Wed 1st Jul 2015 at 6:00pm by mohawk sop

Run > Race

v warm

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Time
29:40
Miles
3.76
Min/mi
7:53
Pacing
84%
WAVA
54.25
Stride(cm)
114
Cals
365
Cadence
179
BPM
163
%MHR
86.4
B/mi
1288
Asc(m)
42
Hillscore
10
Surface
Mixed

Notes & Comments

Split Summary
===
1) 0.62m - 4:11(6:44/m) 146/159bpm 44cal 8.92/10.76mph
2) 0.62m - 4:46(7:41/m) 163/168bpm 59cal 7.81/10.43mph
3) 0.62m - 5:08(8:15/m) 167/170bpm 65cal 7.27/9.43mph
4) 0.62m - 4:49(7:45/m) 166/170bpm 61cal 7.74/11.81mph
5) 0.62m - 5:16(8:29/m) 166/169bpm 66cal 7.07/8.78mph
6) 0.62m - 5:17(8:31/m) 168/178bpm 68cal 7.05/10.7mph
7) 0.03m - 12(6:05/m) 178/179bpm 2cal 9.87/10.41mph

4:11 4:46 5:08 4:49 5:16 5:17 12

Pin Map

Spencers Dash

0mi in 0

Pace

28%

41%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:27	118 85-142	879	174 74-190	0/3
0.25	1:45	49	6:36	148 143-153	976	179 176-182	0/5
0.38	2:33	48	6:25	155 153-157	994	179 178-182	0/7
0.50	3:23	50	6:36	154 152-156	1017	178 176-180	0/8
0.63	4:11	48	6:23	157 154-159	1003	178 176-178	0/9
0.75	5:04	53	7:02	158 157-160	1110	180 178-184	0/3
0.88	5:56	52	6:57	161 159-162	1118	180 180-182	2/1
1.00	6:58	1:02	8:18	163 161-164	1352	180 178-182	6/0
1.13	8:00	1:02	8:16	165 162-168	1363	182 180-184	8/0
1.25	8:59	1:00	7:56	168 166-168	1333	181 180-182	3/0
1.38	10:00	1:00	8:02	167 166-168	1340	180 180-180	6/0
1.50	11:02	1:03	8:23	167 165-168	1399	181 180-182	7/0
1.63	12:08	1:05	8:43	167 165-169	1456	182 182-182	5/0
1.75	13:13	1:06	8:46	167 166-170	1463	182 180-184	6/0
1.88	14:08	54	7:14	169 167-170	1222	182 180-184	1/5
2.00	14:56	48	6:24	169 168-170	1081	182 178-186	0/14
2.13	15:48	52	6:59	165 163-168	1152	178 178-178	0/6
2.25	16:43	55	7:17	164 163-165	1195	178 178-180	0/7
2.38	17:44	1:02	8:13	165 163-167	1356	180 178-180	0/1
2.50	19:06	1:21	10:50	166 164-168	1799	175 166-180	12/0
2.63	20:24	1:19	10:30	168 167-169	1763	174 172-178	8/0
2.75	21:27	1:03	8:20	166 165-168	1384	176 176-178	2/1
2.88	22:26	59	7:51	165 164-166	1295	175 174-176	1/3
3.00	23:22	56	7:30	165 164-165	1237	178 176-180	0/6
3.13	24:19	57	7:37	163 162-164	1242	177 176-178	0/7
3.25	25:16	57	7:35	165 163-167	1252	178 178-178	0/4
3.38	26:19	1:03	8:21	166 165-167	1386	179 178-180	4/0
3.50	27:30	1:11	9:31	168 166-169	1600	180 180-180	14/0
3.63	28:49	1:19	10:31	171 168-174	1798	179 176-180	7/0
3.75	29:35	47	6:12	177 174-179	1098	181 178-182	0/1
3.76	29:40	5	7:11	178 178-179	1277	178 178-182	0/0

Heart

163/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 51m, Flat prediction 28:34

Elevation Graph

Biggest Climbs (m)	Min/mi
51 2.7%	7:59
28 6.4%	8:23
24 4.0%	8:48
See your biggest climbs

Cadence

179 (190 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	179	3.8	29:37	7:53
Walk	0.2	86	0	3	29:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:22	47.62%	More
800m	3:11	6:24	54.07%	More
1km	4:04	6:33	55.42%	More
Mile	6:55	6:55	56.30%	More
5k	24:08	7:46	54.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:50	6:50	57.02
5km	24:01	7:44	55.13
5M	40:41	8:08	52.87
10km	51:46	8:20	51.92
10M	1:27:43	8:46	50.62
Half	1:58:20	9:02	49.26
20M	3:09:08	9:27	48.83
Mara	4:15:07	9:44	48.28

Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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