Tue 10th Oct 2017 at 7:00pm by GlennR

Run > Run-Walk

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Time
52:27
Miles
4.14
Min/mi
12:40
Pacing
90%
WAVA
40.36
Stride(cm)
85
Cals
405
Cadence
149
BPM
110
%MHR
63.3
B/mi
1388
Asc(m)
42
Surface
Road

Notes & Comments

Minute walk to start then 00:30/00:30 throughout.

Cadence drills in the second mile, acceleration gliders in the third.

Split Summary
===
1) 1m - 14:03(14:03/m) 101/112bpm 106cal 4.27/5.36mph
2) 1m - 12:14(12:14/m) 110/124bpm 95cal 4.91/6.26mph
3) 1m - 12:17(12:17/m) 114/122bpm 102cal 4.88/6.01mph
4) 1m - 12:08(12:08/m) 114/123bpm 90cal 4.94/6.68mph
5) 0.14m - 1:44(12:31/m) 116/123bpm 12cal 4.8/5.89mph

14:03 12:14 12:17 12:08 1:44

Pin Map

0mi in 0

Pace

18%

68%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:01	2:01	16:07	91 74-104	1467	128 96-176	0/0
0.25	3:47	1:46	14:08	101 93-112	1427	146 112-170	0/1
0.38	5:29	1:42	13:35	101 95-106	1372	146 114-178	0/1
0.50	7:15	1:46	14:08	103 96-109	1457	140 106-170	0/0
0.63	8:58	1:43	13:42	104 99-109	1425	144 116-172	0/1
0.75	10:33	1:36	12:46	104 99-110	1328	151 116-180	1/1
0.88	12:16	1:43	13:41	104 98-109	1424	141 116-180	0/1
1.00	14:03	1:47	14:13	102 96-107	1449	140 116-174	1/0
1.13	15:32	1:29	11:54	104 97-113	1237	154 108-176	1/2
1.25	17:10	1:38	13:04	107 101-114	1399	140 100-176	1/2
1.38	18:38	1:28	11:43	108 101-114	1266	154 118-176	0/2
1.50	20:15	1:37	12:57	107 98-114	1386	144 118-176	1/0
1.63	21:45	1:30	11:59	110 102-116	1319	151 104-182	0/1
1.75	23:17	1:32	12:14	112 103-120	1370	149 118-184	1/0
1.88	24:39	1:22	10:57	115 107-122	1259	157 112-186	0/1
2.00	26:16	1:37	13:00	114 107-124	1482	149 100-188	1/0
2.13	27:52	1:36	12:48	111 105-115	1420	149 94-180	1/0
2.25	29:22	1:30	12:02	110 104-118	1323	153 118-184	1/0
2.38	30:58	1:35	12:43	118 111-122	1501	147 116-184	1/1
2.50	32:23	1:25	11:21	114 107-121	1293	158 120-186	1/0
2.63	34:02	1:39	13:15	116 109-121	1537	146 114-182	0/1
2.75	35:27	1:25	11:17	114 107-120	1286	161 118-186	2/0
2.88	37:07	1:40	13:22	115 108-120	1538	146 106-184	0/1
3.00	38:34	1:26	11:31	114 107-120	1314	158 118-186	1/0
3.13	40:13	1:39	13:13	109 103-116	1441	145 116-180	0/0
3.25	41:29	1:16	10:09	111 107-116	1126	157 118-182	1/0
3.38	43:05	1:36	12:46	114 107-118	1456	144 102-204	0/1
3.50	44:32	1:27	11:35	116 109-122	1344	161 118-184	1/0
3.63	46:10	1:38	13:04	115 109-121	1503	143 90-184	0/0
3.75	47:38	1:28	11:47	113 106-118	1331	156 102-198	0/1
3.88	49:16	1:38	13:02	115 110-123	1499	147 106-200	0/0
4.00	50:42	1:26	11:28	117 111-122	1342	162 120-198	1/0
4.13	52:17	1:36	12:45	116 105-123	1479	149 118-178	1/1
4.14	52:26	9	10:37	113 112-114	1199	178 174-180	0/0

Heart

110/124max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 52:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (204 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.0	174	2.6	27:17	10:18
Walk	48.0	120	1.5	25:09	16:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:44	10:59	32.05%	More
800m	5:52	11:47	35.62%	More
1km	7:20	11:48	37.10%	More
Mile	12:02	12:02	38.36%	More
5k	38:03	12:15	41.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:51	10:51	42.57
5km	38:09	12:17	41.25
5M	1:04:40	12:56	39.75
10km	1:22:18	13:15	39.07
10M	2:19:30	13:57	38.16
Half	3:08:13	14:22	37.17
20M	5:00:57	15:03	36.84
Mara	6:46:03	15:30	36.41

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