Fri 10th Mar 2017 at 1:00pm by CStar

Run > Steady-State

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Time
36:20
Miles
4.47
Min/mi
8:08
Pacing
93%
WAVA
58.39
Stride(cm)
114
Cals
457
Cadence
174
BPM
137
%MHR
72.2
B/mi
1114
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

7 comments

Split Summary
===
1) 1m - 8:21(8:21/m) 123/131bpm 87cal 7.18/7.89mph
2) 1m - 8:03(8:03/m) 135/144bpm 98cal 7.46/8.54mph
3) 1m - 8:15(8:15/m) 143/146bpm 108cal 7.27/7.62mph
4) 1m - 7:57(7:57/m) 150/155bpm 111cal 7.55/7.97mph
5) 0.47m - 3:44(8:00/m) 151/154bpm 53cal 7.5/7.87mph

8:21 8:03 8:15 7:57 3:44

	Bintmcskint Nice nippy little run there, Sir
	CStar
	Bintmcskint How's it going? You happy with your training so far?
	CStar Very, thanks. Feeling really strong at the moment. Lots of miles but also listening to the legs.
	CStar Very, thanks. Feeling really strong at the moment. Lots of miles but also listening to the legs.
	Bintmcskint That sounds excellent. Looking forward to seeing you fly by Fetchpoint
	CStar FP will be just the filip I need at that stage. Just need to get to 20 in a sensible state. Enjoy your SDW recce.

Pace

15%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:10	98 46-129	898	171 170-174	1/2
0.25	2:10	1:01	8:10	124 121-128	1012	174 172-174	1/2
0.38	3:10	1:00	7:59	125 121-126	998	174 172-178	1/4
0.50	4:12	1:02	8:15	125 124-126	1032	174 168-176	2/1
0.63	5:13	1:01	8:10	126 125-126	1029	176 174-178	3/1
0.75	6:13	1:00	8:03	127 125-127	1022	175 170-178	4/2
0.88	7:17	1:03	8:28	128 125-130	1083	173 172-176	6/0
1.00	8:21	1:04	8:31	129 128-131	1099	174 172-176	7/0
1.13	9:31	1:11	9:25	129 127-131	1215	172 168-176	2/4
1.25	10:24	53	7:00	130 127-133	910	175 170-180	0/9
1.38	11:22	58	7:42	137 133-139	1055	178 176-180	2/1
1.50	12:20	59	7:50	136 135-138	1064	174 172-176	3/5
1.63	13:25	1:04	8:35	135 133-138	1159	173 172-176	3/2
1.75	14:22	57	7:39	136 132-137	1041	173 172-176	1/6
1.88	15:22	1:00	8:01	138 136-140	1105	173 170-176	2/3
2.00	16:23	1:01	8:08	142 140-144	1155	173 172-174	1/4
2.13	17:32	1:09	9:08	141 140-143	1289	172 170-174	3/4
2.25	18:33	1:01	8:06	142 140-144	1150	173 172-176	1/2
2.38	19:31	59	7:48	142 140-143	1108	173 170-174	0/2
2.50	20:32	1:01	8:05	142 140-144	1147	173 172-174	3/0
2.63	21:32	1:00	8:03	144 142-145	1159	176 174-178	2/3
2.75	22:34	1:02	8:15	142 141-143	1171	175 172-176	2/2
2.88	23:37	1:03	8:24	144 141-146	1210	174 172-176	6/0
3.00	24:38	1:01	8:09	144 143-146	1175	175 172-176	4/2
3.13	25:41	1:03	8:26	146 144-147	1230	173 158-176	1/2
3.25	26:39	57	7:40	150 145-155	1149	172 164-176	2/2
3.38	27:39	1:00	7:59	150 149-151	1197	171 170-174	0/6
3.50	28:36	58	7:42	151 147-154	1163	173 170-176	2/3
3.63	29:37	1:01	8:09	150 147-151	1223	175 172-178	3/2
3.75	30:39	1:02	8:14	152 151-154	1250	174 170-176	4/3
3.88	31:37	58	7:47	151 150-152	1175	177 176-178	1/2
4.00	32:35	57	7:38	151 148-152	1153	178 176-180	3/2
4.13	33:34	1:00	7:58	152 150-153	1210	176 174-178	3/1
4.25	34:35	1:00	8:02	151 149-154	1214	178 176-180	4/0
4.38	35:36	1:01	8:08	152 151-153	1237	174 168-178	1/2
4.46	36:15	39	7:49	151 150-152	1181	174 172-176	2/0

Heart

136/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 28m, Flat prediction 36:16

Elevation Graph

Biggest Climbs (m)	Min/mi
21 2.2%	8:12
10 1.2%	8:10
See your biggest climbs

Cadence

174 (180 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	173	4.5	36:10	8:07
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	45.35%	More
800m	3:51	7:44	50.40%	More
1km	4:47	7:43	52.73%	More
Mile	7:52	7:52	54.56%	More
5k	24:54	8:01	58.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	62.82
5km	24:12	7:47	60.37
5M	41:11	8:14	57.77
10km	52:29	8:27	56.61
10M	1:29:17	8:56	55.00
Half	2:00:41	9:13	53.43
20M	3:13:34	9:41	52.79
Mara	4:21:41	9:59	52.06

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