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Sat 21st Mar 2015 at 11:00am by AD

Run > Race

Coniston 14

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Time
1:25:57
Miles
13.80
Min/mi
6:14
Pacing
89.9%
WAVA
76.22
Stride(cm)
133
Cals
1284
Cadence
195
BPM
177
%MHR
103.4
B/mi
1102
Asc(m)
42
Hillscore
23
Surface
Road

Notes & Comments

New pb raced hard felt good --- knackered on teh hill up to brantwood but recovered and passed two in teh final mile well chuffed

plit Summary
===
1) 1m - 6:19(6:19/m) 174/190bpm 84cal 4.24/4.75/hr
2) 1m - 5:59(5:59/m) 188/192bpm 97cal 4.49/4.85/hr
3) 1m - 6:04(6:04/m) 181/190bpm 98cal 4.42/4.73/hr
4) 1m - 5:34(5:34/m) 176/182bpm 85cal 4.82/5.55/hr
5) 1m - 6:12(6:12/m) 175/178bpm 91cal 4.33/5.58/hr
6) 1m - 6:06(6:06/m) 175/178bpm 90cal 4.4/6.4/hr
7) 1m - 6:13(6:13/m) 174/176bpm 92cal 4.31/4.76/hr
8) 1m - 6:16(6:16/m) 175/178bpm 93cal 4.28/5.34/hr
9) 1m - 6:25(6:25/m) 175/178bpm 94cal 4.18/4.56/hr
10) 1m - 6:31(6:31/m) 176/179bpm 98cal 4.11/4.7/hr
11) 1m - 6:28(6:28/m) 175/178bpm 96cal 4.15/6.12/hr
12) 1m - 6:57(6:57/m) 178/180bpm 105cal 3.86/4.4/hr
13) 1m - 6:09(6:09/m) 175/180bpm 89cal 4.36/7.09/hr
14) 0.8m - 4:45(5:55/m) 180/186bpm 72cal 4.53/5.98/hr

6:19 5:59 6:04 5:34 6:12 6:06 6:13 6:16 6:25 6:31 6:28 6:57 6:09 4:45

Pin Map

0mi in 0

Pace

31%

64%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:00	3:00	6:00	158 63-182	947	191 178-196	15/1
1.00	6:19	3:19	6:38	187 183-190	1240	192 186-194	26/0
1.50	9:19	3:00	6:00	189 185-192	1133	191 186-194	10/5
2.00	12:17	2:59	5:58	187 184-190	1115	192 188-196	7/15
2.50	15:18	3:01	6:02	185 182-190	1116	192 186-194	2/4
3.00	18:21	3:03	6:06	178 172-183	1086	194 188-232	9/4
3.50	21:11	2:50	5:39	178 172-182	1007	194 188-198	3/25
4.00	23:55	2:44	5:29	173 172-179	947	197 192-200	0/31
4.50	26:59	3:03	6:07	175 173-178	1069	195 184-198	12/12
5.00	30:07	3:09	6:17	174 171-178	1093	196 186-200	12/2
5.50	33:06	2:59	5:58	175 174-177	1043	196 190-200	4/7
6.00	36:13	3:07	6:14	175 173-178	1090	196 186-200	6/12
6.50	39:21	3:08	6:16	174 171-176	1092	195 184-212	7/6
7.00	42:26	3:05	6:10	173 169-176	1066	196 192-198	7/11
7.50	45:40	3:15	6:29	176 174-178	1141	197 188-202	15/1
8.00	48:42	3:01	6:03	175 173-177	1058	197 192-200	3/11
8.50	51:55	3:13	6:26	175 173-177	1126	196 190-200	10/13
9.00	55:07	3:12	6:24	175 173-178	1119	198 194-200	6/7
9.50	58:21	3:15	6:29	176 170-179	1142	197 190-200	17/17
10.00	1:01:38	3:17	6:34	176 173-178	1155	195 186-200	20/10
10.50	1:04:53	3:15	6:30	175 173-178	1136	196 186-200	11/7
11.00	1:08:06	3:13	6:26	176 172-178	1131	195 190-200	10/16
11.50	1:11:31	3:25	6:51	177 175-179	1211	194 188-198	20/4
12.00	1:15:02	3:31	7:02	178 177-180	1253	192 184-196	14/2
12.50	1:17:57	2:55	5:51	173 170-178	1011	193 184-198	0/46
13.00	1:21:12	3:14	6:28	178 173-180	1152	197 190-200	5/4
13.50	1:24:16	3:04	6:08	179 178-182	1098	197 192-200	7/3
13.80	1:25:57	1:41	5:34	183 181-186	1018	195 178-208	5/7

Heart

177/192max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 77m, Flat prediction 1:24:28

Elevation Graph

Biggest Climbs (m)	Min/mi
58 2.9%	6:17
25 4.5%	6:45
17 4.5%	7:18
15 2.1%	6:17
14 4.2%	6:31
14 2.0%	6:22
See your biggest climbs

Cadence

195 (232 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	194	13.8	1:25:54	6:13
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	3	-

Predictions

Dist	Time	Per Mile	WAVA
1M	5:19	5:19	78.85
5km	17:42	5:42	79.35
5M	29:18	5:52	78.00
10km	36:53	5:56	77.29
10M	1:01:05	6:07	76.52
Half	1:21:20	6:13	75.78
20M	2:07:22	6:22	75.57
Mara	2:49:35	6:28	75.80

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