Sun 12th Jan 2020 at 9:00am by K5 Gus

Run > Long Run

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Time
2:35:24
Miles
18.26
Min/mi
8:31
Pacing
79.2%
WAVA
62.34
Stride(cm)
106
Cals
1667
Cadence
179
BPM
156
%MHR
83.2
B/mi
1331
Asc(m)
447
Hillscore
38
Surface
Road

Notes & Comments

Glen Ogle, Edinchip loop, Glen Ogle

Split Summary
===
1) 1m - 9:02(9:02/m) 139/151bpm 100cal 6.64/7.78mph
2) 1m - 9:03(9:03/m) 153/164bpm 113cal 6.63/7.22mph
3) 1m - 9:30(9:30/m) 159/166bpm 123cal 6.32/7.51mph
4) 1m - 9:35(9:35/m) 160/167bpm 122cal 6.26/7.45mph
5) 1m - 7:51(7:51/m) 153/158bpm 87cal 7.65/8.25mph
6) 1m - 7:43(7:43/m) 153/158bpm 83cal 7.77/8.22mph
7) 1m - 7:49(7:49/m) 155/158bpm 85cal 7.67/8.31mph
8) 1m - 7:48(7:48/m) 149/158bpm 74cal 7.69/8.79mph
9) 1m - 8:42(8:42/m) 159/165bpm 105cal 6.89/7.83mph
10) 1m - 9:02(9:02/m) 154/161bpm 89cal 6.65/7.14mph
11) 1m - 9:00(9:00/m) 159/166bpm 105cal 6.67/7.41mph
12) 1m - 8:30(8:30/m) 167/173bpm 112cal 7.06/8.12mph
13) 1m - 8:30(8:30/m) 166/173bpm 107cal 7.06/7.64mph
14) 1m - 8:49(8:49/m) 164/167bpm 103cal 6.8/7.39mph
15) 1m - 7:59(7:59/m) 152/167bpm 51cal 7.51/8.89mph
16) 1m - 7:46(7:46/m) 155/163bpm 58cal 7.72/8.58mph
17) 1m - 7:50(7:50/m) 156/158bpm 56cal 7.65/8.04mph
18) 1m - 8:46(8:46/m) 158/168bpm 73cal 6.85/8.52mph
19) 0.26m - 2:08(8:08/m) 160/165bpm 21cal 7.38/8.62mph

9:02 9:03 9:30 9:35 7:51 7:43 7:49 7:48 8:42 9:02 9:00 8:30 8:30 8:49 7:59 7:46 7:50 8:46 2:08

Pin Map

0mi in 0

Pace

15%

43%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.11	10:00	10:00	8:59	140 89-153	1258	179 130-198	35/18
2.21	20:00	10:00	9:09	154 142-164	1409	178 172-184	44/2
3.23	30:00	10:00	9:43	160 143-166	1555	177 174-188	58/2
4.36	40:00	10:00	8:52	158 139-167	1401	178 166-184	37/18
5.64	50:00	10:00	7:49	153 143-158	1195	180 178-186	11/49
6.93	1:00:00	10:00	7:45	154 145-158	1193	181 160-188	6/37
8.19	1:10:00	10:00	7:56	151 136-160	1199	181 168-200	2/84
9.17	1:20:00	10:00 +1:19	10:17	157 135-165	1614	178 174-184	27/4
10.16	1:30:00	10:00 +1:09	10:03	155 137-161	1557	178 114-208	51/16
11.26	1:40:00	10:00 +15	9:06	161 154-167	1465	180 130-190	34/2
12.44	1:50:00	10:00	8:28	167 162-173	1414	179 176-184	35/10
13.60	2:00:00	10:00	8:39	166 155-173	1435	180 176-186	49/12
14.80	2:10:00	10:00	8:21	156 138-167	1302	179 160-192	7/52
16.08	2:20:00	10:00	7:49	155 140-163	1212	181 178-196	2/71
17.36	2:30:00	10:00	7:48	155 151-158	1208	180 178-188	3/45
18.26	2:38:07	8:07	8:59	160 152-168	1436	177 168-190	27/13

Heart

156/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 447m, Range 171m, Flat prediction 2:21:11

Elevation Graph

Biggest Climbs (m)	Min/mi
171 3.4%	9:23
105 1.6%	8:49
31 4.1%	12:01
27 4.1%	9:39
22 5.1%	12:13
14 2.1%	8:31
See your biggest climbs

Cadence

179 (208 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	179	18.3	2:36:10	8:38
Walk	0.4	117	0	36	57:22
Still	0.0	-	-	2	-
Pause	0.8	-	-	1:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	47.24%	More
800m	3:41	7:24	54.95%	More
1km	4:40	7:30	56.45%	More
Mile	7:39	7:39	58.41%	More
5k	24:04	7:45	63.21%	More
5 miles	39:39	7:56	62.59%	More
10k	50:52	8:11	60.99%	More
10 miles	1:26:12	8:37	59.54%	More
Half	1:50:45	8:27	61.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:03	6:03	73.85
5km	21:28	6:55	70.87
5M	36:32	7:18	67.94
10km	46:35	7:30	66.59
10M	1:19:17	7:56	64.73
Half	1:47:13	8:11	62.88
20M	2:52:02	8:36	62.10
Mara	3:52:39	8:53	61.23

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