Sun 15th Jan 2017 at 10:00am by GlennR

Run > Medium Long Run

drizzle
cold

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Time
1:11:01
Miles
6.01
Min/mi
11:49
Pacing
76%
WAVA
43.35
Stride(cm)
85
Cals
680
Cadence
160
BPM
124
%MHR
71.4
B/mi
1460
Asc(m)
42
Surface
Road

walk

Notes & Comments

Walk to two minutes then 1:00/00:30 run-walk. Enlivened by meeting up with Flatlander.

Split Summary
===
1) 1m - 12:33(12:33/m) 113/130bpm 121cal 4.78/6.35mph
2) 1m - 11:42(11:42/m) 125/136bpm 128cal 5.13/6.51mph
3) 1m - 11:17(11:17/m) 127/137bpm 122cal 5.32/6.55mph
4) 1m - 12:05(12:05/m) 122/132bpm 96cal 4.97/6.07mph
5) 1m - 11:44(11:44/m) 126/136bpm 101cal 5.11/6.51mph
6) 1m - 11:37(11:37/m) 129/140bpm 112cal 5.17/6.53mph
7) 0.01m - 3(7:27/m) 128/129bpm 8.06/6.41mph

12:33 11:42 11:17 12:05 11:44 11:37 3

Pin Map

0mi in 0

Pace

54%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:32	3:32	14:08	95 76-116	1343	137 114-232	0/1
0.50	6:35	3:03	12:11	116 106-125	1413	157 118-180	0/1
0.75	9:35	3:01	12:03	120 112-125	1445	160 118-188	1/2
1.00	12:32	2:57	11:46	123 116-130	1447	161 118-190	2/2
1.25	15:30	2:58	11:50	123 115-130	1456	161 122-180	2/2
1.50	18:27	2:57	11:49	124 115-130	1466	161 122-182	1/1
1.75	21:21	2:54	11:38	127 118-134	1477	162 122-184	2/1
2.00	24:14	2:52	11:30	128 120-136	1472	161 122-182	2/1
2.25	27:06	2:52	11:28	126 115-135	1445	162 122-184	2/2
2.50	29:54	2:48	11:11	129 120-135	1442	165 122-184	5/3
2.75	32:38	2:44	10:57	130 119-137	1424	167 110-184	5/2
3.00	35:44	3:06	12:25	125 110-136	1553	162 90-212	3/6
3.25	38:43	2:58	11:54	122 114-130	1451	159 112-180	0/3
3.50	41:43	3:00	12:00	122 114-129	1464	160 116-180	2/2
3.75	44:44	3:01	12:06	121 112-131	1464	159 112-182	3/2
4.00	47:49	3:05	12:20	122 115-132	1504	159 116-180	3/0
4.25	50:44	2:55	11:40	124 113-131	1446	160 116-182	7/3
4.50	53:38	2:54	11:37	127 120-135	1476	160 112-184	1/5
4.75	56:36	2:58	11:51	126 117-136	1493	159 116-182	3/5
5.00	59:33	2:58	11:50	126 116-135	1491	160 112-182	3/2
5.25	1:04:09	4:35	18:21	123 94-132	2256	162 90-204	0/1
5.50	1:07:00	2:51	11:25	129 119-138	1473	162 118-190	1/1
5.75	1:09:53	2:53	11:31	133 126-140	1532	162 118-190	0/0
6.00	1:12:47	2:55	11:39	131 122-139	1525	163 98-208	1/0
6.01	1:12:51	4	10:04	128 128-129	1288	180 180-180	0/0

Heart

124/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 1:11:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (232 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.9	178	4.6	47:18	10:19
Walk	35.1	123	1.4	25:33	17:56

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:40	10:46	32.53%	More
800m	5:27	10:58	37.97%	More
1km	6:52	11:03	39.26%	More
Mile	11:13	11:13	40.82%	More
5k	36:25	11:43	42.85%	More
5 miles	59:27	11:53	42.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:43	9:43	47.13
5km	34:10	11:00	45.67
5M	57:54	11:35	44.01
10km	1:13:41	11:51	43.24
10M	2:04:55	12:30	42.23
Half	2:48:33	12:52	41.12
20M	4:29:30	13:29	40.75
Mara	6:03:37	13:53	40.28

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