Sat 2nd Jan 2021 at 1:00pm by Steven McC

Run > Long Run

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Time
1:52:01
Miles
13.14
Min/mi
8:31
Pacing
96%
WAVA
51.97
Stride(cm)
108
Cals
1837
Cadence
174
BPM
169
%MHR
98.8
B/mi
1441
Asc(m)
136
Hillscore
1
Surface
Road

Notes & Comments

3 comments

Split Summary
===
1) 1m - 8:23(8:23/m) 150/176bpm 120cal 7.16/8.39mph
2) 1m - 8:16(8:16/m) 169/190bpm 135cal 7.25/7.74mph
3) 1m - 8:48(8:48/m) 164/176bpm 139cal 6.81/7.28mph
4) 1m - 8:45(8:45/m) 164/174bpm 138cal 6.86/6.95mph
5) 1m - 8:34(8:34/m) 172/180bpm 144cal 7/7.31mph
6) 1m - 8:32(8:32/m) 173/190bpm 144cal 7.03/7.18mph
7) 1m - 8:25(8:25/m) 173/177bpm 142cal 7.13/7.37mph
8) 1m - 8:31(8:31/m) 172/182bpm 142cal 7.04/7.6mph
9) 1m - 8:42(8:42/m) 169/177bpm 140cal 6.9/7.06mph
10) 1m - 8:45(8:45/m) 167/176bpm 137cal 6.85/7.06mph
11) 1m - 8:27(8:27/m) 174/196bpm 143cal 7.11/7.45mph
12) 1m - 8:17(8:17/m) 177/187bpm 144cal 7.25/7.7mph
13) 1m - 8:25(8:25/m) 179/183bpm 149cal 7.12/7.37mph
14) 0.14m - 1:10(8:15/m) 179/180bpm 20cal 7.27/7.18mph

8:23 8:16 8:48 8:45 8:34 8:32 8:25 8:31 8:42 8:45 8:27 8:17 8:25 1:10

	SeanMc well done,nice start to the year together
	Steven McC Thank you
	Steven McC Thank you Simon, I gave up a little bit towards the end of last year to be fair, going to try to start doing some longs and some thresholds again now

Pace

87%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:03	4:03	8:07	140 98-176	1136	174 170-188	3/4
1.00	8:23	4:19	8:39	162 152-175	1401	173 170-176	4/3
1.50	12:31	4:08	8:17	166 161-173	1375	174 172-180	3/4
2.00	16:39	4:08	8:16	172 164-190	1423	175 172-178	4/3
2.50	21:02	4:23	8:45	165 147-176	1444	173 168-178	15/21
3.00	25:28	4:26	8:51	162 151-167	1435	172 164-176	8/6
3.50	29:49	4:21	8:43	164 158-173	1429	173 170-178	2/4
4.00	34:13	4:24	8:47	164 161-168	1441	173 170-178	1/2
4.50	38:26	4:14	8:27	172 163-180	1454	173 118-180	8/4
5.00	42:47	4:20	8:41	173 168-178	1502	174 168-178	7/2
5.50	47:01	4:14	8:28	172 161-190	1457	174 170-178	4/5
6.00	51:19	4:18	8:37	174 170-182	1499	174 170-176	3/3
6.50	55:29	4:10	8:20	173 166-177	1442	176 170-180	4/3
7.00	59:44	4:14	8:29	172 169-177	1459	175 172-180	4/3
7.50	1:03:56	4:12	8:25	173 165-182	1455	175 170-180	13/23
8.00	1:08:15	4:19	8:38	171 163-177	1477	174 170-176	6/4
8.50	1:12:36	4:21	8:41	169 162-176	1468	174 172-178	3/6
9.00	1:16:57	4:21	8:42	170 167-173	1479	174 172-180	2/2
9.50	1:21:17	4:20	8:40	167 161-176	1446	174 170-184	8/4
10.00	1:25:41	4:25	8:49	166 163-169	1464	174 170-178	7/2
10.50	1:29:55	4:14	8:28	175 164-196	1480	174 172-176	3/4
11.00	1:34:09	4:14	8:28	175 170-181	1481	175 172-180	4/4
11.50	1:38:18	4:09	8:19	176 172-181	1464	177 174-184	3/2
12.00	1:42:26	4:07	8:15	178 172-186	1468	177 174-180	3/5
12.50	1:46:37	4:12	8:23	179 174-183	1502	175 172-180	4/4
13.00	1:50:51	4:14	8:27	179 177-181	1513	174 170-180	4/3
13.14	1:52:01	1:10	8:16	179 177-180	1481	177 176-180	1/0

Heart

169/196max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 136m, Range 24m, Flat prediction 1:52:02

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.6%	8:30
See your biggest climbs

Cadence

174 (188 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	174	13.1	1:51:54	8:31
Walk	0.1	118	0	7	8:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:47	38.03%	More
800m	4:01	8:04	43.17%	More
1km	5:02	8:06	44.72%	More
Mile	8:13	8:13	46.03%	More
5k	26:02	8:23	49.38%	More
5 miles	42:32	8:30	49.57%	More
10k	52:52	8:30	50.04%	More
10 miles	1:25:20	8:32	51.31%	More
Half	1:51:41	8:31	51.95%	More

Predictions

Dist	Time	Per Mile
1M	7:18	7:18
5km	24:17	7:49
5M	40:13	8:03
10km	50:39	8:09
10M	1:23:52	8:23
Half	1:51:39	8:31
20M	2:54:51	8:45
Mara	3:52:48	8:53

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