Sun 6th Sep 2020 at 8:00am by Rog T

Run > Long Run

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Time
2:44:06
Miles
19.63
Min/mi
8:22
Pacing
74.8%
WAVA
58.01
Stride(cm)
111
Cals
1801
Cadence
174
BPM
130
%MHR
73.7
B/mi
1084
Asc(m)
404
Hillscore
26
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:30(9:30/m) 119/136bpm 108cal 6.31/7.62mph
2) 1m - 8:27(8:27/m) 121/128bpm 96cal 7.1/8.97mph
3) 1m - 8:24(8:24/m) 127/138bpm 100cal 7.15/7.74mph
4) 1m - 8:21(8:21/m) 129/134bpm 101cal 7.18/7.47mph
5) 1m - 8:21(8:21/m) 128/149bpm 104cal 7.19/7.81mph
6) 1m - 8:08(8:08/m) 127/139bpm 84cal 7.37/8.08mph
7) 1m - 9:00(9:00/m) 127/144bpm 90cal 6.67/8.37mph
8) 1m - 8:48(8:48/m) 128/139bpm 86cal 6.82/8.75mph
9) 1m - 8:10(8:10/m) 133/144bpm 94cal 7.35/7.85mph
10) 1m - 7:51(7:52/m) 131/141bpm 82cal 7.63/8.08mph
11) 1m - 8:03(8:03/m) 133/138bpm 93cal 7.46/8.04mph
12) 1m - 8:13(8:13/m) 133/141bpm 87cal 7.31/7.97mph
13) 1m - 7:40(7:40/m) 131/141bpm 71cal 7.83/8.29mph
14) 1m - 9:45(9:45/m) 128/144bpm 87cal 6.16/8.33mph
15) 1m - 7:59(7:59/m) 136/143bpm 92cal 7.52/8.16mph
16) 1m - 8:20(8:20/m) 137/148bpm 92cal 7.2/8.08mph
17) 1m - 8:07(8:07/m) 138/145bpm 95cal 7.4/8.08mph
18) 1m - 8:09(8:09/m) 139/145bpm 99cal 7.37/7.78mph
19) 1m - 8:00(8:00/m) 139/151bpm 85cal 7.51/8.39mph
20) 0.63m - 4:52(7:40/m) 140/148bpm 55cal 7.82/8.1mph

9:30 8:27 8:24 8:21 8:21 8:08 9:00 8:48 8:10 7:51 8:03 8:13 7:40 9:45 7:59 8:20 8:07 8:09 8:00 4:52

Pin Map

0mi in 0

Pace

36%

60%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.04	10:00	10:00	9:37	114 69-134	1097	167 90-180	19/22
2.24	20:00	10:00	8:20	124 118-135	1033	174 170-182	9/16
3.44	30:00	10:00	8:18	127 114-138	1055	173 166-176	30/25
4.65	40:00	10:00	8:17	125 71-136	1036	173 170-178	31/10
5.86	50:00	10:00	8:16	129 118-149	1067	173 168-178	34/36
6.99	1:00:00	10:00	8:50	126 93-143	1112	171 78-178	15/28
8.15	1:10:00	10:00	8:39	127 109-138	1099	175 120-218	13/27
9.38	1:20:00	10:00	8:06	131 120-143	1061	174 168-180	28/26
10.64	1:30:00	10:00	7:59	132 125-137	1053	176 172-178	28/10
11.84	1:40:00	10:00	8:19	134 124-141	1116	174 168-178	45/13
13.10	1:50:00	10:00	7:55	130 120-141	1028	175 138-182	10/51
14.16	2:00:00	10:00	9:28	126 86-144	1193	169 94-182	20/23
15.41	2:10:00	10:00	7:58	136 130-145	1082	176 172-180	16/15
16.63	2:20:00	10:00	8:12	137 125-147	1123	177 156-182	27/25
17.86	2:30:00	10:00	8:10	139 134-145	1136	177 168-182	31/11
19.11	2:40:00	10:00	8:01	139 130-150	1113	176 172-180	31/36
19.63	2:44:06	4:06	7:46	139 133-147	1080	176 172-180	2/21

Heart

130/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 404m, Range 64m, Flat prediction 2:44:52

Elevation Graph

Biggest Climbs (m)	Min/mi
27 3.3%	8:33
27 3.5%	7:54
27 3.4%	7:52
26 4.0%	8:18
25 5.4%	8:28
24 4.3%	8:22
See your biggest climbs

Cadence

174 (218 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	174	19.6	2:41:27	8:14
Walk	0.7	99	0	1:09	58:02
Still	0.9	-	-	1:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	44.17%	More
800m	3:40	7:24	50.03%	More
1km	4:39	7:30	51.53%	More
Mile	7:36	7:36	53.92%	More
5k	24:45	7:58	56.33%	More
5 miles	39:55	7:59	56.77%	More
10k	49:57	8:02	56.62%	More
10 miles	1:22:02	8:12	56.92%	More
Half	1:48:46	8:18	56.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:48	6:48	60.30
5km	22:50	7:21	61.06
5M	38:00	7:36	59.64
10km	47:56	7:43	58.99
10M	1:19:45	7:59	58.55
Half	1:46:28	8:08	57.55
20M	2:47:25	8:22	58.00
Mara	3:43:29	8:32	57.93

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