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Mon 4th Jan 2021 at 8:00am by Steve Shaughnessy

Run > Medium Long Run

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Time
1:19:01
Miles
9.38
Min/mi
8:25
Pacing
40.3%
WAVA
66.71
Stride(cm)
119
Cals
933
Cadence
161
BPM
150
%MHR
88
B/mi
1267
Asc(m)
221
Hillscore
16
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1m - 9:29(9:29/m) 125/152bpm 92cal
2) 1m - 9:06(9:06/m) 147/160bpm 111cal
3) 1m - 9:52(9:52/m) 150/167bpm 114cal
4) 1m - 8:04(8:04/m) 156/170bpm 101cal
5) 1m - 7:58(7:58/m) 163/176bpm 106cal
6) 1m - 7:54(7:54/m) 153/171bpm 89cal
7) 1m - 7:30(7:30/m) 161/167bpm 99cal
8) 1m - 8:44(8:44/m) 148/174bpm 82cal
9) 1m - 8:30(8:30/m) 164/179bpm 112cal
10) 0.27m - 2:03(7:35/m) 163/168bpm 27cal

9:29 9:06 9:52 8:04 7:58 7:54 7:30 8:44 8:30 2:03

Pace

38%

33%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.06	10:00	10:00	9:27	123 58-152	1162	157 150-162	9/8
2.05	20:00	10:00 +44	10:04	147 127-160	1480	159 146-166	25/35
2.86	30:00	10:00 +1:53	12:19	147 114-167	1810	159 126-188	42/22
3.90	40:00	10:00 +1:45	9:38	155 121-170	1492	163 156-176	12/51
5.04	50:00	10:00 +52	8:50	161 131-176	1422	161 114-168	17/20
6.10	1:00:00	10:00 +1:41	9:25	153 135-170	1439	163 152-172	12/18
7.26	1:10:00	10:00 +1:03	8:34	158 142-167	1354	163 150-172	27/14
7.88	1:20:00	10:00 +4:32	16:22	140 93-165	2292	162 154-180	16/29
8.82	1:30:00	10:00 +1:56	10:36	164 135-174	1738	163 84-172	42/15
9.27	1:33:54	3:54 +21	8:39	165 156-178	1429	163 150-170	12/5

Heart

150/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 221m, Range 56m, Flat prediction 1:11:57

Elevation Graph

Biggest Climbs (m)	Min/mi
34 4.3%	8:54
31 13.4%	35:50
25 9.1%	9:39
25 2.8%	9:09
17 6.2%	10:51
15 5.2%	11:05
See your biggest climbs

Cadence

161 (188 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.3	161	9.2	1:17:58	10:03
Walk	1.1	137	0.1	1:12	17:01
Still	0.3	-	-	18	-
Pause	13.3	-	-	14:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	50.89%	More
800m	3:40	7:23	59.60%	More
1km	4:37	7:26	61.83%	More
Mile	7:29	7:29	64.94%	More
5k	26:37	8:34	62.33%	More
5 miles	46:54	9:23	57.93%	More
10k	59:13	9:32	57.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:21	7:21	66.18
5km	24:28	7:53	67.80
5M	40:32	8:06	67.03
10km	51:03	8:13	66.63
10M	1:24:34	8:27	66.69
Half	1:52:38	8:36	65.86
20M	2:56:28	8:49	66.61
Mara	3:55:00	8:58	66.70

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