Thu 12th Oct 2017 at 1:00pm by StewartC

Run > Easy

breezy

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Time
40:38
Miles
4.28
Min/mi
9:30
Pacing
86%
WAVA
48.40
Stride(cm)
95
Cals
546
Cadence
178
BPM
153
%MHR
80.6
B/mi
1453
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

another 4 easy, it is important not to push pace or up the miles too quickly.

Split Summary
===
1) 1m - 10:08(10:08/m) 139/162bpm 120cal 5.92/6.68mph
2) 1m - 9:36(9:36/m) 155/165bpm 133cal 6.25/6.85mph
3) 1m - 9:15(9:15/m) 159/169bpm 129cal 6.49/6.93mph
4) 1m - 9:12(9:12/m) 160/167bpm 128cal 6.53/7.53mph
5) 0.28m - 2:27(8:44/m) 169/172bpm 36cal 6.87/7.18mph

10:08 9:36 9:15 9:12 2:27

Pin Map

0mi in 0

Pace

12%

30%

44%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:55	105 82-122	1042	173 120-178	0/1
0.25	2:27	1:13	9:44	128 124-130	1247	176 172-178	0/0
0.38	3:48	1:21 +5	10:46	131 129-133	1411	177 168-180	0/1
0.50	4:59	1:11	9:29	135 133-137	1280	178 178-180	3/0
0.63	6:16	1:16 +9	10:11	138 136-142	1405	182 178-186	1/2
0.75	7:43	1:27	11:37	147 139-155	1707	181 166-192	18/0
0.88	9:08	1:25	11:18	158 154-161	1784	182 180-184	4/0
1.00	10:22	1:14	9:54	160 156-162	1583	176 170-180	3/0
1.13	11:42	1:20	10:41	152 151-156	1625	174 170-178	1/0
1.25	12:53	1:11	9:31	151 147-153	1437	177 176-182	0/1
1.38	14:24	1:30 +19	12:04	152 148-155	1834	175 150-180	0/1
1.50	15:36	1:12	9:38	153 149-155	1475	176 172-178	0/0
1.63	16:44	1:08	9:04	157 155-158	1425	177 176-180	0/0
1.75	18:10	1:26 +14	11:28	154 151-157	1767	177 164-184	2/0
1.88	19:20	1:10	9:18	162 155-165	1508	180 178-182	0/0
2.00	20:31	1:11	9:27	163 162-164	1540	179 178-180	2/0
2.13	21:36	1:05	8:44	160 158-163	1397	178 176-184	2/3
2.25	22:44	1:08	9:03	156 152-158	1411	176 176-178	1/1
2.38	23:52	1:07	8:59	157 156-157	1411	178 176-180	0/3
2.50	25:01	1:10	9:19	157 156-158	1462	177 176-178	0/3
2.63	26:12	1:10	9:23	158 157-159	1483	176 174-178	2/1
2.75	27:22	1:10	9:20	160 159-163	1494	181 174-188	1/1
2.88	28:34	1:12	9:36	165 161-168	1585	180 172-188	1/0
3.00	29:46	1:12	9:35	156 149-160	1496	176 172-180	0/0
3.13	30:59	1:13	9:41	158 156-161	1531	179 178-182	2/0
3.25	32:10	1:11	9:31	162 160-163	1542	180 176-184	2/0
3.38	33:22	1:12	9:34	165 164-167	1579	184 178-200	1/2
3.50	34:33	1:11	9:27	159 155-163	1501	176 174-178	1/1
3.63	35:32	1:00	7:56	154 149-156	1222	179 166-196	0/17
3.75	37:20	1:47 +42	14:20	152 148-156	2178	179 162-192	1/5
3.88	38:33	1:13	9:48	162 158-166	1587	183 182-184	0/3
4.00	39:40	1:07	8:56	166 165-167	1483	184 182-186	0/0
4.13	40:43	1:03	8:24	168 166-169	1411	184 184-186	1/0
4.25	41:49	1:06	8:46	171 169-172	1498	185 184-186	1/0
4.28	42:07	18	10:03	172 171-172	1730	184 182-184	0/0

Heart

153/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 34m, Flat prediction 38:54

Elevation Graph

Biggest Climbs (m)	Min/mi
32 1.4%	10:17
See your biggest climbs

Cadence

178 (200 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	178	4.3	41:10	9:38
Walk	2.3	138	0	57	3:43:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	38.20%	More
800m	4:20	8:43	43.21%	More
1km	5:37	9:02	43.49%	More
Mile	9:10	9:10	45.42%	More
5k	29:55	9:38	47.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:48	8:48	47.30
5km	29:00	9:20	48.82
5M	47:51	9:34	48.12
10km	1:00:09	9:41	47.78
10M	1:39:14	9:55	47.84
Half	2:11:49	10:04	47.27
20M	3:25:44	10:17	47.99
Mara	4:33:20	10:26	48.16

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