Thu 11th May 2017 at 7:00pm by snogard

Run > Recovery Run

Good
warm

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Time
52:52
Miles
4.03
Min/mi
13:07
Pacing
68%
WAVA
44.68
Stride(cm)
80
Cals
400
Cadence
154
BPM
131
%MHR
69.2
B/mi
1716
Asc(m)
42
Hillscore
7
Surface
Trail

Notes & Comments

1 comments

Split Summary
===
1) 1m - 10:55(10:55/m) 131/139bpm 93cal 5.49/6.18mph
2) 1m - 12:27(12:27/m) 131/142bpm 98cal 4.82/6.24mph
3) 1m - 15:15(15:15/m) 129/148bpm 105cal 3.93/5.95mph
4) 1m - 13:55(13:55/m) 133/145bpm 102cal 4.31/5.97mph
5) 0.03m - 20(10:29/m) 138/139bpm 2cal 5.73/5.36mph

10:55 12:27 15:15 13:55 20

Autumnleaves
Nicely done

Pace

57%

17%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:16	106 84-126	1194	156 122-162	2/1
0.25	2:47	1:23	11:02	134 129-139	1479	161 160-166	3/1
0.38	4:05	1:18	10:21	133 131-139	1377	161 158-164	1/0
0.50	5:27	1:22	10:54	134 132-136	1460	162 160-164	1/1
0.63	6:44	1:17	10:15	137 135-138	1405	162 160-164	0/4
0.75	8:00	1:16	10:11	136 135-137	1386	162 160-164	0/1
0.88	9:25	1:25	11:24	135 132-137	1538	159 158-160	2/1
1.00	10:55	1:30	12:00	134 133-136	1608	159 156-160	2/1
1.13	12:17	1:22	10:52	136 133-138	1478	159 158-164	1/6
1.25	13:48	1:31	12:10	130 123-138	1582	160 158-176	3/7
1.38	15:20	1:31	12:11	119 116-123	1449	161 156-186	0/24
1.50	17:17	1:58	15:43	122 115-135	1918	154 122-160	1/5
1.63	18:50	1:33	12:22	138 134-142	1706	159 156-166	1/0
1.75	20:40	1:50	14:36	127 120-137	1854	156 124-162	2/1
1.88	22:01	1:21	10:49	137 132-140	1481	160 158-162	0/3
2.00	23:22	1:22	10:54	139 138-141	1514	161 158-164	0/1
2.13	24:50	1:28	11:41	142 139-146	1659	161 156-164	6/0
2.25	28:13	3:23	27:05	124 111-148	3358	143 114-236	14/0
2.38	29:41	1:27	11:40	134 128-137	1562	158 156-162	1/4
2.50	31:30	1:49	14:35	135 128-140	1968	161 148-178	5/9
2.63	33:03	1:33	12:23	135 126-147	1672	157 148-160	6/6
2.75	35:37	2:35	20:37	120 103-146	2475	126 110-162	11/2
2.88	37:06	1:29	11:51	130 117-136	1540	159 156-160	1/6
3.00	38:38	1:32	12:12	138 135-143	1684	154 138-162	6/0
3.13	41:31	2:53	23:07	133 116-144	3075	117 84-178	17/0
3.25	43:07	1:35	12:44	129 119-136	1642	154 150-158	4/3
3.38	44:44	1:38	13:02	134 131-137	1746	159 156-168	2/6
3.50	46:19	1:35	12:39	132 130-138	1670	159 156-164	6/5
3.63	48:20	2:01	16:05	131 115-144	2107	140 112-164	0/3
3.75	49:50	1:30	12:00	132 125-135	1584	159 156-162	1/2
3.88	51:09	1:19	10:29	139 136-141	1457	160 158-162	1/1
4.00	52:32	1:24	11:11	139 136-140	1555	161 158-164	0/1
4.03	52:50	18	10:26	138 137-139	1440	161 160-162	0/0

Heart

131/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 44m, Flat prediction 49:37

Elevation Graph

Biggest Climbs (m)	Min/mi
26 6.3%	16:01
22 4.7%	16:35
18 11.5%	22:51
See your biggest climbs

Cadence

154 (236 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.5	159	3.7	45:11	12:05
Walk	13.7	118	0.3	7:13	24:59
Still	0.8	-	-	26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:09	41.36%	More
800m	5:09	10:22	45.75%	More
1km	6:31	10:29	46.99%	More
Mile	10:51	10:51	47.64%	More
5k	41:10	13:15	43.86%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:25	11:25	45.26
5km	39:43	12:47	45.46
5M	1:07:01	13:24	44.07
10km	1:25:07	13:42	43.49
10M	2:23:40	14:22	42.57
Half	3:13:21	14:46	41.38
20M	5:07:57	15:24	41.03
Mara	6:54:27	15:49	40.47

Bespoke Fields

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