Sat 17th Sep 2022 at 11:32am by Steven McC

Run > Tempo

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Time
1:36:11
Miles
12.36
Min/mi
7:47
Pacing
90%
WAVA
56.82
Stride(cm)
116
Cals
1244
Cadence
178
BPM
154
%MHR
90
B/mi
1197
Asc(m)
496
Hillscore
24
Surface
Road

Notes & Comments

2 comments

Split Summary
===
1) 1m - 7:53(7:53/m) 137/150bpm [1080b/mi] 94cal 7.61/8.83mph
2) 1m - 7:49(7:49/m) 142/149bpm [1110b/mi] 96cal 7.68/7.95mph
3) 1m - 8:11(8:11/m) 149/157bpm [1219b/mi] 106cal 7.33/8.62mph
4) 1m - 7:45(7:45/m) 158/176bpm [1224b/mi] 107cal 7.75/8.39mph
5) 1m - 7:49(7:49/m) 160/163bpm [1250b/mi] 108cal 7.68/7.78mph
6) 1m - 7:56(7:56/m) 162/166bpm [1286b/mi] 111cal 7.56/7.97mph
7) 1m - 7:39(7:39/m) 161/167bpm [1230b/mi] 106cal 7.85/8.16mph
8) 1m - 7:51(7:51/m) 158/168bpm [1240b/mi] 105cal 7.64/7.99mph
9) 1m - 7:55(7:55/m) 158/164bpm [1250b/mi] 104cal 7.59/8.58mph
10) 1m - 7:35(7:35/m) 157/160bpm [1190b/mi] 97cal 7.91/8.22mph
11) 1m - 7:42(7:42/m) 156/173bpm [1202b/mi] 93cal 7.78/7.91mph
12) 1m - 7:31(7:31/m) 156/161bpm [1173b/mi] 90cal 7.98/8.22mph
13) 0.36m - 2:36(7:13/m) 152/162bpm [1098b/mi] 27cal 8.31/8.56mph

7:53 7:49 8:11 7:45 7:49 7:56 7:39 7:51 7:55 7:35 7:42 7:31 2:36

	SeanMc excellent , perfect run
	Steven McC Thank you, great set of training

Pace

19%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:52	3:52	7:44	129 91-142	999	176 172-184	16/14
1.00	7:54	4:02	8:03	142 132-149	1143	175 172-178	32/17
1.50	11:49	3:55	7:51	140 131-146	1098	176 170-178	31/33
2.00	15:43	3:54	7:47	143 140-149	1114	176 174-180	23/25
2.50	19:41	3:58	7:56	149 143-156	1181	177 174-180	26/15
3.00	23:54	4:13	8:26	149 132-157	1257	179 176-184	24/51
3.50	27:41	3:48	7:35	156 144-174	1184	177 174-180	27/29
4.00	31:38	3:57	7:54	161 159-170	1272	178 174-180	13/13
4.50	35:34	3:56	7:52	161 159-162	1267	178 176-184	15/13
5.00	39:27	3:53	7:45	160 156-163	1241	178 174-182	12/18
5.50	43:21	3:54	7:48	162 160-166	1263	177 170-182	15/15
6.00	47:23	4:02	8:05	163 160-166	1317	178 176-180	38/29
6.50	51:12	3:49	7:38	160 156-163	1220	179 176-182	29/28
7.00	55:02	3:50	7:40	162 160-167	1241	179 174-182	52/25
7.50	58:55	3:53	7:46	159 156-163	1236	179 172-182	42/57
8.00	1:02:53	3:58	7:55	158 148-168	1252	178 174-182	21/31
8.50	1:06:55	4:03	8:05	160 157-163	1294	177 172-180	42/25
9.00	1:10:47	3:52	7:43	156 150-162	1204	179 174-184	28/44
9.50	1:14:31	3:44	7:27	157 155-160	1171	178 172-180	26/56
10.00	1:18:22	3:52	7:43	157 154-160	1212	179 176-184	38/12
10.50	1:22:16	3:53	7:47	156 151-164	1214	180 176-184	11/37
11.00	1:26:05	3:49	7:38	157 137-173	1199	180 176-184	27/14
11.50	1:29:53	3:48	7:36	157 155-161	1193	180 176-184	25/14
12.00	1:33:36	3:43	7:26	154 145-159	1145	180 176-184	24/27
12.36	1:36:12	2:36	7:14	153 147-162	1107	183 180-188	16/15

Heart

154/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 496m, Range 68m, Flat prediction 1:36:08

Elevation Graph

Biggest Climbs (m)	Min/mi
34 13.9%	7:37
25 10.2%	7:41
23 10.8%	8:01
23 20.7%	8:27
18 7.8%	8:09
18 13.7%	6:53
See your biggest climbs

Cadence

178 (188 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	178	12.4	1:36:02	7:46
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	41.79%	More
800m	3:35	7:12	47.46%	More
1km	4:30	7:15	49.22%	More
Mile	7:24	7:24	51.12%	More
5k	23:32	7:35	54.59%	More
5 miles	38:23	7:41	54.89%	More
10k	47:40	7:40	55.39%	More
10 miles	1:17:36	7:46	56.38%	More

Predictions

Dist	Time	Per Mile
1M	6:42	6:42
5km	22:15	7:10
5M	36:51	7:22
10km	46:24	7:28
10M	1:16:50	7:41
Half	1:42:18	7:49
20M	2:40:12	8:01
Mara	3:33:17	8:08

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