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.
1.30	10:00	10:00	7:40	139 100-152	1066	175 172-180	9/10
2.57	20:00	10:00	7:55	148 143-157	1171	174 172-178	12/10
3.84	30:00	10:00	7:52	151 143-159	1188	173 164-178	19/15
5.09	40:00	10:00	7:59	152 143-159	1213	172 170-178	14/12
6.36	50:00	10:00	7:55	152 144-158	1203	172 162-178	7/14
7.62	1:00:00	10:00	7:55	152 144-158	1204	173 170-180	5/7
8.87	1:10:00	10:00	7:59	153 143-180	1223	172 170-178	12/6
10.15	1:20:00	10:00	7:50	152 147-157	1192	173 170-178	14/14
11.27	1:30:00	10:00	8:53	149 139-156	1325	171 120-178	13/22
12.54	1:40:00	10:00	7:52	154 143-158	1211	174 170-180	9/7
13.79	1:50:00	10:00	8:00	154 148-159	1232	173 164-176	11/11
14.10	1:52:26	2:26	7:56	156 150-171	1239	173 170-176	1/2

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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