Thu 1st Jun 2017 at 7:00pm by GlennR

Run > General

v warm

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Time
40:12
Miles
3.39
Min/mi
11:52
Pacing
83%
WAVA
42.90
Stride(cm)
91
Cals
412
Cadence
150
BPM
124
%MHR
71.6
B/mi
1469
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

Aborted interval session. Run-walk to warm up. Plan was to do 4 x 800m with two minute walk/jog recoveries, but after the second one my lungs were burning so I canned it.

Run-walk home to finish.

Split Summary
===
1) 1.09m - 14:08(12:58/m) 113/124bpm 136cal 4.62/6.72mph
2) 0.5m - 4:38(9:16/m) 138/146bpm 63cal 6.48/7.53mph
3) 0.14m - 2:00(14:15/m) 126/145bpm 21cal 4.21/6.53mph
4) 0.5m - 4:47(9:33/m) 143/148bpm 68cal 6.28/6.97mph
5) 0.01m - 11(16:42/m) 144/145bpm 2cal 3.59/6.12mph
6) 0m - 1(24:42/m) 142/142bpm 2.43/5.89mph
7) 0m - 1(23:52/m) 142/142bpm 2.51/5.85mph
8) 0m - 1(23:50/m) 141/141bpm 2.52/5.78mph
9) 0m - 1(21:57/m) 141/141bpm 2.73/5.72mph
10) 1.14m - 14:24(12:36/m) 123/140bpm 122cal 4.76/7.1mph

14:08 4:38 2:00 4:47 11 1 1 1 1 14:24

Hills of Death (HOD)
😲better to do than not

Pin Map

0mi in 0

Pace

13%

51%

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	2:02	2:02	16:13	97 77-114	1573	128 110-168	1/0
0.25	3:29	1:27	11:39	112 104-117	1305	151 112-172	1/1
0.38	5:09	1:40	13:23	115 108-120	1539	142 108-170	0/1
0.50	6:40	1:31	12:08	115 110-120	1395	148 112-178	0/0
0.63	8:17	1:36	12:50	116 110-122	1489	142 116-180	1/1
0.75	9:50	1:33	12:28	117 109-122	1458	144 106-172	0/1
0.88	11:24	1:34	12:28	116 111-121	1447	149 116-178	1/0
1.00	12:59	1:36	12:46	119 115-124	1519	143 72-172	0/0
1.13	14:25	1:25	11:24	118 112-123	1344	148 96-180	1/0
1.25	15:32	1:07	8:59	133 124-138	1194	177 174-178	0/2
1.38	16:44	1:12	9:37	139 138-141	1337	175 174-178	1/2
1.50	17:56	1:12	9:34	141 140-145	1349	175 174-180	5/1
1.63	19:21	1:25	11:18	142 126-146	1604	153 114-178	0/3
1.75	20:58	1:37	12:54	121 115-127	1560	146 84-180	3/0
1.88	22:06	1:09	9:11	139 127-146	1276	177 176-180	1/3
2.00	23:19	1:12	9:39	146 145-147	1409	176 174-178	3/0
2.13	24:29	1:10	9:24	147 145-148	1381	175 172-178	0/4
2.25	25:54	1:25	11:22	144 137-146	1636	157 88-174	1/2
2.38	27:45	1:51	14:48	120 109-136	1775	129 110-172	1/0
2.50	29:28	1:42	13:38	118 107-128	1609	140 76-172	0/0
2.63	30:52	1:24	11:14	118 110-123	1326	151 108-174	0/1
2.75	32:33	1:41	13:26	121 118-126	1625	140 102-172	1/0
2.88	34:01	1:29	11:49	125 120-131	1477	148 106-184	0/0
3.00	35:33	1:32	12:15	126 121-130	1543	141 104-176	0/0
3.13	37:14	1:40	13:23	124 120-129	1660	141 94-190	0/0
3.25	38:40	1:26	11:30	124 120-128	1425	149 96-174	1/0
3.38	40:04	1:24	11:13	126 121-131	1413	154 98-174	1/1
3.39	40:11	7	11:07	133 132-133	1479	170 166-172	0/0

Heart

124/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 40:12

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

150 (190 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	61.0	171	2.5	24:30	9:56
Walk	39.0	116	0.9	15:40	17:01
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:10	38.42%	More
800m	4:36	9:15	45.38%	More
1km	6:14	10:02	43.64%	More
Mile	10:01	10:01	46.10%	More
5k	36:18	11:41	43.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:23	10:23	44.48
5km	36:30	11:45	43.11
5M	1:01:52	12:22	41.55
10km	1:18:44	12:40	40.84
10M	2:13:28	13:21	39.89
Half	3:00:04	13:45	38.86
20M	4:47:55	14:24	38.51
Mara	6:28:27	14:50	38.06

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