Sun 1st Oct 2017 at 10:00am by WilliamCuffay

Run > Tempo

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Time
1:00:39
Miles
7.01
Min/mi
8:39
Pacing
0%
WAVA
53.83
Stride(cm)
104
Cals
708
Cadence
179
BPM
155
%MHR
90.4
B/mi
1337
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

A combination of Tempo with hill training thrown for good measure

Split Summary
===
1) 1m - 10:31(10:31/m) 136/148bpm 106cal 5.71/6.22mph
2) 1m - 9:07(9:07/m) 148/161bpm 100cal 6.58/7.62mph
3) 1m - 8:44(8:44/m) 152/165bpm 96cal 6.86/7.64mph
4) 1m - 7:30(7:30/m) 171/178bpm 101cal 7.99/8.72mph
5) 1m - 7:49(7:49/m) 163/178bpm 95cal 7.68/8.91mph
6) 1m - 8:30(8:30/m) 164/178bpm 105cal 7.06/7.83mph
7) 1m - 8:26(8:26/m) 164/175bpm 105cal 7.12/8.35mph
8) 0.01m - 2(6:10/m) 172/172bpm 9.72/8.18mph

10:31 9:07 8:44 7:30 7:49 8:30 8:26 2

Pin Map

0mi in 0

Pace

13%

17%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:45	2:45	10:59	120 79-138	1318	169 166-176	5/1
0.50	5:19	2:34	10:17	135 131-141	1389	173 168-176	5/2
0.75	7:56	2:37	10:28	143 140-148	1496	172 166-176	10/0
1.00	10:30	2:34	10:16	142 138-146	1457	172 168-174	4/1
1.25	13:02	2:32	10:06	142 137-145	1435	172 168-176	2/3
1.50	15:26	2:25	9:39	145 139-148	1398	174 172-180	4/3
1.75	17:33	2:06	8:25	152 145-157	1280	177 174-182	1/8
2.00	19:37	2:04	8:18	156 151-161	1295	180 174-184	7/8
2.25	21:48	2:11	8:45	159 150-163	1390	178 168-184	5/2
2.50	31:06	9:18 +6:53	37:12	130 92-153	4835	166 108-186	3/5
2.75	33:12	2:06	8:23	160 153-164	1342	183 178-188	9/3
3.00	35:40	2:28 +26	9:51	156 147-165	1538	182 174-194	2/5
3.25	37:26	1:46	7:05	167 163-170	1182	185 180-190	2/10
3.50	39:15	1:49	7:17	168 165-171	1225	185 180-188	4/11
3.75	41:17	2:01	8:05	175 171-178	1414	187 180-192	16/1
4.00	43:12	1:55	7:40	173 168-176	1327	185 180-190	1/6
4.25	48:25	5:13 +3:10	20:52	146 117-163	3047	181 120-192	5/4
4.50	50:26	2:01	8:05	168 165-171	1357	186 178-192	4/7
4.75	52:14	1:49	7:15	169 164-176	1224	188 182-200	7/11
5.00	54:51	2:36 +42	10:26	170 158-178	1772	187 124-200	10/2
5.25	58:07	3:16 +1:00	13:05	161 139-177	2105	181 164-190	10/0
5.50	1:00:10	2:03	8:14	167 163-169	1374	182 176-188	1/11
5.75	1:03:17	3:06 +58	12:25	163 156-168	2023	181 178-184	5/3
6.00	1:05:19	2:02	8:09	161 158-163	1313	183 180-186	0/11
6.25	1:07:58	2:39 +19	10:36	161 155-166	1708	178 120-188	10/1
6.50	1:10:11	2:13	8:50	163 161-167	1440	184 178-190	5/2
6.75	1:12:13	2:02	8:10	163 158-170	1330	183 178-192	3/4
7.00	1:14:04	1:51	7:25	171 167-174	1269	189 184-196	3/2
7.01	1:14:07	3	7:46	172 172-172	1335	186 186-186	0/0

Heart

155/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 25m, Flat prediction 56:57

Elevation Graph

Biggest Climbs (m)	Min/mi
20 2.9%	12:07
16 1.5%	10:26
16 2.9%	7:37
11 3.2%	8:30
10 5.0%	12:16
See your biggest climbs

Cadence

179 (200 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.8	180	7	59:41	9:18
Walk	11.5	115	0	9:08	7:48:23
Still	0.0	-	-	1	-
Pause	6.7	-	-	5:17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:59	46.29%	More
800m	3:33	7:08	52.74%	More
1km	4:28	7:11	54.70%	More
Mile	7:28	7:28	55.71%	More
5k	29:50	9:36	47.46%	More
5 miles	54:26	10:53	42.30%	More
10k	1:05:43	10:34	43.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	53.03
5km	25:49	8:19	54.84
5M	42:32	8:30	54.14
10km	53:26	8:36	53.79
10M	1:28:03	8:48	53.91
Half	1:56:55	8:55	53.29
20M	3:02:17	9:07	54.16
Mara	4:02:00	9:14	54.40

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