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Sat 19th Mar 2016 at 1:00pm by flanker

Run > Race

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Time
1:43:24
Miles
11.12
Min/mi
9:18
Pacing
81.8%
WAVA
50.89
Stride(cm)
92
Cals
1719
Cadence
189
BPM
154
%MHR
85.8
B/mi
1435
Asc(m)
42
Hillscore
35
Surface
Trail

Notes & Comments

Cartel Trail Race

Progressive, very easy out.

Only walked last climb through woods

Split Summary
===
1) 1m - 10:03(10:03/m) 145/168bpm 121cal 5.97/6.93mph
2) 1m - 9:40(9:40/m) 154/160bpm 170cal 6.21/8.6mph
3) 1m - 9:35(9:35/m) 159/168bpm 173cal 6.26/7.7mph
4) 1m - 9:09(9:09/m) 157/167bpm 163cal 6.56/8.56mph
5) 1m - 10:39(10:39/m) 157/169bpm 185cal 5.64/9.37mph
6) 1m - 9:29(9:29/m) 154/165bpm 164cal 6.32/8.33mph
7) 1m - 9:24(9:24/m) 156/164bpm 165cal 6.38/9.12mph
8) 1m - 8:34(8:34/m) 150/162bpm 134cal 7/10.04mph
9) 1m - 8:22(8:22/m) 155/165bpm 137cal 7.17/9.06mph
10) 1m - 8:29(8:29/m) 155/166bpm 140cal 7.08/8.6mph
11) 1m - 9:17(9:17/m) 156/167bpm 154cal 6.47/9.2mph
12) 0.12m - 43(5:53/m) 164/165bpm 13cal 10.19/11.92mph

10:03 9:40 9:35 9:09 10:39 9:29 9:24 8:34 8:22 8:29 9:17 43

Pin Map

0mi in 0

Pace

11%

21%

31%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:05	5:05	10:10	144 87-167	1465	180 88-200	4/9
1.00	10:03	4:57	9:55	146 133-168	1447	189 172-208	17/6
1.50	14:58	4:55	9:50	153 145-159	1506	189 172-216	44/4
2.00	19:42	4:45	9:29	155 147-160	1470	191 176-210	28/1
2.50	24:18	4:35	9:10	156 147-160	1430	192 156-220	14/4
3.00	29:18	5:00	10:01	161 155-168	1611	189 136-232	45/0
3.50	33:32	4:14	8:29	155 150-163	1315	193 152-234	1/16
4.00	38:27	4:55	9:49	158 150-167	1552	188 160-246	19/25
4.50	43:41	5:15	10:29	152 123-169	1594	179 70-254	15/21
5.00	49:05	5:24	10:48	161 152-168	1739	187 116-246	39/11
5.50	53:37	4:32	9:03	157 148-165	1422	192 124-230	13/19
6.00	58:35	4:58	9:56	152 138-162	1509	190 92-226	18/11
6.50	1:03:25	4:50	9:40	156 150-164	1508	188 114-232	3/32
7.00	1:07:59	4:34	9:09	157 150-162	1436	192 104-238	9/11
7.50	1:12:08	4:08	8:16	151 142-162	1249	193 188-202	9/7
8.00	1:16:33	4:26	8:51	149 138-159	1320	193 162-218	3/7
8.50	1:21:07	4:33	9:07	159 151-165	1449	191 140-220	8/13
9.00	1:24:56	3:49	7:38	149 138-159	1137	195 152-226	1/48
9.50	1:29:26	4:31	9:02	157 146-166	1418	193 152-230	10/2
10.00	1:33:24	3:58	7:56	153 140-165	1213	195 150-228	6/45
10.50	1:37:40	4:16	8:31	152 143-167	1295	188 106-214	6/24
11.00	1:42:41	5:01	10:02	159 151-165	1596	177 110-254	22/17
11.12	1:43:24	43	5:59	164 163-165	981	205 188-216	0/12

Heart

154/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 154m, Flat prediction 1:39:35

Elevation Graph

Biggest Climbs (m)	Min/mi
55 6.1%	10:07
52 5.9%	10:21
41 6.7%	10:36
36 10.8%	13:36
35 7.2%	10:41
32 4.3%	9:31
See your biggest climbs

Cadence

189 (254 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.9	191	11	1:39:12	9:03
Walk	3.3	117	0.2	3:22	20:44
Still	0.8	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	45.78%	More
800m	3:33	7:09	52.22%	More
1km	4:30	7:15	53.74%	More
Mile	7:57	7:57	51.92%	More
5k	25:50	8:19	54.37%	More
5 miles	43:37	8:43	52.36%	More
10k	55:16	8:54	51.58%	More
10 miles	1:32:00	9:12	51.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:38	6:38	62.28
5km	24:10	7:47	58.14
5M	41:34	8:19	54.95
10km	53:15	8:34	53.53
10M	1:31:37	9:10	51.39
Half	2:04:38	9:31	49.58
20M	3:21:54	10:06	48.49
Mara	4:34:41	10:29	47.53

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