Sun 13th Jan 2019 at 10:00am by K5 Gus

Run > Medium Long Run

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Time
1:53:40
Miles
14.11
Min/mi
8:03
Pacing
89.5%
WAVA
64.12
Stride(cm)
109
Cals
1240
Cadence
183
BPM
142
%MHR
75.7
B/mi
1146
Asc(m)
304
Hillscore
13
Surface
Road

Notes & Comments

MLR, day 2 of first weekend of back-to-back in this campaign.

Put some faster paced miles in on way back. Legs felt ok after big week and 18 miler yesterday.

Split Summary
===
1) 1m - 8:31(8:31/m) 124/134bpm 83cal 7.04/8.06mph
2) 1m - 8:48(8:48/m) 136/145bpm 98cal 6.82/8.2mph
3) 1m - 8:27(8:27/m) 137/149bpm 94cal 7.1/7.89mph
4) 1m - 8:43(8:43/m) 141/155bpm 100cal 6.89/8.18mph
5) 1m - 8:22(8:22/m) 142/151bpm 96cal 7.17/7.81mph
6) 1m - 8:53(8:53/m) 144/152bpm 102cal 6.76/7.51mph
7) 1m - 8:21(8:21/m) 143/153bpm 86cal 7.18/8.25mph
8) 1m - 7:51(7:51/m) 142/146bpm 80cal 7.64/8.1mph
9) 1m - 7:26(7:26/m) 140/148bpm 68cal 8.08/9.12mph
10) 1m - 7:15(7:15/m) 143/151bpm 75cal 8.28/9.37mph
11) 1m - 7:25(7:25/m) 149/156bpm 86cal 8.09/8.81mph
12) 1m - 7:13(7:13/m) 149/157bpm 81cal 8.32/9.35mph
13) 1m - 7:16(7:16/m) 153/161bpm 88cal 8.26/9.31mph
14) 1m - 8:06(8:06/m) 151/159bpm 89cal 7.41/9.31mph
15) 0.11m - 1:05(9:48/m) 160/162bpm 14cal 6.13/6.07mph

8:31 8:48 8:27 8:43 8:22 8:53 8:21 7:51 7:26 7:15 7:25 7:13 7:16 8:06 1:05

Pin Map

0mi in 0

Pace

45%

35%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.16	10:00	10:00	8:38	125 78-142	1079	179 108-188	18/36
2.32	20:00	10:00	8:36	136 126-145	1170	181 174-188	14/19
3.46	30:00	10:00	8:45	141 125-155	1233	181 172-188	54/20
4.67	40:00	10:00	8:18	140 128-147	1161	183 178-186	15/26
5.82	50:00	10:00	8:40	143 136-151	1240	181 176-186	36/3
6.99	1:00:00	10:00	8:32	144 130-153	1229	183 176-188	23/15
8.27	1:10:00	10:00	7:49	142 135-146	1111	184 178-188	22/14
9.65	1:20:00	10:00	7:16	141 127-151	1025	185 180-188	5/47
11.00	1:30:00	10:00	7:23	148 138-156	1093	185 182-188	28/22
12.39	1:40:00	10:00	7:12	150 131-157	1079	185 178-190	38/70
13.70	1:50:00	10:00	7:39	151 145-161	1156	184 178-190	19/31
14.11	1:53:40	3:40	8:52	156 148-162	1384	181 174-186	24/0

Heart

142/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 304m, Range 83m, Flat prediction 1:52:29

Elevation Graph

Biggest Climbs (m)	Min/mi
41 2.5%	8:47
38 8.2%	8:23
26 3.5%	8:42
14 3.3%	7:24
12 2.4%	8:09
See your biggest climbs

Cadence

183 (190 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	182	14.1	1:53:39	8:03
Walk	0.0	109	0	1	15:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:41	51.04%	More
800m	3:28	6:59	57.72%	More
1km	4:21	7:01	59.92%	More
Mile	7:04	7:04	62.65%	More
5k	22:33	7:15	66.93%	More
5 miles	36:31	7:18	67.37%	More
10k	45:55	7:23	66.97%	More
10 miles	1:18:02	7:48	65.18%	More
Half	1:44:56	8:01	64.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:54	5:54	75.11
5km	20:57	6:45	72.03
5M	35:39	7:08	69.02
10km	45:27	7:19	67.65
10M	1:17:22	7:44	65.74
Half	1:44:37	7:59	63.86
20M	2:47:52	8:24	63.07
Mara	3:47:00	8:40	62.19

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