Tue 30th May 2017 at 7:00pm by GlennR

Run > Run-Walk

warm

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Time
57:38
Miles
4.52
Min/mi
12:45
Pacing
88.7%
WAVA
40.21
Stride(cm)
88
Cals
441
Cadence
143
BPM
112
%MHR
64.7
B/mi
1428
Asc(m)
42
Surface
Road

walk

Notes & Comments

00:30/00:30 run-walk. First three miles with Madame, extra bit via the north Cambridge anthrax pits.

Split Summary
===
1) 1m - 13:59(13:59/m) 103/114bpm 98cal 4.29/6.37mph
2) 1m - 12:18(12:18/m) 109/124bpm 87cal 4.88/7.41mph
3) 1m - 13:02(13:02/m) 112/128bpm 93cal 4.6/6.1mph
4) 1m - 12:03(12:03/m) 121/131bpm 108cal 4.98/7.14mph
5) 0.52m - 6:16(12:09/m) 123/132bpm 55cal 4.94/6.51mph

13:59 12:18 13:02 12:03 6:16

Pin Map

0mi in 0

Pace

26%

61%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:05	2:05	16:40	89 71-107	1484	126 98-168	0/0
0.25	3:41	1:36	12:44	105 98-114	1337	145 102-168	1/1
0.38	5:27	1:46	14:09	103 96-110	1458	140 92-168	0/1
0.50	7:12	1:45	14:00	105 97-111	1471	137 100-166	0/0
0.63	8:53	1:41	13:26	106 99-112	1424	142 104-170	1/1
0.75	10:30	1:37	12:56	105 100-110	1358	145 100-172	0/1
0.88	12:14	1:44	13:53	105 100-111	1458	139 112-174	1/0
1.00	13:58	1:45	13:56	106 96-113	1478	136 78-180	0/0
1.13	15:33	1:35	12:38	102 91-109	1288	148 104-172	0/0
1.25	17:14	1:41	13:26	103 93-109	1384	139 112-170	1/1
1.38	18:50	1:36	12:47	107 99-112	1368	145 114-178	0/1
1.50	20:20	1:30	12:03	105 99-113	1266	145 114-172	1/0
1.63	21:51	1:30	12:04	112 102-118	1351	142 92-174	0/2
1.75	23:19	1:28	11:47	111 103-119	1309	145 112-174	0/0
1.88	24:45	1:26	11:25	114 105-121	1301	146 96-178	0/1
2.00	26:16	1:31	12:10	117 111-124	1423	143 104-178	0/1
2.13	27:59	1:43	13:45	112 105-117	1540	138 96-170	2/0
2.25	29:33	1:34	12:30	110 104-116	1376	147 98-178	1/1
2.38	31:16	1:43	13:43	110 103-116	1509	138 98-170	1/1
2.50	32:53	1:38	13:02	111 104-115	1447	142 114-170	1/1
2.63	34:26	1:32	12:20	110 103-116	1357	146 112-172	1/0
2.75	36:07	1:41	13:28	112 105-116	1509	137 96-172	0/0
2.88	37:53	1:46	14:06	111 104-117	1566	142 94-172	1/0
3.00	39:18	1:25	11:23	116 105-128	1321	159 98-170	1/0
3.13	40:55	1:37	12:54	122 116-128	1575	141 110-172	0/0
3.25	42:23	1:28	11:43	117 113-123	1370	148 114-184	1/1
3.38	44:01	1:38	13:04	119 111-125	1554	140 102-174	0/0
3.50	45:23	1:22	10:57	118 114-124	1292	151 112-180	0/1
3.63	46:57	1:35	12:36	122 115-127	1538	143 114-178	0/2
3.75	48:21	1:24	11:10	123 118-129	1374	151 110-186	2/0
3.88	49:59	1:38	13:00	125 119-131	1625	143 114-176	2/0
4.00	51:21	1:23	11:00	120 116-123	1320	152 110-192	0/2
4.13	52:58	1:36	12:52	123 118-128	1583	140 104-174	0/0
4.25	54:28	1:30	12:00	121 116-126	1452	151 102-180	1/0
4.38	56:09	1:41	13:27	122 115-129	1640	141 102-176	1/0
4.50	57:29	1:20	10:43	127 121-132	1362	155 112-180	0/0
4.51	57:37	8	9:15	129 128-130	1193	174 172-176	0/0

Heart

112/132max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 57:38

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

143 (192 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.3	168	3	30:08	10:08
Walk	47.7	115	1.5	27:29	17:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:48	11:18	31.19%	More
800m	5:44	11:32	36.42%	More
1km	7:18	11:44	37.28%	More
Mile	11:56	11:56	38.71%	More
5k	38:23	12:21	41.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:49	10:49	42.70
5km	38:02	12:15	41.37
5M	1:04:28	12:54	39.88
10km	1:22:02	13:12	39.19
10M	2:19:04	13:54	38.28
Half	3:07:37	14:19	37.29
20M	5:00:00	15:00	36.96
Mara	6:44:46	15:27	36.53

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