Mon 28th Nov 2016 at 5:00am by Nellers

Run > General

Good
cold

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Time
45:00
Miles
4.67
Min/mi
9:38
Pacing
92%
WAVA
47.79
Stride(cm)
90
Cals
588
Cadence
185
BPM
136
%MHR
75.4
B/mi
1315
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:59(9:59/m) 129/144bpm 133cal 6.01/10.67mph
2) 1m - 9:41(9:41/m) 137/144bpm 126cal 6.19/6.76mph
3) 1m - 9:31(9:31/m) 141/146bpm 126cal 6.3/7.24mph
4) 1m - 9:49(9:49/m) 141/146bpm 128cal 6.11/6.99mph
5) 0.67m - 5:59(8:59/m) 139/142bpm 75cal 6.68/7.06mph

9:59 9:41 9:31 9:49 5:59

Pin Map

0mi in 0

Pace

28%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:30	91 75-98	955	185 118-236	3/0
0.25	2:40	1:21	10:48	121 102-135	1308	175 172-178	5/1
0.38	3:51	1:11	9:27	132 131-135	1247	180 174-184	0/3
0.50	5:05	1:14	9:53	135 130-140	1334	183 182-184	2/4
0.63	6:19	1:14	9:52	139 138-140	1372	183 180-186	3/0
0.75	7:35	1:16	10:09	142 141-143	1441	184 182-188	5/0
0.88	8:49	1:14	9:54	138 133-143	1366	186 184-190	2/4
1.00	9:58	1:09	9:14	135 133-136	1248	188 184-190	0/5
1.13	11:05	1:06	8:50	133 132-134	1174	188 184-192	0/4
1.25	12:14	1:09	9:12	135 133-139	1242	188 182-190	0/4
1.38	13:29	1:15	10:04	140 139-141	1409	186 184-190	3/0
1.50	14:51	1:22	10:53	142 140-144	1545	185 182-188	8/0
1.63	16:12	1:22	10:54	137 134-139	1493	185 182-188	1/0
1.75	17:23	1:11	9:25	136 134-138	1280	186 182-190	0/3
1.88	18:33	1:10	9:18	137 134-139	1274	189 188-190	0/1
2.00	19:40	1:07	8:57	136 135-138	1217	188 184-188	0/2
2.13	20:47	1:07	8:59	138 135-142	1240	189 188-190	0/1
2.25	22:01	1:14	9:50	142 141-142	1396	187 184-192	3/0
2.38	23:16	1:15	10:00	143 141-144	1430	186 182-188	2/0
2.50	24:29	1:13	9:48	140 139-142	1371	187 182-190	2/0
2.63	25:40	1:10	9:24	144 140-146	1353	188 188-190	1/0
2.75	26:51	1:11	9:25	142 141-144	1338	185 184-188	1/1
2.88	28:00	1:09	9:12	140 138-142	1288	186 182-190	2/3
3.00	29:11	1:12	9:34	140 138-141	1340	185 184-188	2/2
3.13	30:28	1:17	10:17	142 142-143	1460	183 182-184	4/0
3.25	31:42	1:14	9:52	141 138-144	1392	183 178-188	3/2
3.38	33:08	1:25	11:23	141 138-146	1605	180 176-182	9/0
3.50	34:23	1:15	10:00	141 138-146	1410	184 176-188	2/1
3.63	35:34	1:12	9:33	140 137-141	1337	184 182-188	0/1
3.75	36:39	1:04	8:32	140 138-141	1196	186 182-190	0/7
3.88	37:52	1:14	9:51	142 138-144	1399	183 182-186	3/0
4.00	39:01	1:08	9:06	143 140-145	1302	186 182-190	0/3
4.13	40:08	1:08	9:00	138 136-139	1242	184 182-188	0/1
4.25	41:12	1:04	8:28	139 138-140	1178	186 182-190	0/7
4.38	42:21	1:10	9:16	138 137-139	1279	185 182-188	0/3
4.50	43:31	1:09	9:15	139 137-140	1286	184 182-190	0/2
4.63	44:37	1:06	8:48	140 138-142	1231	187 184-190	1/0
4.67	45:00	23	9:29	141 140-141	1338	183 180-184	0/1

Heart

137/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 29m, Flat prediction 44:13

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.6%	9:40
13 1.9%	10:19
12 3.5%	10:42
10 3.0%	9:55
See your biggest climbs

Cadence

185 (236 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	37.09%	More
800m	4:26	8:55	42.23%	More
1km	5:34	8:57	43.93%	More
Mile	9:01	9:01	46.13%	More
5k	29:32	9:30	47.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	52.03
5km	28:30	9:10	49.68
5M	48:35	9:43	47.40
10km	1:01:59	9:59	46.37
10M	1:45:41	10:34	44.92
Half	2:23:04	10:55	43.55
20M	3:49:56	11:30	42.94
Mara	5:11:16	11:53	42.29

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