Tue 29th Dec 2020 at 8:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:09:23
Miles
8.29
Min/mi
8:22
Pacing
60%
WAVA
66.64
Stride(cm)
120
Cals
737
Cadence
160
BPM
141
%MHR
82.6
B/mi
1182
Asc(m)
181
Hillscore
15
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:37(9:37/m) 121/130bpm 87cal
2) 1m - 9:07(9:07/m) 132/141bpm 92cal
3) 1m - 9:00(9:00/m) 140/161bpm 97cal
4) 1m - 9:00(9:00/m) 146/161bpm 102cal
5) 1m - 8:13(8:13/m) 149/165bpm 94cal
6) 1m - 7:49(7:49/m) 146/158bpm 82cal
7) 1m - 7:28(7:28/m) 146/156bpm 77cal
8) 1m - 7:46(7:46/m) 153/166bpm 88cal
9) 0.25m - 1:56(7:35/m) 147/155bpm 18cal

9:37 9:07 9:00 9:00 8:13 7:49 7:28 7:46 1:56

Pace

44%

21%

18%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:46	114 98-121	1113	152 150-156	1/5
0.50	4:54	2:27	9:48	119 116-124	1167	154 146-156	2/3
0.75	7:10	2:17	9:07	123 117-129	1121	156 152-162	2/1
1.00	9:37	2:27	9:46	125 121-129	1222	154 148-160	6/0
1.25	12:01	2:24	9:37	129 124-133	1240	158 156-162	9/1
1.50	14:27	2:26	9:44	130 124-138	1265	156 152-160	5/1
1.75	16:35	2:08	8:31	133 127-135	1134	157 156-162	1/4
2.00	18:44	2:09	8:36	136 134-141	1170	157 154-162	9/2
2.25	21:09	2:25	9:39	141 138-147	1362	157 148-164	15/0
2.50	24:12	3:03 +48	12:14	138 128-146	1687	160 150-170	11/0
2.75	27:08	2:56 +49	11:45	132 113-154	1550	159 150-164	2/3
3.00	29:21	2:12	8:49	150 143-161	1323	159 154-162	3/1
3.25	33:05	3:45 +1:08	14:59	142 124-156	2127	157 132-168	17/0
3.50	36:27	3:22 +40	13:29	144 132-153	1941	160 152-170	35/0
3.75	38:58	2:30 +36	10:02	155 140-161	1555	164 162-166	2/4
4.00	41:10	2:13 +28	8:50	144 132-152	1273	166 162-174	0/9
4.25	43:38	2:28	9:52	147 138-159	1451	162 154-172	21/4
4.50	47:03	3:24 +1:13	13:38	148 135-159	2017	164 148-186	14/5
4.75	49:29	2:26 +42	9:44	144 127-155	1400	167 160-182	0/32
5.00	51:47	2:18 +29	9:13	159 148-165	1466	162 158-166	0/15
5.25	55:08	3:21 +1:23	13:23	139 114-154	1860	163 156-170	0/10
5.50	57:10	2:02	8:08	149 140-156	1211	160 158-162	4/2
5.75	59:08	1:59	7:54	150 146-158	1186	160 156-164	1/3
6.00	1:01:37	2:29 +38	9:56	144 134-151	1431	166 160-172	3/6
6.25	1:04:07	2:30 +42	9:59	143 129-148	1428	163 158-170	0/12
6.50	1:06:01	1:54	7:35	145 143-147	1100	159 158-162	0/15
6.75	1:07:54	1:53	7:31	148 144-154	1113	159 158-162	0/10
7.00	1:09:47	1:53	7:33	150 147-156	1133	163 158-168	1/9
7.25	1:11:37	1:51	7:22	163 158-166	1202	161 160-164	1/6
7.50	1:13:30	1:53	7:30	157 155-163	1179	163 160-166	0/5
7.75	1:15:35	2:04	8:18	153 146-162	1269	161 156-166	3/0
8.00	1:18:51	3:16 +1:19	13:05	140 110-160	1832	164 158-174	1/2
8.25	1:21:32	2:41 +46	10:44	146 137-155	1568	165 152-174	5/0
8.25	1:21:34	2	7:33	152 152-152	1148	164 164-164	0/0

Heart

141/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 181m, Range 128m, Flat prediction 59:52

Elevation Graph

Biggest Climbs (m)	Min/mi
59 5.1%	11:07
38 6.1%	10:24
37 3.3%	11:43
20 1.2%	9:32
See your biggest climbs

Cadence

160 (186 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.0	161	7.3	58:18	9:34
Walk	11.9	151	0.9	11:08	11:53
Still	0.5	-	-	27	-
Pause	12.5	-	-	11:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	55.48%	More
800m	3:36	7:14	60.80%	More
1km	4:33	7:20	62.64%	More
Mile	7:25	7:25	65.58%	More
5k	26:36	8:34	62.35%	More
5 miles	48:19	9:40	56.23%	More
10k	1:00:44	9:46	56.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	66.18
5km	24:29	7:53	67.76
5M	40:34	8:07	66.97
10km	51:06	8:13	66.57
10M	1:24:40	8:28	66.61
Half	1:52:45	8:36	65.79
20M	2:56:39	8:50	66.55
Mara	3:55:16	8:59	66.63

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