Sun 9th Mar 2014 at 10:00am by Stephen McC

Run > Race

Not good
warm

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Time
2:44:20
Miles
20.02
Min/mi
8:13
Pacing
94%
WAVA
59.64
Cals
2036
BPM
166
%MHR
91.6
B/mi
1361
Asc(m)
42
Hillscore
15
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:29(8:29/m) 184/204bpm 16cal 3.16/3.72/hr
2) 1m - 8:19(8:19/m) 179/196bpm 14cal 3.23/3.71/hr
3) 1m - 8:36(8:36/m) 160/175bpm 92cal 3.12/3.74/hr
4) 1m - 8:16(8:16/m) 157/172bpm 116cal 3.25/3.84/hr
5) 1m - 8:37(8:37/m) 155/167bpm 109cal 3.11/3.85/hr
6) 1m - 8:51(8:51/m) 154/164bpm 114cal 3.03/3.49/hr
7) 1m - 8:30(8:30/m) 151/162bpm 102cal 3.15/3.63/hr
8) 1m - 8:28(8:28/m) 151/158bpm 102cal 3.17/3.71/hr
9) 1m - 8:01(8:01/m) 152/157bpm 98cal 3.34/4.07/hr
10) 1m - 8:13(8:13/m) 157/163bpm 106cal 3.26/3.61/hr
11) 1m - 8:21(8:21/m) 162/172bpm 112cal 3.21/3.89/hr
12) 1m - 7:45(7:45/m) 163/172bpm 104cal 3.46/3.98/hr
13) 1m - 7:50(7:50/m) 165/172bpm 108cal 3.42/4.55/hr
14) 1m - 8:05(8:05/m) 172/179bpm 120cal 3.32/4.06/hr
15) 1m - 7:43(7:43/m) 174/181bpm 117cal 3.47/4.36/hr
16) 1m - 7:50(7:50/m) 174/180bpm 117cal 3.42/4.08/hr
17) 1m - 7:39(7:39/m) 174/184bpm 115cal 3.5/3.93/hr
18) 1m - 7:54(7:54/m) 175/180bpm 121cal 3.4/3.95/hr
19) 1m - 8:19(8:19/m) 175/179bpm 126cal 3.22/3.79/hr
20) 1m - 8:21(8:21/m) 173/178bpm 124cal 3.21/3.9/hr
21) 0.02m - 11(8:34/m) 177/177bpm 3cal 3.13/3.06/hr

8:29 8:19 8:36 8:16 8:37 8:51 8:30 8:28 8:01 8:13 8:21 7:45 7:50 8:05 7:43 7:50 7:39 7:54 8:19 8:21 11

Pin Map

0mi in 0

Pace

88%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
1.00	8:26	8:26	8:26	185 160-204	1559	3/18
2.00	16:48	8:22	8:22	179 160-196	1497	7/16
3.00	25:23	8:36	8:36	161 148-175	1384	22/8
4.00	33:39	8:16	8:16	158 142-172	1306	0/25
5.00	42:16	8:37	8:37	155 145-165	1336	17/3
6.00	51:07	8:50	8:50	154 147-164	1360	22/0
7.00	59:37	8:30	8:30	151 145-162	1285	10/7
8.00	1:08:05	8:28	8:28	151 144-158	1278	8/9
9.00	1:16:06	8:01	8:01	152 146-157	1219	1/29
10.00	1:24:20	8:14	8:14	156 150-163	1284	8/8
11.00	1:32:41	8:21	8:21	162 154-172	1352	27/7
12.00	1:40:25	7:44	7:44	163 154-172	1261	5/27
13.00	1:48:16	7:51	7:51	164 156-172	1288	6/13
14.00	1:56:21	8:05	8:05	172 169-179	1389	29/2
15.00	2:04:04	7:43	7:43	174 168-181	1344	10/3
16.00	2:11:54	7:50	7:50	173 168-180	1355	8/6
17.00	2:19:33	7:39	7:39	174 169-184	1332	8/18
18.00	2:27:27	7:54	7:54	175 169-180	1382	8/8
19.00	2:35:47	8:20	8:20	175 166-179	1457	12/4
20.00	2:44:08	8:21	8:21	173 164-177	1446	16/15
20.02	2:44:19	11	8:27	176 176-177	1487	0/0

Heart

166/204max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 48m, Flat prediction 2:43:39

Elevation Graph

Biggest Climbs (m)	Min/mi
32 1.6%	8:03
32 1.5%	8:39
24 4.3%	8:16
24 2.4%	8:13
16 2.7%	8:29
12 1.6%	8:26
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:08	44.99%	More
800m	3:35	7:13	51.71%	More
1km	4:30	7:14	53.83%	More
Mile	7:24	7:24	55.87%	More
5k	23:53	7:41	58.82%	More
5 miles	39:00	7:48	58.56%	More
10k	48:21	7:47	58.97%	More
10 miles	1:19:14	7:55	59.41%	More
Half	1:45:22	8:03	59.09%	More
20 miles	2:44:08	8:12	59.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:51	5:51	70.62
5km	20:40	6:39	67.98
5M	35:06	7:01	65.08
10km	44:42	7:12	63.77
10M	1:15:54	7:35	62.03
Half	1:42:31	7:50	60.27
20M	2:44:09	8:12	59.65
Mara	3:41:41	8:28	58.89

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