Fri 13th Oct 2017 at 10:00am by K5 Gus

Run > Easy

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Time
39:36
Miles
4.74
Min/mi
8:21
Pacing
92%
WAVA
58.38
Stride(cm)
108
Cals
496
Cadence
179
BPM
143
%MHR
75.9
B/mi
1192
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

1 comments

Final run before Rannoch Marathon - legs still feeling a bit heavy, hopefully 48 hours rest will do the biz.

Split Summary
===
1) 1m - 8:33(8:33/m) 127/141bpm 91cal 7.01/7.6mph
2) 1m - 8:21(8:21/m) 140/150bpm 106cal 7.19/8.5mph
3) 1m - 8:09(8:09/m) 147/156bpm 107cal 7.36/8.01mph
4) 1m - 8:15(8:15/m) 149/154bpm 106cal 7.28/7.81mph
5) 0.74m - 6:18(8:32/m) 156/167bpm 86cal 7.04/7.62mph

8:33 8:21 8:09 8:15 6:18

Ungirt Runner
Good luck at the weekend, hope your hard work pays off!

Pin Map

0mi in 0

Pace

11%

54%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:16	2:16	9:06	126 80-138	1146	176 126-184	6/0
0.50	4:26	2:09	8:38	124 110-133	1070	177 172-186	3/8
0.75	6:25	1:59	7:56	122 116-132	967	177 174-184	0/18
1.00	8:34	2:09	8:37	134 120-141	1154	180 176-184	11/1
1.25	10:44	2:10	8:39	144 140-150	1247	177 174-184	14/0
1.50	12:43	1:59	7:56	140 131-147	1111	179 174-186	4/6
1.75	14:43	2:00	8:01	130 125-137	1043	182 178-190	0/30
2.00	16:55	2:12	8:46	143 138-146	1254	179 176-186	6/3
2.25	19:01	2:06	8:23	146 140-153	1224	179 174-188	3/9
2.50	21:02	2:02	8:07	142 138-146	1153	180 174-184	1/6
2.75	23:01	1:59	7:54	147 145-150	1162	180 176-184	2/2
3.00	25:04	2:03	8:12	152 148-156	1246	181 172-190	10/1
3.25	27:10	2:06	8:25	153 150-154	1288	179 174-184	16/2
3.50	29:18	2:08	8:33	150 146-153	1282	177 174-180	2/16
3.75	31:18	1:59	7:57	144 133-149	1145	178 176-180	2/9
4.00	33:18	2:00	8:00	148 143-154	1185	179 176-184	10/6
4.25	35:20	2:02	8:09	151 148-154	1230	177 174-182	0/5
4.50	37:23	2:03	8:13	153 147-159	1258	178 174-184	7/0
4.74	39:36	2:13	9:14	162 158-167	1497	176 170-180	21/0

Heart

143/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 42m, Flat prediction 39:12

Elevation Graph

Biggest Climbs (m)	Min/mi
28 3.5%	8:43
26 2.7%	8:15
25 3.0%	8:38
See your biggest climbs

Cadence

179 (190 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	178	4.7	39:31	8:21
Walk	0.2	126	0	5	13:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	44.41%	More
800m	3:53	7:49	51.18%	More
1km	4:55	7:56	52.58%	More
Mile	7:58	7:58	55.15%	More
5k	25:24	8:11	58.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:57	6:57	63.25
5km	24:42	7:57	60.59
5M	42:02	8:24	58.04
10km	53:35	8:37	56.89
10M	1:31:13	9:07	55.27
Half	2:03:20	9:25	53.68
20M	3:17:55	9:54	53.01
Mara	4:27:38	10:13	52.27

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