sep 2020 at 9:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:37:09
Miles
11.50
Min/mi
8:27
Pacing
58%
WAVA
66.61
Stride(cm)
120
Cals
1352
Cadence
159
BPM
154
%MHR
90.2
B/mi
1304
Asc(m)
328
Hillscore
26
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:12(9:12/m) 141/153bpm 118cal 6.52/7.28mph
2) 1m - 8:30(8:30/m) 151/155bpm 118cal 7.06/8.06mph
3) 1m - 8:22(8:22/m) 154/160bpm 118cal 7.17/8.35mph
4) 1m - 8:19(8:19/m) 150/166bpm 114cal 7.21/8.35mph
5) 1m - 8:30(8:30/m) 157/162bpm 122cal 7.06/8.58mph
6) 1m - 10:20(10:20/m) 154/166bpm 143cal 5.8/9.66mph
7) 1m - 8:53(8:53/m) 159/170bpm 130cal 6.75/9.71mph
8) 1m - 8:34(8:34/m) 160/173bpm 126cal 7/9.12mph
9) 1m - 7:43(7:43/m) 161/168bpm 113cal 7.77/9.18mph
10) 1m - 7:41(7:41/m) 158/164bpm 107cal 7.81/8.64mph
11) 1m - 7:46(7:46/m) 153/161bpm 100cal 7.72/8.89mph
12) 0.42m - 3:17(7:49/m) 156/165bpm 43cal 7.68/9.29mph

9:12 8:30 8:22 8:19 8:30 10:20 8:53 8:34 7:43 7:41 7:46 3:17

Pace

28%

44%

14%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:42	4:42 +11	9:25	135 99-151	1270	155 120-162	4/10
1.00	9:23	4:41	9:22	148 144-153	1386	157 152-164	7/3
1.50	13:32	4:09	8:17	150 145-153	1243	158 154-162	6/8
2.00	17:53	4:21	8:42	151 147-155	1314	158 152-162	6/1
2.50	22:10	4:17	8:35	153 150-159	1313	159 156-164	19/1
3.00	26:16	4:06	8:11	154 146-160	1261	159 154-166	10/1
3.50	30:32	4:16	8:33	146 140-156	1247	159 154-164	16/1
4.00	34:35	4:03	8:05	155 145-166	1254	160 144-166	10/1
4.50	38:33	3:58	7:56	157 154-161	1247	160 156-166	7/1
5.00	43:43	5:10 +39	10:19	157 153-162	1620	160 120-170	36/1
5.50	51:28	7:46 +1:21	15:31	154 133-166	2391	154 120-168	70/3
6.00	58:09	6:41 +2:46	13:22	155 123-165	2071	161 120-184	12/16
6.50	1:04:18	6:09 +1:40	12:18	159 148-170	1955	163 120-190	0/100
7.00	1:08:44	4:26	8:51	158 149-163	1399	159 146-166	28/12
7.50	1:13:53	5:09 +58	10:18	159 142-173	1639	162 120-170	19/14
8.00	1:18:17	4:24	8:47	160 155-171	1405	161 156-170	24/1
8.50	1:22:30	4:14	8:27	164 159-168	1387	160 156-166	23/12
9.00	1:26:52	4:22 +52	8:43	159 141-166	1386	162 120-170	0/42
9.50	1:30:38	3:46	7:33	159 150-163	1200	159 154-164	0/36
10.00	1:35:26	4:48 +54	9:36	157 129-164	1506	161 120-170	7/25
10.50	1:39:20	3:54	7:47	154 145-160	1199	159 154-162	0/17
11.00	1:44:02	4:42 +51	9:24	153 134-161	1439	161 120-176	0/8
11.42	1:47:58	3:56 +38	9:23	156 138-165	1464	163 120-174	9/3

Heart

154/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 328m, Range 176m, Flat prediction 1:27:49

Elevation Graph

Biggest Climbs (m)	Min/mi
168 3.0%	9:27
50 3.2%	9:32
17 8.8%	10:56
14 3.9%	10:06
13 7.4%	8:27
See your biggest climbs

Cadence

159 (190 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	160	11.3	1:34:32	9:06
Walk	4.5	129	0.1	5:15	36:56
Still	0.1	-	-	4	-
Pause	7.0	-	-	8:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:37	54.87%	More
800m	3:28	6:58	62.68%	More
1km	4:23	7:03	64.61%	More
Mile	7:13	7:13	66.74%	More
5k	25:49	8:19	63.67%	More
5 miles	43:43	8:45	61.57%	More
10k	1:00:42	9:46	55.51%	More
10 miles	1:34:21	9:26	59.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:17	7:17	66.20
5km	24:14	7:48	67.84
5M	40:09	8:02	67.04
10km	50:33	8:08	66.65
10M	1:23:46	8:23	66.67
Half	1:51:33	8:31	65.84
20M	2:54:46	8:44	66.59
Mara	3:52:45	8:53	66.68

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