Wed 30th Dec 2020 at 3:00pm by CStar

Run > Long Run

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Time
29:19
Miles
3.21
Min/mi
9:08
Pacing
91%
WAVA
53.29
Stride(cm)
104
Cals
444
Cadence
170
BPM
161
%MHR
84.6
B/mi
1468
Asc(m)
76
Hillscore
2
Surface
Road

Notes & Comments

Long Run part II

Split Summary
===
1) 1m - 8:43(8:43/m) 157/168bpm 129cal 6.88/7.64mph
2) 1m - 9:32(9:32/m) 159/171bpm 143cal 6.3/6.64mph
3) 1m - 9:17(9:17/m) 167/178bpm 145cal 6.46/7.06mph
4) 0.21m - 1:47(8:33/m) 164/167bpm 27cal 7.02/8.06mph

8:43 9:32 9:17 1:47

Pace

50%

30%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:48	151 143-158	1178	176 170-232	1/2
0.25	2:10	1:11	9:28	163 156-167	1544	170 170-172	4/3
0.38	3:14	1:04	8:34	159 158-160	1361	169 168-170	6/0
0.50	4:20	1:06	8:48	160 158-163	1407	170 168-172	1/3
0.63	5:25	1:05	8:40	159 155-163	1377	170 168-172	2/1
0.75	6:26	1:01	8:07	159 157-162	1291	172 170-176	0/5
0.88	7:32	1:06	8:49	158 156-161	1394	171 170-174	1/2
1.00	8:43	1:11	9:29	146 130-159	1384	170 168-172	4/0
1.13	9:50	1:07	8:54	160 154-169	1425	170 168-172	3/0
1.25	10:58	1:08	9:04	157 156-158	1423	170 168-172	2/0
1.38	12:05	1:07	9:00	154 152-156	1385	171 170-172	2/0
1.50	13:14	1:09	9:10	154 152-155	1410	171 168-172	3/0
1.63	14:31	1:17	10:16	155 151-162	1591	170 168-174	8/0
1.75	15:52	1:22	10:53	158 155-160	1721	165 154-170	2/4
1.88	17:01	1:08	9:06	167 160-171	1519	167 164-170	1/5
2.00	18:15	1:14	9:52	168 164-171	1658	168 166-170	9/2
2.13	19:23	1:09	9:08	172 165-178	1572	167 164-170	1/3
2.25	20:35	1:12	9:35	169 165-172	1619	169 164-170	2/4
2.38	21:50	1:15	9:59	171 167-174	1708	168 166-170	5/1
2.50	22:59	1:09	9:10	170 167-173	1559	169 168-170	2/2
2.63	24:05	1:06	8:48	162 154-170	1426	169 166-170	0/4
2.75	25:13	1:08	9:05	162 160-164	1471	168 166-170	2/3
2.88	26:27	1:14	9:56	165 161-169	1638	168 166-168	7/1
3.00	27:31	1:04	8:32	161 159-164	1375	174 168-176	1/4
3.13	28:36	1:05	8:40	164 162-167	1422	177 166-182	2/2
3.21	29:18	42	8:28	164 162-166	1387	178 176-180	0/7

Heart

161/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 29m, Flat prediction 29:06

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.7%	9:20
See your biggest climbs

Cadence

170 (232 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	170	3.2	29:18	9:08
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	41.36%	More
800m	4:13	8:28	47.59%	More
1km	5:20	8:35	48.93%	More
Mile	8:42	8:42	50.98%	More
5k	28:26	9:09	53.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	55.63
5km	28:16	9:06	53.38
5M	48:05	9:37	51.17
10km	1:01:17	9:52	50.17
10M	1:44:15	10:26	48.79
Half	2:20:56	10:45	47.41
20M	3:46:03	11:18	46.83
Mara	5:05:35	11:40	46.20

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