Sun 26th Feb 2017 at 3:00pm by GlennR

Run > Medium Long Run

windy

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Time
1:28:37
Miles
7.03
Min/mi
12:36
Pacing
29%
WAVA
40.98
Stride(cm)
86
Cals
693
Cadence
149
BPM
114
%MHR
65.7
B/mi
1433
Asc(m)
42
Surface
Road

walk

Notes & Comments

1 comments

First three miles with Madame. Two minutes walk then 00:30/00:30 run-walk to three miles. After that 1:00/00:30.

Split Summary
===
1) 1m - 13:56(13:56/m) 105/118bpm 108cal 4.31/6.03mph
2) 1m - 14:12(14:12/m) 105/118bpm 91cal 4.23/5.38mph
3) 1m - 13:42(13:42/m) 107/116bpm 88cal 4.38/4.86mph
4) 1m - 11:50(11:50/m) 119/142bpm 100cal 5.07/6.62mph
5) 1m - 11:42(11:42/m) 118/135bpm 101cal 5.13/6.32mph
6) 1m - 11:24(11:24/m) 122/134bpm 99cal 5.26/6.87mph
7) 1m - 11:33(11:33/m) 125/136bpm 103cal 5.2/6.41mph
8) 0.03m - 18(10:18/m) 133/135bpm 3cal 5.82/5.8mph

13:56 14:12 13:42 11:50 11:42 11:24 11:33 18

Hills of Death (HOD)
Yeah

Pin Map

0mi in 0

Pace

28%

47%

10%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:56	3:56	15:45	94 69-113	1481	127 74-176	0/1
0.50	7:11	3:15	12:59	111 96-118	1440	146 112-170	0/1
0.75	10:27	3:16	13:04	110 103-118	1437	145 108-198	1/2
1.00	13:56	3:29	13:56	109 101-118	1518	142 114-184	1/2
1.25	17:12	3:16	13:05	109 102-117	1426	144 114-172	2/2
1.50	21:03	3:51	15:23	104 91-114	1600	139 88-168	1/1
1.75	24:41	3:39	14:35	100 91-108	1458	144 106-196	2/1
2.00	28:07	3:26	13:42	106 97-118	1452	143 112-168	2/1
2.25	31:32	3:25	13:40	106 98-113	1449	144 98-172	0/1
2.50	35:06	3:34	14:15	108 100-114	1540	140 94-178	1/0
2.75	38:28	3:22	13:26	106 99-113	1424	145 106-178	0/0
3.00	41:49	3:22	13:27	107 99-116	1438	146 114-172	1/1
3.25	51:20	9:31	38:03	122 72-142	4641	156 82-184	2/1
3.50	54:22	3:02	12:07	117 106-129	1418	154 98-180	1/1
3.75	57:18	2:56	11:45	117 107-129	1375	155 110-174	1/3
4.00	1:00:06	2:48	11:13	119 110-134	1335	157 88-176	2/1
4.25	1:03:09	3:03	12:13	120 109-130	1466	156 114-174	1/0
4.50	1:06:00	2:51	11:22	123 114-135	1399	156 118-176	2/0
4.75	1:10:03	4:03	16:11	112 92-127	1813	156 98-174	3/3
5.00	1:12:55	2:52	11:29	119 104-133	1366	155 106-176	2/3
5.25	1:15:49	2:54	11:37	119 106-132	1383	155 108-176	5/4
5.50	1:18:38	2:49	11:14	120 109-129	1348	155 94-176	1/5
5.75	1:21:30	2:53	11:31	121 110-130	1393	156 102-176	4/5
6.00	1:24:19	2:49	11:15	125 114-134	1407	156 114-178	3/2
6.25	1:27:19	3:00	12:01	123 114-131	1477	154 98-180	0/1
6.50	1:30:17	2:57	11:49	125 116-133	1478	154 98-180	1/1
6.75	1:33:15	2:58	11:54	124 116-133	1475	155 116-182	0/0
7.00	1:35:52	2:36	10:26	127 118-136	1325	164 116-178	1/1
7.03	1:36:09	17	10:20	133 130-135	1374	174 172-176	0/0

Heart

114/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 1:28:37

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (198 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	56.9	169	5	54:45	10:59
Walk	36.2	118	2	34:50	17:03
Still	6.8	-	-	6:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:25	33.57%	More
800m	5:27	10:57	38.02%	More
1km	6:51	11:01	39.42%	More
Mile	11:12	11:12	40.88%	More
5k	36:47	11:50	42.42%	More
5 miles	1:07:43	13:33	37.63%	More
10k	1:24:48	13:39	37.57%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	44.97
5km	35:49	11:32	43.56
5M	1:00:43	12:09	41.97
10km	1:17:17	12:26	41.23
10M	2:11:00	13:06	40.27
Half	2:56:45	13:30	39.21
20M	4:42:37	14:08	38.86
Mara	6:21:18	14:33	38.41

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