Sun 25th Apr 2021 at 9:00am by Oranj

Run > Medium Long Run

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Time
1:48:23
Miles
13.48
Min/mi
8:02
Pacing
91%
WAVA
65.24
Stride(cm)
119
Cals
1409
Cadence
168
BPM
143
%MHR
84.8
B/mi
1146
Asc(m)
116
Hillscore
7
Surface
Road

calf

Notes & Comments

L calf a bit tight.

===
1) 2km - 10:22(5:11/km) 139/148bpm [720b/km] 137cal 11.58/12.09kmph
2) 2km - 9:51(4:56/km) 142/148bpm [700b/km] 133cal 12.17/13.1kmph
3) 2km - 9:32(4:46/km) 137/143bpm [653b/km] 121cal 12.59/13.23kmph
4) 2km - 9:44(4:52/km) 143/146bpm [696b/km] 131cal 12.33/12.5kmph
5) 2km - 9:52(4:56/km) 144/151bpm [711b/km] 134cal 12.15/12.56kmph
6) 2km - 9:55(4:57/km) 144/148bpm [713b/km] 132cal 12.11/12.8kmph
7) 2km - 9:53(4:57/km) 145/147bpm [717b/km] 134cal 12.14/13.23kmph
8) 2km - 9:56(4:58/km) 142/146bpm [706b/km] 120cal 12.07/13.57kmph
9) 2km - 10:02(5:01/km) 142/146bpm [713b/km] 119cal 11.95/13.44kmph
10) 2km - 10:15(5:08/km) 145/148bpm [743b/km] 131cal 11.7/13.3kmph
11) 1.7km - 8:59(5:17/km) 145/150bpm [766b/km] 117cal 11.36/12.19kmph

10:22 9:51 9:32 9:44 9:52 9:55 9:53 9:56 10:02 10:15 8:59

Pace

12%

22%

48%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:12	4:12	8:23	132 83-142	1107	167 164-182	22/7
1.00	8:19	4:08	8:16	143 139-146	1182	167 166-178	18/6
1.50	12:24	4:04	8:08	146 144-148	1188	167 166-170	19/14
2.00	16:23	3:59	7:58	143 138-148	1139	167 166-170	14/10
2.50	20:39	4:17 +21	8:33	139 128-145	1189	169 166-186	7/15
3.00	24:28	3:49	7:37	135 130-142	1029	167 164-174	3/30
3.50	28:18	3:50	7:39	136 129-140	1040	167 164-170	3/16
4.00	32:11	3:53	7:47	142 139-144	1105	168 166-176	8/10
4.50	36:08	3:57	7:54	144 142-146	1139	168 166-168	10/8
5.00	40:02	3:54	7:48	142 136-145	1109	167 166-170	8/12
5.50	43:59	3:56	7:53	143 138-147	1127	168 166-176	13/8
6.00	48:01	4:02	8:05	145 143-151	1171	168 166-174	8/10
6.50	51:58	3:57	7:54	144 142-146	1138	168 166-180	11/9
7.00	55:57	3:59	7:58	143 133-148	1139	168 166-172	10/11
7.50	59:56	3:59	7:57	144 140-146	1146	169 164-178	8/7
8.00	1:04:00	4:04	8:08	145 142-147	1181	169 166-184	8/8
8.50	1:07:50	3:50	7:41	145 143-147	1114	169 166-178	12/9
9.00	1:12:00	4:10	8:20	143 135-147	1191	168 166-176	10/12
9.50	1:15:51	3:51	7:42	141 136-146	1086	167 164-176	8/17
10.00	1:19:52	4:00	8:01	143 140-145	1145	168 164-176	8/10
10.50	1:24:19	4:27 +26	8:54	141 124-145	1256	169 166-192	11/11
11.00	1:28:20	4:01	8:01	143 141-146	1148	167 166-170	15/7
11.50	1:32:35	4:15	8:30	145 142-147	1233	167 166-170	15/5
12.00	1:36:54	4:19 +7	8:39	146 136-148	1262	168 114-178	16/10
12.50	1:40:50	3:55	7:51	144 140-147	1130	169 166-172	11/18
13.00	1:44:58	4:08	8:16	144 141-148	1190	168 166-174	15/12
13.48	1:49:15	4:17	8:51	146 143-150	1293	168 166-172	18/7

Heart

143/151max

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BPM
WHR
MHR
Bands
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Elevation

Asc 116m, Range 58m, Flat prediction 1:47:18

Elevation Graph

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Biggest Climbs (m)	Min/mi
35 1.7%	8:18
22 1.4%	8:22
10 2.5%	8:58
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Cadence

168 (192 max) Stride Length: 119cm Run: 100% Walk: 0%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:12	48.04%	More
800m	3:45	7:33	54.31%	More
1km	4:42	7:34	56.40%	More
Mile	7:36	7:36	59.32%	More
5k	24:02	7:44	63.81%	More
5 miles	39:10	7:50	63.93%	More
10k	48:47	7:51	64.16%	More
10 miles	1:19:40	7:58	65.01%	More
Half	1:45:50	8:05	64.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	62.13
5km	23:33	7:35	65.14
5M	38:38	7:44	64.80
10km	48:26	7:48	64.61
10M	1:19:27	7:57	65.18
Half	1:45:12	8:02	64.67
20M	2:43:22	8:10	65.99
Mara	3:36:20	8:15	66.45

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