Fri 12th May 2017 at 1:00pm by Hawkins

Run > General

Not good
warm

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Time
33:34
Miles
4.12
Min/mi
8:09
Pacing
97%
WAVA
52.98
Stride(cm)
113
Cals
486
Cadence
175
BPM
146
%MHR
70.2
B/mi
1190
Asc(m)
42
Surface
Road

heavy

Notes & Comments

I felt heavy-legged on this llunchtime run.

Split Summary
===
1) 1m - 8:09(8:09/m) 141/155bpm 114cal 7.37/8.29mph
2) 1m - 8:11(8:11/m) 146/151bpm 119cal 7.33/7.53mph
3) 1m - 8:08(8:08/m) 149/155bpm 119cal 7.37/7.56mph
4) 1m - 8:09(8:09/m) 151/163bpm 120cal 7.36/7.56mph
5) 0.12m - 57(8:08/m) 157/159bpm 14cal 7.38/7.39mph

8:09 8:11 8:08 8:09 57

Pace

94%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:12	116 76-148	952	168 164-174	0/2
0.25	2:07	1:05	8:41	152 149-155	1319	168 166-170	0/2
0.38	3:04	58	7:43	144 140-147	1111	172 168-176	4/1
0.50	4:05	1:01	8:07	138 136-142	1121	172 170-174	0/0
0.63	5:06	1:00	8:02	141 140-142	1133	171 170-172	1/1
0.75	6:05	59	7:56	145 142-147	1150	172 170-174	1/1
0.88	7:05	1:00	7:58	145 140-147	1156	172 170-174	1/1
1.00	8:09	1:04	8:30	147 144-150	1248	173 172-176	1/0
1.13	9:09	1:00	8:01	144 142-147	1156	173 168-176	1/2
1.25	10:09	1:00	8:03	147 142-151	1183	176 174-178	0/3
1.38	11:11	1:02	8:16	147 145-148	1216	174 174-176	1/2
1.50	12:13	1:02	8:13	144 142-145	1183	175 170-178	5/1
1.63	13:15	1:02	8:14	148 145-149	1220	175 172-178	1/2
1.75	14:16	1:01	8:08	148 146-149	1205	177 176-178	4/3
1.88	15:18	1:02	8:17	144 140-148	1192	174 172-176	1/1
2.00	16:20	1:02	8:16	147 144-149	1216	176 172-176	2/1
2.13	17:21	1:02	8:12	146 144-148	1197	175 172-180	0/1
2.25	18:23	1:02	8:15	145 143-149	1197	177 176-178	1/1
2.38	19:22	59	7:51	148 145-149	1162	177 174-178	1/2
2.50	20:23	1:01	8:09	149 145-154	1214	179 176-182	1/0
2.63	21:23	1:00	8:02	153 152-155	1228	177 174-178	1/0
2.75	22:25	1:01	8:11	150 148-153	1227	176 174-178	0/1
2.88	23:27	1:02	8:15	147 144-151	1212	176 174-178	0/1
3.00	24:28	1:02	8:13	151 146-155	1240	176 172-180	1/0
3.13	25:28	1:00	8:03	155 150-160	1248	175 172-180	1/1
3.25	26:30	1:02	8:13	148 145-149	1215	175 166-180	0/2
3.38	27:31	1:01	8:08	151 147-153	1229	178 174-180	2/1
3.50	28:33	1:02	8:19	148 146-151	1231	176 174-178	1/0
3.63	29:32	59	7:51	149 149-150	1170	178 176-180	0/2
3.75	30:34	1:01	8:10	156 147-163	1274	174 168-180	2/1
3.88	31:35	1:02	8:14	151 148-158	1242	176 172-182	1/3
4.00	32:37	1:02	8:16	155 152-157	1282	178 174-180	2/2
4.11	33:30	53	8:08	156 155-158	1269	178 176-180	1/0

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 33:34

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (182 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	4.1	33:30	8:09
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:54	38.60%	More
800m	3:56	7:55	44.16%	More
1km	4:56	7:57	46.10%	More
Mile	8:02	8:02	48.81%	More
5k	25:15	8:08	52.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	56.33
5km	24:32	7:54	54.36
5M	41:37	8:19	52.01
10km	52:58	8:31	51.03
10M	1:29:49	8:59	49.70
Half	2:01:13	9:15	48.33
20M	3:13:52	9:42	47.88
Mara	4:21:38	9:59	47.31

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