Sat 25th Feb 2017 at 1:00pm by FrightenedMan

Run > General

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Time
2:07:42
Miles
13.40
Min/mi
9:32
Pacing
56%
WAVA
55.50
Stride(cm)
102
Cals
1246
Cadence
165
BPM
147
%MHR
83.2
B/mi
1396
Asc(m)
42
Hillscore
36
Surface
Road

Notes & Comments

Machen Mountain Rd loop via Ochwrwyth. Slow and steady apart from last couple of K. Rain, mist. No injury problems!! :-)

Split Summary
===
1) 1km - 5:50(5:50/km) 138/166bpm 57cal 10.28/11.08kmph
2) 1km - 5:45(5:45/km) 136/164bpm 56cal 10.42/11.99kmph
3) 1km - 5:25(5:25/km) 139/145bpm 56cal 11.09/12.33kmph
4) 1km - 6:50(6:50/km) 138/151bpm 64cal 8.78/11.05kmph
5) 1km - 9:32(9:32/km) 152/157bpm 113cal 6.3/10.78kmph
6) 1km - 7:07(7:07/km) 151/158bpm 82cal 8.44/11.08kmph
7) 1km - 6:36(6:36/km) 139/160bpm 53cal 9.1/10.35kmph
8) 1km - 6:16(6:16/km) 145/156bpm 62cal 9.58/13.87kmph
9) 1km - 6:32(6:32/km) 153/157bpm 74cal 9.18/10.71kmph
10) 1km - 5:35(5:35/km) 145/153bpm 51cal 10.76/11.99kmph
11) 1km - 5:18(5:18/km) 142/153bpm 42cal 11.3/12.6kmph
12) 1km - 5:39(5:39/km) 149/157bpm 57cal 10.62/13.17kmph
13) 1km - 5:26(5:26/km) 151/156bpm 56cal 11.06/12.56kmph
14) 1km - 4:57(4:57/km) 140/149bpm 30cal 12.13/12.83kmph
15) 1km - 5:28(5:28/km) 147/153bpm 44cal 10.96/14.38kmph
16) 1km - 5:30(5:30/km) 150/154bpm 53cal 10.92/12.06kmph
17) 1km - 5:19(5:19/km) 152/154bpm 52cal 11.29/11.72kmph
18) 1km - 5:12(5:12/km) 155/157bpm 52cal 11.52/11.89kmph
19) 1km - 5:25(5:25/km) 156/159bpm 52cal 11.09/11.72kmph
20) 1km - 5:23(5:23/km) 155/160bpm 52cal 11.14/11.39kmph
21) 1km - 5:26(5:26/km) 162/166bpm 53cal 11.05/12.43kmph
22) 0.56km - 3:13(5:43/km) 164/166bpm 35cal 10.48/12.43kmph

5:50 5:45 5:25 6:50 9:32 7:07 6:36 6:16 6:32 5:35 5:18 5:39 5:26 4:57 5:28 5:30 5:19 5:12 5:25 5:23 5:26 3:13

Pace

21%

17%

39%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:42	4:42	9:24	125 81-161	1176	162 124-174	3/20
1.00	10:53	6:11	12:21	137 97-165	1693	162 114-170	7/5
1.50	15:20	4:27	8:54	138 135-142	1228	164 158-170	5/9
2.00	19:53	4:33	9:06	139 132-145	1265	165 142-174	6/9
2.50	29:33	9:40	19:20	136 113-151	2630	160 112-168	40/3
3.00	38:00	8:27	16:54	152 148-156	2569	158 148-166	116/0
3.50	42:56	4:56	9:52	149 139-156	1470	164 156-180	17/9
4.00	49:48	6:52	13:43	149 128-159	2044	161 106-182	55/0
4.50	54:51	5:03	10:06	134 127-150	1354	169 156-194	0/61
5.00	1:00:11	5:20	10:41	146 134-156	1559	163 122-172	22/23
5.50	1:05:34	5:23	10:46	154 144-157	1658	164 160-170	40/1
6.00	1:09:59	4:25	8:49	143 135-154	1261	166 158-186	5/47
6.50	1:14:17	4:18	8:36	143 134-153	1230	168 116-238	7/49
7.00	1:18:35	4:18	8:36	144 137-153	1238	166 160-176	14/36
7.50	1:23:21	4:47	9:33	152 145-157	1452	166 160-170	33/15
8.00	1:27:36	4:15	8:30	150 145-156	1276	166 162-170	10/19
8.50	1:31:43	4:07	8:14	144 137-156	1185	168 162-182	2/55
9.00	1:35:58	4:15	8:30	140 135-150	1191	168 162-178	3/47
9.50	1:41:00	5:02	10:04	150 137-154	1509	167 162-178	9/2
10.00	1:45:14	4:14	8:27	151 149-153	1276	168 162-176	2/7
10.50	1:49:30	4:16	8:32	152 148-153	1298	167 162-178	2/8
11.00	1:53:46	4:16	8:33	154 151-157	1316	169 162-174	2/7
11.50	1:58:00	4:13	8:27	156 154-158	1317	169 166-174	6/11
12.00	2:02:22	4:22	8:44	156 154-158	1363	167 164-172	4/4
12.50	2:06:54	4:32	9:04	156 152-164	1415	168 162-172	14/6
13.00	2:11:07	4:13	8:27	162 156-165	1368	168 164-178	8/5
13.40	2:14:42	3:35	9:02	164 161-166	1481	168 164-172	13/3

Heart

147/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 225m, Flat prediction 1:54:51

Elevation Graph

Biggest Climbs (m)	Min/mi
225 10.1%	15:59
45 6.1%	10:49
29 7.1%	8:47
22 4.5%	10:12
15 3.1%	9:22
11 4.4%	10:38
See your biggest climbs

Cadence

165 (238 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	165	13.3	2:08:42	9:39
Walk	2.6	125	0.1	3:34	1:01:36
Still	1.8	-	-	2:27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:30	46.33%	More
800m	3:53	7:48	52.92%	More
1km	4:56	7:56	54.32%	More
Mile	8:13	8:13	55.33%	More
5k	26:45	8:37	57.84%	More
5 miles	43:16	8:39	58.37%	More
10k	54:03	8:42	58.42%	More
10 miles	1:32:57	9:18	56.23%	More
Half	2:11:45	10:03	52.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	55.73
5km	27:07	8:44	57.05
5M	44:55	8:59	56.23
10km	56:33	9:06	55.84
10M	1:33:38	9:22	55.82
Half	2:04:40	9:31	55.08
20M	3:15:14	9:46	55.73
Mara	4:19:56	9:55	55.82

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