Sat 22nd Jan 2022 at 8:13am by Cheeky Chappy

Run > Long Run

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Time
3:11:42
Miles
20.01
Min/mi
9:35
Pacing
35%
WAVA
55.25
Stride(cm)
105
Cals
2190
Cadence
160
BPM
135
%MHR
82.6
B/mi
1298
Asc(m)
648
Hillscore
56
Surface
Trail

Notes & Comments

Surrey Hills 20 - Box Hill and back with Pete and Rich

Split Summary
===
1) 1m - 9:07(9:07/m) 132/142bpm [1204b/mi] 117cal 6.58/8.45mph
2) 1m - 8:22(8:22/m) 134/147bpm [1122b/mi] 108cal 7.17/8.85mph
3) 1m - 9:51(9:51/m) 133/153bpm [1310b/mi] 120cal 6.09/7.7mph
4) 1m - 9:53(9:53/m) 132/150bpm [1305b/mi] 113cal 6.07/7.43mph
5) 1m - 9:30(9:30/m) 134/152bpm [1272b/mi] 107cal 6.32/8.22mph
6) 1m - 8:48(8:48/m) 136/147bpm [1197b/mi] 101cal 6.82/8.68mph
7) 1m - 8:09(8:09/m) 129/139bpm [1052b/mi] 79cal 7.36/8.56mph
8) 1m - 7:48(7:48/m) 127/141bpm [991b/mi] 77cal 7.69/7.78mph
9) 1m - 12:03(12:03/m) 139/154bpm [1675b/mi] 145cal 4.98/7.72mph
10) 1m - 9:46(9:46/m) 133/154bpm [1300b/mi] 103cal 6.14/9.39mph
11) 1m - 8:53(8:53/m) 134/147bpm [1191b/mi] 99cal 6.75/7.89mph
12) 1m - 9:32(9:32/m) 142/155bpm [1353b/mi] 121cal 6.3/7.45mph
13) 1m - 12:09(12:09/m) 133/152bpm [1615b/mi] 121cal 4.94/8.35mph
14) 1m - 8:28(8:28/m) 133/144bpm [1127b/mi] 75cal 7.08/8.95mph
15) 1m - 12:56(12:56/m) 141/155bpm [1823b/mi] 151cal 4.64/8.1mph
16) 1m - 11:14(11:14/m) 142/155bpm [1595b/mi] 132cal 5.34/8.01mph
17) 1m - 8:40(8:40/m) 141/152bpm [1223b/mi] 98cal 6.92/7.87mph
18) 1m - 8:36(8:36/m) 144/151bpm [1239b/mi] 108cal 6.97/7.91mph
19) 1m - 8:39(8:39/m) 144/151bpm [1247b/mi] 98cal 6.93/8.75mph
20) 1m - 9:05(9:05/m) 147/153bpm [1335b/mi] 115cal 6.61/8.47mph
21) 0.01m - 12(24:08/m) 150/151bpm [3620b/mi] 2cal 2.49/5.43mph

9:07 8:22 9:51 9:53 9:30 8:48 8:09 7:48 12:03 9:46 8:53 9:32 12:09 8:28 12:56 11:14 8:40 8:36 8:39 9:05 12

Pace

62%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:07	9:07	9:07	131 78-141	1193	175 94-182	22/22
2.00	17:28	8:22	8:22	135 123-147	1129	175 160-180	43/26
3.00	27:19	9:51	9:51	132 116-153	1299	169 108-186	33/59
4.00	37:13	9:53	9:53	130 69-150	1286	162 94-184	50/33
5.00	48:15	11:03 +1:33	11:03	133 104-152	1469	169 114-180	21/38
6.00	57:43	9:28 +40	9:28	135 67-146	1278	170 102-180	11/37
7.00	1:05:50	8:07	8:07	128 113-139	1039	172 118-180	0/110
8.00	1:13:41	7:51	7:51	125 110-141	980	171 100-180	28/31
9.00	1:27:25	13:44 +1:40	13:44	139 105-154	1908	134 66-182	106/0
10.00	1:43:01	15:36 +5:51	15:36	132 90-154	2060	156 72-226	24/99
11.00	1:51:55	8:54	8:54	131 106-146	1165	170 108-182	23/52
12.00	2:01:26	9:32	9:32	140 124-155	1334	160 100-196	62/12
13.00	2:14:32	13:06 +57	13:06	132 101-151	1729	139 80-188	81/16
14.00	2:25:37	11:05 +2:37	11:05	132 103-143	1463	168 100-180	11/75
15.00	2:39:04	13:27 +34	13:27	141 111-155	1895	140 82-178	71/14
16.00	2:50:21	11:17	11:17	140 117-154	1580	148 90-182	49/27
17.00	2:59:02	8:41	8:41	140 129-152	1215	170 114-176	60/22
18.00	3:08:39	9:38 +1:02	9:38	143 110-151	1377	172 106-180	15/45
19.00	3:17:18	8:39	8:39	144 134-150	1246	174 164-178	25/23
20.00	3:26:31	9:13 +7	9:13	147 135-152	1355	173 128-182	24/21
20.01	3:26:42	11	23:25	150 149-150	3513	165 160-174	0/0

Heart

135/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 648m, Range 194m, Flat prediction 2:40:31

Elevation Graph

Biggest Climbs (m)	Min/mi
146 15.3%	29:14
87 16.9%	21:16
69 8.9%	16:09
42 13.6%	16:48
39 6.2%	12:29
35 3.5%	8:48
See your biggest climbs

Cadence

160 (226 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.1	171	18.8	2:46:23	9:10
Walk	16.1	110	1.2	34:13	28:53
Still	0.0	-	-	2	-
Pause	2.9	-	-	6:04	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:08	47.76%	More
800m	3:39	7:21	54.81%	More
1km	4:34	7:20	57.27%	More
Mile	7:32	7:32	58.77%	More
5k	25:38	8:15	58.85%	More
5 miles	45:29	9:06	54.09%	More
10k	57:47	9:18	53.21%	More
10 miles	1:42:25	10:14	49.66%	More
Half	2:14:04	10:14	50.22%	More
20 miles	3:26:30	10:19	51.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	57.06
5km	26:08	8:25	57.74
5M	43:28	8:42	56.61
10km	54:51	8:50	56.06
10M	1:31:16	9:08	55.73
Half	2:01:50	9:18	54.84
20M	3:11:36	9:35	55.25
Mara	4:15:47	9:46	55.19

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