Fri 24th Dec 2021 at 9:20am by Lesley C

Run > Long Run

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Time
1:56:01
Miles
12.01
Min/mi
9:40
Pacing
61%
WAVA
52.08
Stride(cm)
92
Cals
1029
Cadence
181
BPM
157
%MHR
91.6
B/mi
1513
Asc(m)
527
Hillscore
24
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:22(9:22/m) 154/162bpm [1443b/mi] 86cal
2) 1m - 8:56(8:56/m) 161/170bpm [1438b/mi] 86cal
3) 1m - 8:59(8:59/m) 168/171bpm [1511b/mi] 88cal
4) 1m - 9:07(9:07/m) 164/175bpm [1496b/mi] 88cal
5) 1m - 9:01(9:01/m) 162/169bpm [1461b/mi] 86cal
6) 1m - 9:12(9:12/m) 160/166bpm [1472b/mi] 88cal
7) 1m - 9:59(9:59/m) 163/173bpm [1626b/mi] 93cal
8) 1m - 10:01(10:01/m) 162/172bpm [1622b/mi] 92cal
9) 1m - 9:09(9:09/m) 155/162bpm [1419b/mi] 78cal
10) 1m - 13:00(13:00/m) 138/163bpm [1795b/mi] 70cal
11) 1m - 9:45(9:45/m) 161/170bpm [1571b/mi] 89cal
12) 1m - 9:26(9:26/m) 160/166bpm [1508b/mi] 85cal
13) 0.01m - 3(8:15/m) 158/158bpm [1303b/mi]

9:22 8:56 8:59 9:07 9:01 9:12 9:59 10:01 9:09 13:00 9:45 9:26 3

Pace

10%

36%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:44	4:44	9:27	148 118-162	1400	180 116-186	16/17
1.00	9:22	4:38	9:16	157 152-161	1454	184 176-188	25/25
1.50	14:03	4:41 +13	9:23	158 151-164	1482	186 180-188	26/26
2.00	18:29	4:26	8:53	164 161-170	1456	186 184-188	32/35
2.50	22:54	4:25	8:49	169 167-171	1491	186 184-190	27/33
3.00	27:29	4:35	9:10	167 165-169	1530	185 178-188	24/20
3.50	32:48	5:19 +40	10:38	164 147-175	1744	184 178-188	31/29
4.00	37:17	4:29	8:57	165 154-169	1478	187 184-190	23/27
4.50	41:45	4:29	8:58	164 160-169	1469	186 176-190	55/36
5.00	46:58	5:12 +41	10:25	160 146-167	1665	186 180-188	16/30
5.50	51:24	4:27	8:53	158 154-163	1404	186 176-188	27/15
6.00	56:10	4:46	9:32	163 161-166	1553	184 178-188	31/13
6.50	1:01:06	4:56 +11	9:52	163 156-170	1609	185 178-188	25/22
7.00	1:06:23	5:17 +4	10:33	163 152-172	1721	177 122-188	40/6
7.50	1:11:53	5:31 +11	11:01	164 153-172	1807	179 120-188	27/44
8.00	1:16:35	4:42	9:24	159 151-167	1494	185 176-188	15/34
8.50	1:21:19	4:44 +16	9:28	156 149-161	1477	187 180-192	28/31
9.00	1:27:07	5:47 +1:06	11:35	152 124-162	1760	182 172-188	17/36
9.50	1:37:24	10:17 +2:58	20:35	129 105-160	2655	163 84-238	14/17
10.00	1:44:44	7:20 +1:42	14:39	145 126-162	2125	171 96-188	42/19
10.50	1:49:33	4:49	9:38	160 155-167	1541	180 114-188	27/27
11.00	1:54:30	4:57	9:54	161 153-170	1593	181 118-188	19/26
11.50	1:59:05	4:35	9:10	159 152-164	1457	182 178-188	14/38
12.00	2:03:55	4:51	9:41	160 155-165	1550	181 166-188	14/29
12.01	2:03:59	4	11:13	158 158-158	1771	180 180-180	0/0

Heart

157/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 527m, Range 88m, Flat prediction 1:52:21

Elevation Graph

Biggest Climbs (m)	Min/mi
37 24.5%	22:51
28 11.3%	14:01
22 9.1%	9:29
21 12.0%	9:53
21 6.2%	11:24
21 4.9%	10:52
See your biggest climbs

Cadence

181 (238 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.0	183	11.8	1:52:16	10:03
Walk	3.9	125	0.2	5:03	28:42
Still	0.1	-	-	5	-
Pause	5.0	-	-	6:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	40.89%	More
800m	4:18	8:40	43.84%	More
1km	5:27	8:46	45.39%	More
Mile	8:49	8:49	48.47%	More
5k	28:22	9:08	52.61%	More
5 miles	46:35	9:19	52.17%	More
10k	58:07	9:21	52.30%	More
10 miles	1:44:43	10:28	47.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	51.36
5km	27:40	8:54	53.95
5M	45:50	9:10	53.02
10km	57:42	9:17	52.68
10M	1:35:33	9:33	52.27
Half	2:07:12	9:43	51.21
20M	3:19:12	9:58	51.34
Mara	4:25:13	10:07	51.01

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