Thu 12th Jan 2017 at 7:00pm by GlennR

Run > Run-Walk

cold

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Time
48:24
Miles
4.04
Min/mi
11:59
Pacing
84%
WAVA
42.28
Stride(cm)
85
Cals
508
Cadence
158
BPM
124
%MHR
71.8
B/mi
1488
Asc(m)
42
Surface
Road

walk

Notes & Comments

Usual sort of warm up to six minutes, then 1:00/00:30 run-walk.

Split Summary
===
1) 1m - 13:44(13:44/m) 108/126bpm 116cal 4.37/5.93mph
2) 1m - 11:34(11:34/m) 126/140bpm 124cal 5.19/6.66mph
3) 1m - 11:07(11:06/m) 130/141bpm 126cal 5.4/6.85mph
4) 1m - 11:29(11:29/m) 136/148bpm 137cal 5.23/6.97mph
5) 0.04m - 31(11:49/m) 133/139bpm 5cal 5.08/4.72mph

13:44 11:34 11:07 11:29 31

Pin Map

0mi in 0

Pace

51%

22%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:17	2:17	18:12	86 72-99	1566	123 64-176	0/0
0.25	4:03	1:46	14:08	107 91-125	1512	144 114-190	0/1
0.38	5:49	1:46	14:09	110 92-122	1556	147 100-182	0/1
0.50	7:24	1:36	12:47	107 84-117	1368	153 120-180	0/0
0.63	9:02	1:37	12:57	114 106-122	1476	153 116-176	0/1
0.75	10:36	1:35	12:37	117 109-126	1476	158 122-184	1/1
0.88	12:10	1:34	12:33	115 106-122	1443	157 120-176	1/2
1.00	13:43	1:33	12:23	118 110-124	1461	159 122-184	1/0
1.13	15:14	1:31	12:05	119 111-125	1437	160 100-180	0/2
1.25	16:42	1:29	11:49	122 111-134	1441	158 104-180	2/0
1.38	18:11	1:28	11:45	124 115-132	1457	160 120-180	1/1
1.50	19:37	1:27	11:35	127 119-133	1470	161 122-182	0/0
1.63	21:06	1:28	11:48	126 117-133	1487	159 120-180	2/0
1.75	22:33	1:27	11:37	127 118-136	1475	160 120-184	1/1
1.88	23:53	1:20	10:38	132 122-140	1404	168 124-184	1/0
2.00	25:17	1:24	11:14	130 125-137	1460	165 124-182	1/0
2.13	26:44	1:27	11:39	126 121-132	1468	161 122-184	1/1
2.25	28:07	1:22	10:59	127 120-136	1395	166 122-184	0/1
2.38	29:29	1:23	11:00	127 119-138	1398	163 120-186	1/1
2.50	30:55	1:26	11:25	128 120-138	1461	163 122-184	0/1
2.63	32:15	1:20	10:43	130 121-137	1394	161 122-186	0/1
2.75	33:37	1:22	10:53	133 126-141	1447	162 122-186	0/1
2.88	35:01	1:24	11:13	133 125-141	1491	163 122-186	0/1
3.00	36:23	1:22	10:59	132 123-140	1449	162 120-184	0/1
3.13	37:50	1:27	11:35	134 127-141	1552	163 116-192	2/1
3.25	39:22	1:32	12:12	136 125-143	1659	161 122-200	0/1
3.38	40:49	1:27	11:35	132 126-136	1529	160 100-182	2/0
3.50	42:14	1:26	11:27	135 130-141	1546	162 118-192	1/1
3.63	43:39	1:25	11:16	137 130-143	1544	163 124-184	1/0
3.75	45:04	1:25	11:22	138 130-145	1569	160 108-184	0/0
3.88	46:22	1:17	10:19	140 129-148	1445	169 124-184	1/0
4.00	47:53	1:31	12:07	139 130-145	1684	162 120-186	1/0
4.04	48:24	31	11:53	133 130-139	1581	159 120-178	0/0

Heart

124/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 48:24

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

158 (200 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.0	177	3	30:58	10:23
Walk	35.8	123	1.1	17:21	16:19
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:06	34.63%	More
800m	5:16	10:37	39.25%	More
1km	6:39	10:43	40.52%	More
Mile	10:58	10:58	41.75%	More
5k	35:24	11:24	44.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:17	10:17	44.54
5km	36:10	11:38	43.14
5M	1:01:19	12:16	41.55
10km	1:18:02	12:33	40.83
10M	2:12:16	13:14	39.88
Half	2:58:28	13:37	38.84
20M	4:45:21	14:16	38.49
Mara	6:25:00	14:42	38.04

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