Wed 25th Jan 2023 at 4:15pm by K5 Gus

Run > Medium Long Run

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Time
1:32:51
Miles
11.50
Min/mi
8:04
Pacing
80%
WAVA
65.80
Stride(cm)
112
Cals
1190
Cadence
178
BPM
146
%MHR
77.8
B/mi
1181
Asc(m)
193
Hillscore
13
Surface
Road

Notes & Comments

Auchlyne, Ledcharrie, KJ, Acharn

Split Summary
===
1) 1m - 8:15(8:15/m) 138/148bpm [1138b/mi] 90cal
2) 1m - 8:17(8:17/m) 142/148bpm [1177b/mi] 104cal
3) 1m - 7:52(7:52/m) 140/149bpm [1102b/mi] 103cal
4) 1m - 7:55(7:55/m) 145/158bpm [1148b/mi] 105cal
5) 1m - 7:41(7:41/m) 151/160bpm [1159b/mi] 104cal
6) 1m - 9:13(9:13/m) 153/163bpm [1410b/mi] 123cal
7) 1m - 8:30(8:30/m) 151/156bpm [1283b/mi] 113cal
8) 1m - 8:13(8:13/m) 150/157bpm [1233b/mi] 108cal
9) 1m - 7:26(7:26/m) 146/152bpm [1086b/mi] 94cal
10) 1m - 7:56(7:56/m) 144/151bpm [1142b/mi] 96cal
11) 1m - 7:22(7:22/m) 145/151bpm [1068b/mi] 93cal
12) 0.5m - 4:11(8:24/m) 148/158bpm [1242b/mi] 57cal

8:15 8:17 7:52 7:55 7:41 9:13 8:30 8:13 7:26 7:56 7:22 4:11

Pin Map

0mi in 0

Pace

40%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:13	4:13	8:26	133 76-147	1121	177 106-184	15/19
1.00	8:16	4:03	8:06	144 140-148	1166	177 148-186	8/5
1.50	12:20	4:04	8:08	142 138-146	1155	178 174-186	11/7
2.00	16:33	4:13	8:27	142 137-148	1199	177 172-180	18/3
2.50	20:32	3:59	7:58	141 125-149	1123	179 176-184	11/12
3.00	24:26	3:54	7:47	140 129-149	1090	179 176-190	11/19
3.50	28:32	4:06	8:13	142 137-152	1166	178 174-182	11/11
4.00	32:21	3:49	7:38	149 137-158	1137	179 176-188	16/21
4.50	36:14	3:53	7:46	153 145-160	1189	180 176-188	15/10
5.00	40:02	3:48	7:35	148 136-157	1123	179 176-184	7/14
5.50	44:03	4:02	8:03	152 147-159	1224	179 170-192	16/6
6.00	50:20	6:16 +1:04	12:33	154 133-163	1932	175 108-184	37/1
6.50	54:26	4:06	8:12	150 141-155	1231	177 174-182	19/2
7.00	58:57	4:31 +7	9:02	152 150-156	1373	178 118-214	13/2
7.50	1:03:21	4:24 +9	8:48	150 146-153	1319	178 136-190	14/3
8.00	1:07:19	3:58	7:57	149 130-157	1184	179 176-186	10/3
8.50	1:11:12	3:53 +11	7:45	145 140-152	1124	180 142-184	3/18
9.00	1:14:56	3:45	7:29	147 143-150	1100	181 178-184	0/17
9.50	1:19:04	4:07	8:15	147 144-151	1213	179 150-188	4/20
10.00	1:23:02	3:58 +10	7:56	141 126-147	1118	178 166-182	1/17
10.50	1:26:45	3:44	7:27	144 142-147	1074	179 178-182	1/17
11.00	1:30:23	3:38	7:16	146 141-151	1060	180 178-192	1/20
11.50	1:34:34	4:11	8:26	148 141-158	1247	177 164-184	19/9

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 193m, Range 109m, Flat prediction 1:27:24

Elevation Graph

Biggest Climbs (m)	Min/mi
92 2.2%	9:19
17 7.0%	10:47
14 2.3%	8:28
11 4.5%	9:15
See your biggest climbs

Cadence

178 (214 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	178	11.5	1:32:45	8:07
Walk	1.4	127	0	1:22	1:48:27
Still	0.0	-	-	2	-
Pause	0.4	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	48.97%	More
800m	3:35	7:12	57.91%	More
1km	4:30	7:14	60.00%	More
Mile	7:18	7:18	62.72%	More
5k	23:39	7:37	65.98%	More
5 miles	39:45	7:57	64.11%	More
10k	51:47	8:20	61.53%	More
10 miles	1:21:51	8:11	64.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	75.49
5km	21:30	6:55	72.57
5M	36:36	7:19	69.62
10km	46:40	7:31	68.27
10M	1:19:25	7:57	66.42
Half	1:47:24	8:12	64.54
20M	2:52:20	8:37	63.73
Mara	3:53:03	8:54	62.84

Fetch Miles

7:09	Acharn forest

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