Sat 11th Sep 2021 at 8:33am by slowblonde

Run > Long Run

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Time
3:51:47
Miles
20.00
Min/mi
11:35
Pacing
58%
WAVA
46.11
Stride(cm)
77
Cals
1937
Cadence
181
BPM
145
%MHR
80.7
B/mi
1684
Asc(m)
145
Hillscore
5
Surface
Road

Notes & Comments

Miles 3-7 with Tracy

Miles 12-16 with Deirdre

Split Summary
===
1) 1m - 11:17(11:17/m) 142/148bpm [1602b/mi] 98cal
2) 1m - 11:38(11:38/m) 147/157bpm [1710b/mi] 104cal
3) 1m - 11:40(11:40/m) 150/159bpm [1751b/mi] 101cal
4) 1m - 11:39(11:39/m) 149/158bpm [1735b/mi] 98cal
5) 1m - 12:11(12:11/m) 149/160bpm [1816b/mi] 104cal
6) 1m - 11:47(11:47/m) 146/159bpm [1721b/mi] 95cal
7) 1m - 11:55(11:55/m) 147/158bpm [1751b/mi] 96cal
8) 1m - 11:43(11:43/m) 142/152bpm [1664b/mi] 95cal
9) 1m - 11:21(11:21/m) 145/160bpm [1646b/mi] 96cal
10) 1m - 10:48(10:48/m) 137/143bpm [1480b/mi] 92cal
11) 1m - 11:06(11:06/m) 142/150bpm [1577b/mi] 95cal
12) 1m - 11:24(11:24/m) 145/153bpm [1653b/mi] 92cal
13) 1m - 11:15(11:15/m) 144/156bpm [1620b/mi] 91cal
14) 1m - 11:55(11:55/m) 146/155bpm [1739b/mi] 95cal
15) 1m - 11:53(11:53/m) 145/150bpm [1724b/mi] 97cal
16) 1m - 11:48(11:48/m) 145/153bpm [1711b/mi] 96cal
17) 1m - 11:52(11:52/m) 145/154bpm [1720b/mi] 97cal
18) 1m - 11:42(11:42/m) 148/158bpm [1733b/mi] 97cal
19) 1m - 11:31(11:31/m) 151/157bpm [1740b/mi] 98cal
20) 1m - 11:19(11:19/m) 155/159bpm [1753b/mi] 100cal
21) 0m - 1(4:31/m) 159/159bpm [718b/mi]

11:17 11:38 11:40 11:39 12:11 11:47 11:55 11:43 11:21 10:48 11:06 11:24 11:15 11:55 11:53 11:48 11:52 11:42 11:31 11:19 1

Pace

47%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	11:16	11:16	11:16	141 108-147	1589	180 176-184	9/21
2.00	24:13	12:57 +1:18	12:57	147 115-157	1903	181 132-186	22/13
3.00	35:53	11:40	11:40	150 139-157	1751	179 90-186	15/20
4.00	48:41	12:48 +1:09	12:48	149 130-158	1907	184 176-188	14/19
5.00	1:00:52	12:11	12:11	149 131-159	1814	180 130-186	34/10
6.00	1:12:40	11:48	11:48	146 138-158	1723	182 122-186	9/30
7.00	1:24:48	12:08 +14	12:08	147 135-158	1784	181 124-188	19/16
8.00	1:38:25	13:37 +1:54	13:37	142 117-152	1933	181 176-186	22/21
9.00	1:53:03	14:38 +3:17	14:38	144 117-159	2107	182 176-188	24/29
10.00	2:04:43	11:41 +52	11:41	136 111-142	1588	181 132-188	2/49
11.00	2:16:19	11:35 +29	11:35	142 128-150	1646	180 130-190	3/34
12.00	2:29:17	12:58 +1:34	12:58	144 113-153	1868	182 136-186	11/20
13.00	2:43:59	14:42 +3:28	14:42	144 116-156	2117	183 166-192	14/14
14.00	2:56:11	12:12 +18	12:12	145 128-155	1769	178 34-188	19/18
15.00	3:08:04	11:53	11:53	145 127-150	1724	182 128-186	17/18
16.00	3:22:37	14:33 +2:45	14:33	144 116-152	2096	177 124-188	16/15
17.00	3:34:45	12:07 +15	12:07	144 131-154	1745	177 132-186	15/15
18.00	3:47:18	12:33 +51	12:33	147 130-157	1845	179 124-188	14/14
19.00	3:58:49	11:31	11:31	151 142-157	1740	181 128-186	17/18
20.00	4:10:08	11:19	11:19	155 141-159	1753	181 124-186	21/17
20.00	4:10:10	2	8:30	159 159-159	1351	186 186-186	0/0

Heart

145/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 145m, Range 114m, Flat prediction 3:50:26

Elevation Graph

Biggest Climbs (m)	Min/mi
25 2.7%	13:04
18 2.7%	12:23
12 6.2%	12:36
See your biggest climbs

Cadence

181 (192 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.5	182	19.6	3:44:43	12:20
Walk	2.9	127	0.4	7:43	20:54
Still	0.1	-	-	11	-
Pause	6.6	-	-	17:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:23	35.34%	More
800m	5:20	10:44	37.68%	More
1km	6:48	10:56	38.54%	More
Mile	10:54	10:54	40.82%	More
5k	35:46	11:31	43.48%	More
5 miles	59:50	11:58	42.40%	More
10k	1:15:19	12:07	42.17%	More
10 miles	2:03:29	12:21	42.28%	More
Half	2:44:51	12:35	41.60%	More
20 miles	4:10:07	12:30	42.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:59	9:59	44.57
5km	32:48	10:33	47.40
5M	54:04	10:49	46.93
10km	1:07:55	10:56	46.77
10M	1:51:57	11:12	46.64
Half	2:28:38	11:21	45.82
20M	3:51:47	11:35	46.11
Mara	5:07:46	11:45	45.91

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