Tue 10th Oct 2017 at 9:00am by K5 Gus

Run > General

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Time
49:04
Miles
5.92
Min/mi
8:17
Pacing
92%
WAVA
59.15
Stride(cm)
109
Cals
596
Cadence
178
BPM
141
%MHR
75.1
B/mi
1170
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

Still got DOMS in the quads from Saturday - not ideal with just a few days to go until a marathon. Doing the hill race was perhaps, in retrospect, a mistake !

Split Summary
===
1) 1m - 8:17(8:17/m) 133/153bpm 107cal 7.25/8.06mph
2) 1m - 8:20(8:20/m) 139/151bpm 103cal 7.2/8.22mph
3) 1m - 8:22(8:22/m) 141/150bpm 102cal 7.17/7.56mph
4) 1m - 8:16(8:16/m) 143/157bpm 98cal 7.25/7.89mph
5) 1m - 7:59(7:59/m) 143/152bpm 93cal 7.51/8.16mph
6) 0.92m - 7:49(8:28/m) 147/159bpm 93cal 7.08/7.58mph

8:17 8:20 8:22 8:16 7:59 7:49

Pin Map

0mi in 0

Pace

57%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:09	129 84-153	1052	178 108-186	0/17
0.50	4:03	2:00	8:01	141 136-148	1130	179 174-182	0/6
0.75	6:07	2:05	8:19	134 130-138	1115	177 174-182	4/1
1.00	8:16	2:09	8:36	128 125-132	1101	178 176-182	7/5
1.25	10:23	2:07	8:27	135 124-144	1142	177 174-182	6/3
1.50	12:28	2:05	8:20	137 129-146	1141	178 174-184	4/4
1.75	14:31	2:02	8:09	142 135-146	1158	179 174-182	2/5
2.00	16:36	2:06	8:23	144 133-151	1207	177 174-182	3/5
2.25	18:39	2:03	8:11	137 129-144	1122	177 174-182	4/4
2.50	20:44	2:05	8:21	141 138-146	1177	178 176-184	5/5
2.75	22:51	2:07	8:28	146 140-150	1236	179 176-180	3/3
3.00	24:58	2:07	8:29	142 138-147	1205	179 176-182	6/5
3.25	27:18	2:19	9:17	146 136-157	1357	176 170-182	26/1
3.50	29:18	2:00	8:00	145 138-150	1160	178 174-184	12/17
3.75	31:15	1:57	7:50	142 129-149	1111	179 176-182	5/12
4.00	33:15	1:59	7:58	140 126-148	1115	178 174-182	8/6
4.25	35:14	2:00	7:59	141 136-145	1126	179 176-184	5/10
4.50	37:16	2:02	8:08	147 141-152	1196	178 174-184	4/7
4.75	39:15	1:59	7:55	142 138-148	1124	178 174-182	2/11
5.00	41:13	1:58	7:51	143 139-147	1123	178 174-184	4/2
5.25	43:13	2:00	8:00	141 139-144	1127	177 174-180	2/7
5.50	45:16	2:03	8:12	143 133-147	1172	178 174-182	1/2
5.75	47:22	2:06	8:25	150 143-153	1262	178 174-186	8/0
5.92	49:03	1:41	9:47	154 147-159	1507	176 172-180	18/0

Heart

141/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 43m, Flat prediction 48:23

Elevation Graph

Biggest Climbs (m)	Min/mi
37 6.2%	9:07
28 3.6%	8:52
See your biggest climbs

Cadence

178 (186 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	177	5.9	48:59	8:17
Walk	0.1	108	0	4	14:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	45.42%	More
800m	3:50	7:43	51.85%	More
1km	4:50	7:46	53.62%	More
Mile	7:51	7:51	55.98%	More
5k	25:23	8:10	58.96%	More
5 miles	41:10	8:14	59.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	65.45
5km	23:52	7:41	62.71
5M	40:38	8:08	60.04
10km	51:48	8:20	58.84
10M	1:28:09	8:49	57.19
Half	1:59:12	9:06	55.55
20M	3:11:17	9:34	54.85
Mara	4:18:39	9:52	54.09

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