Sun 13th Sep 2020 at 7:00am by Steve Shaughnessy
Run > Medium Long Run
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Time
1:15:37
-
Miles 9.30
-
Min/mi 8:08
-
Pacing
62%
-
WAVA
68.39
-
Stride(cm)
123
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Cals
1043
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Cadence
161
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BPM
156
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%MHR
91.2
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B/mi 1268
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Asc(m)
243
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Hillscore
21
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Surface
Mixed
Notes & Comments
Split Summary
===
1) 1m - 8:54(8:54/m) 141/154bpm 111cal 6.74/7.62mph
2) 1m - 8:29(8:29/m) 153/158bpm 115cal 7.08/7.74mph
3) 1m - 8:52(8:52/m) 155/169bpm 125cal 6.77/8.79mph
4) 1m - 9:11(9:11/m) 162/170bpm 133cal 6.54/9.91mph
5) 1m - 7:58(7:58/m) 158/165bpm 111cal 7.53/10.33mph
6) 1m - 7:34(7:34/m) 161/175bpm 109cal 7.93/9.62mph
7) 1m - 7:50(7:50/m) 158/168bpm 109cal 7.66/8.87mph
8) 1m - 7:23(7:23/m) 158/184bpm 102cal 8.12/9.35mph
9) 1m - 7:44(7:44/m) 158/175bpm 107cal 7.76/8.7mph
10) 0.23m - 1:43(7:31/m) 156/167bpm 21cal 7.98/9.31mph
===
1) 1m - 8:54(8:54/m) 141/154bpm 111cal 6.74/7.62mph
2) 1m - 8:29(8:29/m) 153/158bpm 115cal 7.08/7.74mph
3) 1m - 8:52(8:52/m) 155/169bpm 125cal 6.77/8.79mph
4) 1m - 9:11(9:11/m) 162/170bpm 133cal 6.54/9.91mph
5) 1m - 7:58(7:58/m) 158/165bpm 111cal 7.53/10.33mph
6) 1m - 7:34(7:34/m) 161/175bpm 109cal 7.93/9.62mph
7) 1m - 7:50(7:50/m) 158/168bpm 109cal 7.66/8.87mph
8) 1m - 7:23(7:23/m) 158/184bpm 102cal 8.12/9.35mph
9) 1m - 7:44(7:44/m) 158/175bpm 107cal 7.76/8.7mph
10) 0.23m - 1:43(7:31/m) 156/167bpm 21cal 7.98/9.31mph
8:54 8:29 8:52 9:11 7:58 7:34 7:50 7:23 7:44 1:43
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:21 | 2:21 | 9:24 | 129 72-146 | 1212 | 154 120-160 | 0/5 |
0.50 | 4:37 | 2:16 | 9:04 | 143 140-148 | 1296 | 156 152-160 | 2/3 |
0.75 | 6:45 | 2:08 | 8:31 | 147 144-151 | 1253 | 158 156-164 | 1/1 |
1.00 | 8:54 | 2:09 | 8:37 | 149 145-154 | 1284 | 160 156-168 | 6/0 |
1.25 | 11:10 | 2:16 | 9:03 | 152 142-156 | 1375 | 160 156-166 | 9/0 |
1.50 | 13:19 | 2:10 | 8:39 | 152 147-158 | 1314 | 159 156-162 | 5/1 |
1.75 | 15:18 | 1:59 | 7:54 | 154 151-157 | 1217 | 159 156-164 | 1/4 |
2.00 | 17:23 | 2:05 | 8:19 | 154 151-158 | 1281 | 158 154-162 | 8/1 |
2.25 | 19:44 | 2:21 +3 | 9:24 | 154 150-158 | 1447 | 159 154-164 | 14/0 |
2.50 | 21:55 | 2:11 | 8:46 | 154 149-160 | 1349 | 160 154-168 | 11/0 |
2.75 | 24:37 | 2:42 +36 | 10:48 | 154 150-160 | 1663 | 160 120-170 | 3/3 |
3.00 | 28:05 | 3:28 +1:01 | 13:52 | 158 152-169 | 2191 | 160 120-178 | 9/0 |
3.25 | 31:14 | 3:09 +44 | 12:35 | 158 153-165 | 1988 | 159 120-166 | 25/0 |
3.50 | 34:14 | 3:00 +44 | 11:59 | 165 162-170 | 1978 | 162 120-174 | 25/0 |
3.75 | 36:52 | 2:38 +24 | 10:34 | 164 155-169 | 1732 | 161 120-168 | 22/0 |
4.00 | 39:37 | 2:45 +39 | 11:01 | 163 155-169 | 1795 | 163 156-174 | 10/11 |
4.25 | 41:31 | 1:54 | 7:34 | 160 157-163 | 1211 | 160 156-166 | 0/11 |
4.50 | 44:09 | 2:38 +45 | 10:32 | 160 154-165 | 1684 | 162 120-176 | 0/31 |
4.75 | 47:20 | 3:12 +52 | 12:47 | 159 140-164 | 2032 | 164 120-172 | 25/1 |
5.00 | 50:00 | 2:39 +48 | 10:38 | 156 132-163 | 1658 | 170 120-178 | 10/16 |
5.25 | 51:58 | 1:58 | 7:51 | 158 146-164 | 1241 | 166 160-174 | 7/1 |
5.50 | 54:08 | 2:10 +23 | 8:40 | 163 160-166 | 1413 | 162 120-172 | 0/26 |
5.75 | 56:39 | 2:31 +42 | 10:05 | 161 135-175 | 1623 | 163 154-172 | 0/12 |
6.00 | 59:13 | 2:35 +34 | 10:18 | 162 159-165 | 1669 | 159 120-168 | 0/12 |
6.25 | 1:01:47 | 2:34 +38 | 10:16 | 159 148-168 | 1632 | 162 120-170 | 0/8 |
6.50 | 1:03:42 | 1:54 | 7:37 | 156 149-162 | 1189 | 163 160-168 | 1/6 |
6.75 | 1:05:33 | 1:51 | 7:25 | 158 154-165 | 1171 | 163 158-170 | 0/22 |
7.00 | 1:07:41 | 2:08 | 8:33 | 159 155-165 | 1358 | 164 160-170 | 10/0 |
7.25 | 1:09:34 | 1:53 | 7:34 | 163 157-168 | 1232 | 162 158-168 | 1/12 |
7.50 | 1:12:15 | 2:41 +49 | 10:42 | 157 138-184 | 1681 | 168 120-182 | 8/9 |
7.75 | 1:14:02 | 1:47 | 7:07 | 160 155-163 | 1139 | 163 158-166 | 0/8 |
8.00 | 1:15:53 | 1:51 | 7:26 | 153 147-157 | 1136 | 163 160-166 | 0/9 |
8.25 | 1:17:47 | 1:54 | 7:34 | 158 154-175 | 1197 | 163 158-168 | 1/2 |
8.50 | 1:19:43 | 1:56 | 7:43 | 158 154-160 | 1219 | 162 158-170 | 4/4 |
8.75 | 1:22:10 | 2:28 +33 | 9:51 | 157 147-163 | 1547 | 163 156-168 | 1/7 |
9.00 | 1:24:10 | 1:59 | 7:57 | 160 158-165 | 1273 | 163 160-166 | 7/1 |
9.23 | 1:27:00 | 2:50 +1:07 | 12:33 | 156 132-167 | 1957 | 163 120-172 | 2/3 |
Heart
156/184max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 243m,
Range 151m, Flat prediction 1:04:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
132 4.5% | 10:43 |
25 6.9% | 10:59 |
20 1.3% | 8:44 |
17 3.0% | 11:01 |
12 2.5% | 7:47 |
See your biggest climbs |
Cadence
161 (182 max)
Stride Length: 123cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 86.9 | 161 | 9.1 | 1:14:16 | 9:14 |
Walk | 2.6 | 120 | 0.1 | 2:30 | 28:43 |
Still | 0.1 | - | - | 3 | - |
Pause | 10.5 | - | - | 10:11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:06 | 7:06 | 67.91 |
5km | 23:37 | 7:36 | 69.61 |
5M | 39:08 | 7:50 | 68.78 |
10km | 49:18 | 7:56 | 68.34 |
10M | 1:21:40 | 8:10 | 68.38 |
Half | 1:48:46 | 8:18 | 67.52 |
20M | 2:50:24 | 8:31 | 68.30 |
Mara | 3:46:57 | 8:40 | 68.38 |
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