Mon 4th Jan 2021 at 8:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:19:01
Miles
9.38
Min/mi
8:25
Pacing
40.3%
WAVA
66.71
Stride(cm)
119
Cals
933
Cadence
161
BPM
150
%MHR
88
B/mi
1267
Asc(m)
221
Hillscore
16
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:29(9:29/m) 125/152bpm 92cal
2) 1m - 9:06(9:06/m) 147/160bpm 111cal
3) 1m - 9:52(9:52/m) 150/167bpm 114cal
4) 1m - 8:04(8:04/m) 156/170bpm 101cal
5) 1m - 7:58(7:58/m) 163/176bpm 106cal
6) 1m - 7:54(7:54/m) 153/171bpm 89cal
7) 1m - 7:30(7:30/m) 161/167bpm 99cal
8) 1m - 8:44(8:44/m) 148/174bpm 82cal
9) 1m - 8:30(8:30/m) 164/179bpm 112cal
10) 0.27m - 2:03(7:35/m) 163/168bpm 27cal

9:29 9:06 9:52 8:04 7:58 7:54 7:30 8:44 8:30 2:03

Pace

38%

33%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:51	4:51	9:42	107 58-132	1038	156 150-160	4/4
1.00	9:29	4:38	9:15	140 128-152	1296	158 154-162	4/3
1.50	13:55	4:26 +8	8:52	143 127-160	1269	159 156-164	2/17
2.00	19:14	5:19 +31	10:38	149 136-160	1584	159 146-166	21/11
2.50	25:34	6:20 +37	12:41	143 114-167	1813	158 126-188	17/21
3.00	31:03	5:29 +1:21	10:57	155 121-167	1698	162 156-172	27/21
3.50	36:30	5:27 +1:23	10:55	156 132-167	1702	163 156-176	10/33
4.00	41:45	5:15 +1:14	10:30	157 131-170	1648	162 114-170	2/4
4.50	45:49	4:04	8:07	158 134-172	1283	163 156-168	15/2
5.00	49:43	3:54	7:48	168 160-176	1312	161 156-164	1/15
5.50	54:33	4:51 +48	9:41	154 136-170	1492	161 152-168	11/7
6.00	59:17	4:43 +53	9:26	151 135-163	1425	164 158-172	1/11
6.50	1:03:05	3:49	7:38	161 154-167	1229	163 156-168	5/6
7.00	1:06:47	3:42	7:23	160 154-165	1181	163 156-166	1/8
7.50	1:16:09	9:22 +4:54	18:43	142 93-165	2659	164 150-180	33/25
8.00	1:21:05	4:56 +41	9:52	150 124-174	1480	162 154-172	18/6
8.50	1:26:49	5:45 +1:25	11:29	161 135-171	1849	162 134-168	17/15
9.00	1:31:30	4:41 +31	9:21	166 152-178	1552	162 84-172	23/0
9.27	1:33:54	2:24 +21	8:55	164 158-168	1462	164 150-170	2/5

Heart

150/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 221m, Range 56m, Flat prediction 1:11:57

Elevation Graph

Biggest Climbs (m)	Min/mi
34 4.3%	8:54
31 13.4%	35:50
25 9.1%	9:39
25 2.8%	9:09
17 6.2%	10:51
15 5.2%	11:05
See your biggest climbs

Cadence

161 (188 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.3	161	9.2	1:17:58	10:03
Walk	1.1	137	0.1	1:12	17:01
Still	0.3	-	-	18	-
Pause	13.3	-	-	14:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	50.89%	More
800m	3:40	7:23	59.60%	More
1km	4:37	7:26	61.83%	More
Mile	7:29	7:29	64.94%	More
5k	26:37	8:34	62.33%	More
5 miles	46:54	9:23	57.93%	More
10k	59:13	9:32	57.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	66.18
5km	24:28	7:53	67.80
5M	40:32	8:06	67.03
10km	51:03	8:13	66.63
10M	1:24:34	8:27	66.69
Half	1:52:38	8:36	65.86
20M	2:56:28	8:49	66.61
Mara	3:55:00	8:58	66.70

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