Fri 10th Mar 2017 at 6:00pm by GlennR

Run > Run-Walk

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Time
46:23
Miles
4.02
Min/mi
11:32
Pacing
83%
WAVA
44.29
Stride(cm)
89
Cals
505
Cadence
156
BPM
132
%MHR
76.2
B/mi
1521
Asc(m)
42
Surface
Road

walk

Notes & Comments

1.5 minutes walk, then 1:00/00:30 run-walk. Cadence work in the second mile, acceleration gliders in the third.

Split Summary
===
1) 1m - 12:42(12:42/m) 125/159bpm 120cal 4.73/6.07mph
2) 1m - 10:58(10:58/m) 141/160bpm 129cal 5.47/6.91mph
3) 1m - 10:57(10:57/m) 133/146bpm 134cal 5.48/7.45mph
4) 1m - 11:26(11:26/m) 129/138bpm 118cal 5.25/7.12mph
5) 0.02m - 21(16:26/m) 134/136bpm 4cal 3.65/5.76mph

12:42 10:58 10:57 11:26 21

Pin Map

0mi in 0

Pace

45%

17%

20%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:00	2:00	15:58	113 96-122	1804	125 98-168	0/0
0.25	3:32	1:32	12:18	119 111-126	1464	151 116-170	0/1
0.38	5:09	1:37	12:52	113 103-119	1454	151 102-168	0/1
0.50	6:40	1:31	12:11	115 107-123	1402	153 118-170	0/0
0.63	8:12	1:32	12:18	116 109-122	1427	153 118-170	0/1
0.75	9:41	1:29	11:50	132 119-146	1563	155 118-172	1/1
0.88	11:11	1:30	11:59	147 143-153	1761	154 120-174	0/2
1.00	12:42	1:31	12:09	152 148-159	1846	153 112-174	1/0
1.13	14:08	1:26	11:27	157 153-160	1797	157 118-182	1/2
1.25	15:32	1:24	11:12	144 131-159	1614	158 116-182	1/0
1.38	16:58	1:26	11:27	138 134-144	1579	158 118-180	1/0
1.50	18:22	1:24	11:14	142 137-148	1595	159 120-182	1/0
1.63	19:46	1:24	11:13	142 137-146	1592	159 114-182	1/0
1.75	21:09	1:23	11:02	136 123-142	1501	159 120-182	1/1
1.88	22:26	1:17	10:14	134 122-145	1371	164 118-184	1/0
2.00	23:40	1:14	9:55	132 124-139	1308	168 118-182	1/0
2.13	25:01	1:21	10:50	132 125-138	1429	162 118-184	0/1
2.25	26:22	1:21	10:49	131 122-139	1416	159 120-186	1/1
2.38	27:45	1:22	10:59	132 122-139	1449	157 98-186	0/1
2.50	29:06	1:22	10:55	130 120-137	1419	159 120-188	1/1
2.63	30:29	1:23	11:00	132 123-137	1452	159 120-188	0/1
2.75	31:51	1:22	10:55	134 124-140	1463	159 118-188	0/0
2.88	33:12	1:21	10:51	135 125-141	1466	158 120-188	0/1
3.00	34:38	1:25	11:22	139 128-146	1580	159 110-186	1/1
3.13	36:12	1:34	12:33	127 117-132	1594	156 116-178	1/1
3.25	37:41	1:30	11:57	124 118-131	1482	156 106-184	2/0
3.38	39:08	1:27	11:37	128 118-137	1486	157 116-192	1/1
3.50	40:33	1:25	11:17	131 122-137	1478	159 116-182	1/1
3.63	41:54	1:21	10:46	132 123-138	1421	163 120-180	0/0
3.75	43:13	1:19	10:34	132 125-138	1394	164 110-182	1/0
3.88	44:36	1:23	11:01	129 124-136	1421	160 104-178	1/1
4.00	46:03	1:27	11:39	131 125-135	1526	157 116-188	1/0
4.02	46:23	20	17:14	135 131-136	2328	123 88-168	0/0

Heart

132/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 46:23

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (192 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.0	174	3.1	30:37	9:55
Walk	34.0	119	0.9	15:46	16:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:52	35.68%	More
800m	5:06	10:16	40.90%	More
1km	6:28	10:25	42.02%	More
Mile	10:39	10:39	43.37%	More
5k	34:37	11:08	45.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:55	9:55	46.57
5km	34:51	11:13	45.15
5M	59:05	11:49	43.51
10km	1:15:11	12:06	42.76
10M	2:07:28	12:45	41.77
Half	2:51:58	13:08	40.69
20M	4:34:58	13:45	40.32
Mara	6:11:00	14:10	39.85

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