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Fri 10th Jan 2020 at 9:00am by Steve Shaughnessy

Run > Steady-State

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Time
37:54
Miles
4.70
Min/mi
8:04
Pacing
69.1%
WAVA
66.62
Stride(cm)
126
Cals
485
Cadence
158
BPM
140
%MHR
81.7
B/mi
1127
Asc(m)
54
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:10(9:10/m) 119/137bpm 93cal
2) 1m - 8:14(8:14/m) 142/151bpm 110cal
3) 1m - 7:45(7:45/m) 143/153bpm 100cal
4) 1m - 7:33(7:33/m) 155/166bpm 110cal
5) 0.7m - 5:13(7:26/m) 152/164bpm 72cal

9:10 8:14 7:45 7:33 5:13

Pace

20%

40%

25%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.10	10:00	10:00	9:03	119 71-137	1078	155 148-160	9/9
2.33	20:00	10:00	8:09	143 133-152	1165	158 154-164	19/22
3.44	30:00	10:00 +1:31	9:04	145 116-161	1314	160 154-168	5/15
4.64	40:00	10:00 +1:10	8:18	154 129-165	1279	161 156-170	21/7
4.70	40:34	34	9:05	162 160-164	1471	162 160-166	0/0

Heart

140/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 22m, Flat prediction 38:21

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.4%	7:29
See your biggest climbs

Cadence

158 (170 max) Stride Length: 126cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.8	159	4.2	32:41	8:28
Walk	11.9	153	0.5	5:08	9:49
Still	0.1	-	-	3	-
Pause	6.2	-	-	2:41	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	51.11%	More
800m	3:36	7:15	60.25%	More
1km	4:32	7:18	62.44%	More
Mile	8:03	8:03	59.88%	More
5k	26:02	8:23	63.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	65.75
5km	24:26	7:52	67.29
5M	40:28	8:06	66.51
10km	50:58	8:12	66.10
10M	1:24:27	8:27	66.13
Half	1:52:28	8:35	65.30
20M	2:56:12	8:49	66.05
Mara	3:54:40	8:57	66.13

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