Wed 31st Jan 2018 at 11:00am by FergusG

Run > Medium Long Run

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Time
1:52:27
Miles
14.10
Min/mi
7:59
Pacing
82.7%
WAVA
60.39
Stride(cm)
117
Cals
1169
Cadence
173
BPM
151
%MHR
75.3
B/mi
1202
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

PD55-70/18: W07D3 Medium-Long Run

Split Summary
===
1) 0.03km - 12(6:01/km) 103/109bpm 9.98/13.13kmph
2) 22.53km - 1:51:37(4:57/km) 151/180bpm 1162cal 12.11/13.71kmph
3) 0.13km - 38(5:01/km) 160/161bpm 7cal 11.97/12.53kmph

12 1:51:37 38

Pace

65%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:51	3:51	7:42	131 100-140	1008	175 172-180	2/3
1.00	7:41	3:51	7:41	143 134-151	1099	175 174-178	2/6
1.50	11:36	3:54	7:48	147 143-157	1148	175 172-180	4/3
2.00	15:34	3:59	7:57	147 143-153	1169	174 172-178	3/5
2.50	19:27	3:52	7:45	148 144-154	1147	173 172-178	4/3
3.00	23:23	3:57	7:53	148 143-154	1167	173 172-176	2/4
3.50	27:17	3:54	7:48	153 148-159	1194	173 170-176	10/3
4.00	31:21	4:03	8:07	154 147-159	1250	172 164-178	6/9
4.50	35:20	3:59	7:58	151 147-157	1203	172 170-174	5/1
5.00	39:16	3:56	7:52	151 147-156	1188	173 170-176	6/9
5.50	43:18	4:02	8:04	152 143-158	1226	172 162-178	4/5
6.00	47:13	3:55	7:50	150 147-158	1174	172 170-176	0/7
6.50	51:09	3:56	7:52	152 145-157	1196	172 170-176	4/3
7.00	55:07	3:58	7:57	149 144-155	1183	172 170-176	2/2
7.50	59:03	3:56	7:53	154 148-158	1213	173 170-180	3/2
8.00	1:03:02	3:59	7:58	152 143-158	1211	172 170-176	2/3
8.50	1:07:02	4:00	7:59	154 150-157	1230	172 170-176	4/1
9.00	1:10:58	3:56	7:53	155 147-180	1222	173 170-178	8/2
9.50	1:14:57	3:59	7:57	153 148-157	1217	173 170-178	7/6
10.00	1:18:52	3:55	7:50	152 147-157	1190	173 170-178	3/7
10.50	1:22:56	4:04	8:08	150 144-154	1220	172 120-178	2/7
11.00	1:27:57	5:01	10:03	148 139-152	1487	169 120-178	6/15
11.50	1:31:47	3:49	7:39	151 143-156	1155	176 174-178	5/1
12.00	1:35:41	3:55	7:49	153 151-157	1197	174 172-176	4/5
12.50	1:39:38	3:57	7:54	156 153-158	1232	174 172-180	5/1
13.00	1:43:44	4:05	8:10	154 148-158	1258	173 164-176	4/7
13.50	1:47:41	3:58	7:55	154 150-159	1220	173 170-176	4/3
14.00	1:51:39	3:58	7:57	155 150-171	1231	173 170-176	3/2
14.10	1:52:26	47	7:52	160 158-162	1260	173 170-176	0/1

Heart

151/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 19m, Flat prediction 1:52:29

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.4%	7:53
See your biggest climbs

Cadence

173 (180 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	173	14.1	1:50:56	7:53
Walk	0.5	121	0	32	43:18
Still	0.9	-	-	58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	43.49%	More
800m	3:43	7:29	50.34%	More
1km	4:40	7:31	52.25%	More
Mile	7:38	7:38	54.57%	More
5k	24:09	7:46	58.61%	More
5 miles	39:13	7:51	58.70%	More
10k	48:51	7:52	58.84%	More
10 miles	1:18:49	7:53	60.23%	More
Half	1:44:27	7:58	60.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	61.21
5km	22:38	7:17	62.55
5M	37:28	7:30	61.46
10km	47:11	7:36	60.91
10M	1:18:07	7:49	60.77
Half	1:44:01	7:56	59.90
20M	2:42:53	8:09	60.61
Mara	3:36:52	8:17	60.70

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