Sun 12th Jan 2020 at 9:00am by jamesbenjamins

Run > Long Run

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Time
1:37:05
Miles
8.51
Min/mi
11:24
Pacing
42%
WAVA
39.34
Stride(cm)
88
Cals
778
Cadence
160
BPM
135
%MHR
70.4
B/mi
1535
Asc(m)
268
Hillscore
14
Surface
Trail

Notes & Comments

Split Summary
===
1) 3.75m - 40:06(10:42/m) 133/158bpm 778cal
2) 2.55m - 34:09(13:23/m) 134/163bpm
3) 2.22m - 22:50(10:18/m) 138/155bpm

1/4 - The Capital Ring Run [Reloaded] - Broken up, as I am

40:06 34:09 22:50

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:27	3:27	13:48	95 59-120	1310	141 44-164	1/5
0.50	5:41	2:14	8:56	126 117-133	1125	161 158-164	3/5
0.75	8:11	2:30	10:00	130 124-134	1301	162 128-164	8/7
1.00	10:41	2:30	9:59	134 124-138	1338	163 156-168	7/6
1.25	13:13	2:32	10:09	132 127-140	1340	164 140-178	4/7
1.50	15:36	2:23	9:33	136 132-140	1299	166 160-168	5/4
1.75	18:07	2:31	10:03	132 122-139	1327	162 112-168	5/3
2.00	20:40	2:33	10:14	133 128-138	1361	164 158-168	3/3
2.25	23:50	3:09	12:37	127 105-141	1603	159 76-174	10/0
2.50	27:54	4:04	16:16	136 111-146	2211	142 80-174	20/4
2.75	30:05	2:11	8:45	135 123-152	1180	166 158-178	11/11
3.00	32:52	2:47	11:08	151 138-158	1682	160 50-172	16/4
3.25	35:15	2:23	9:32	144 140-147	1372	165 162-168	4/1
3.50	37:37	2:22	9:27	147 144-150	1390	166 162-168	5/1
3.75	40:06	2:29	9:56	149 143-153	1481	165 114-184	4/1
4.00	43:07	3:01	12:04	141 126-153	1702	158 82-172	5/3
4.25	45:31	2:24	9:37	139 131-145	1336	164 160-168	12/3
4.50	48:10	2:39	10:35	143 135-148	1514	162 158-170	7/2
4.75	51:32	3:22	13:29	140 122-157	1888	152 38-164	32/0
5.00	55:48	4:15	17:01	144 111-163	2451	151 80-166	13/8
5.25	58:16	2:28	9:51	136 126-149	1341	164 162-168	5/4
5.50	1:00:31	2:16	9:03	140 125-150	1267	160 114-166	3/15
5.75	1:07:43	7:12	28:48	116 85-158	3340	157 110-190	6/8
6.00	1:10:49	3:06	12:22	133 118-149	1645	161 118-168	5/11
6.25	1:13:48	2:59	11:56	133 112-149	1587	155 104-168	19/15
6.50	1:16:14	2:26	9:44	143 133-152	1392	163 80-168	2/21
6.75	1:18:32	2:19	9:15	144 138-149	1331	165 134-168	8/15
7.00	1:20:59	2:26	9:45	140 136-144	1364	164 160-168	3/4
7.25	1:23:11	2:12	8:49	149 138-155	1314	163 160-164	4/4
7.50	1:25:52	2:41	10:44	130 119-137	1395	160 58-164	1/10
7.75	1:28:06	2:14	8:57	142 133-149	1271	163 134-168	5/7
8.00	1:30:35	2:29	9:55	140 122-152	1388	161 114-166	11/2
8.25	1:32:52	2:18	9:10	142 137-152	1302	164 162-168	1/4
8.50	1:36:36	3:43	14:54	124 97-142	1847	151 86-164	1/6
8.51	1:37:00	24	29:41	120 112-124	3562	131 102-158	0/0

Heart

135/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 268m, Range 121m, Flat prediction 1:37:35

Elevation Graph

Biggest Climbs (m)	Min/mi
59 6.6%	14:44
24 1.3%	10:05
20 9.7%	12:05
13 4.6%	9:44
13 2.9%	11:53
11 2.7%	9:00
See your biggest climbs

Cadence

160 (190 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.5	163	8.3	1:22:00	9:53
Walk	7.0	114	0.2	6:47	31:46
Still	8.5	-	-	8:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:33	36.25%	More
800m	4:29	9:02	39.51%	More
1km	5:44	9:13	40.46%	More
Mile	9:21	9:21	42.54%	More
5k	32:47	10:33	41.29%	More
5 miles	54:43	10:57	40.15%	More
10k	1:11:07	11:27	38.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:02	10:02	39.68
5km	33:22	10:44	40.56
5M	55:15	11:03	39.76
10km	1:09:34	11:12	39.38
10M	1:55:11	11:31	39.26
Half	2:33:22	11:42	38.69
20M	4:00:10	12:01	39.15
Mara	5:19:45	12:12	39.21

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