Tue 31st Oct 2017 at 9:00pm by iPLOD

Run > General

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Time
38:01
Miles
3.98
Min/mi
9:33
Pacing
88%
WAVA
50.01
Stride(cm)
105
Cals
476
Cadence
161
BPM
126
%MHR
73.8
B/mi
1199
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Daniels red w2d2
30 mins E + 6 strides

Split Summary
===
1) 1m - 9:16(9:16/m) 117/126bpm 108cal 6.48/8.04mph
2) 1m - 9:02(9:02/m) 127/137bpm 120cal 6.64/6.87mph
3) 1m - 9:07(9:07/m) 133/140bpm 128cal 6.58/6.8mph
4) 0.98m - 10:36(10:49/m) 129/146bpm 120cal 5.55/11.46mph

9:16 9:02 9:07 10:36

Pin Map

0mi in 0

Pace

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:21	90 72-109	841	158 112-166	0/6
0.25	2:19	1:09	9:13	113 110-116	1042	167 164-172	0/3
0.38	3:29	1:10	9:17	115 112-119	1068	167 166-168	2/0
0.50	4:36	1:07	8:55	122 120-123	1089	167 166-168	3/0
0.63	5:45	1:09	9:12	120 118-124	1103	168 166-168	0/1
0.75	6:53	1:09	9:09	123 121-124	1125	168 166-170	1/0
0.88	8:06	1:13	9:42	125 123-126	1212	169 168-170	3/0
1.00	9:16	1:10	9:16	125 124-126	1159	168 166-170	0/0
1.13	10:22	1:07	8:53	125 125-126	1111	169 168-170	0/1
1.25	11:30	1:07	8:59	125 123-126	1124	169 168-172	0/1
1.38	12:36	1:07	8:53	125 123-127	1111	170 168-172	1/1
1.50	13:47	1:11	9:27	129 127-131	1220	168 166-170	1/0
1.63	14:58	1:10	9:23	127 124-129	1192	167 162-170	1/1
1.75	16:04	1:06	8:49	124 124-125	1093	168 168-170	1/3
1.88	17:10	1:07	8:54	127 126-128	1130	169 168-170	0/3
2.00	18:17	1:07	8:56	132 127-137	1178	171 164-180	3/2
2.13	19:25	1:08	9:04	128 125-133	1160	169 168-170	1/3
2.25	20:35	1:10	9:20	135 128-139	1261	169 168-170	6/0
2.38	21:45	1:09	9:13	136 133-138	1254	169 166-172	2/0
2.50	22:54	1:09	9:14	132 131-133	1220	169 168-170	1/1
2.63	24:04	1:10	9:21	134 131-137	1253	168 166-170	4/0
2.75	25:11	1:07	8:59	134 133-135	1203	169 168-170	1/2
2.88	26:19	1:07	8:57	132 131-133	1182	169 166-170	1/4
3.00	27:25	1:06	8:49	134 133-136	1182	169 166-172	2/0
3.13	28:33	1:08	9:03	134 134-135	1212	169 166-170	0/3
3.25	29:39	1:06	8:49	135 134-137	1190	168 166-170	1/0
3.38	30:51	1:12	9:35	140 136-146	1342	152 112-178	1/1
3.50	32:22	1:32	12:15	128 117-137	1568	137 100-182	0/1
3.63	33:47	1:25	11:17	125 113-138	1411	147 114-182	1/1
3.75	35:19	1:32	12:13	121 109-134	1479	140 114-184	0/1
3.88	36:42	1:24	11:08	122 109-135	1359	147 116-182	1/1
3.98	37:57	1:15	12:19	122 113-131	1503	140 114-180	2/0

Heart

126/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 13m, Flat prediction 38:26

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.1%	9:03
See your biggest climbs

Cadence

161 (184 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.0	169	3.6	32:16	8:51
Walk	15.0	117	0.3	5:41	17:16

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:21	40.07%	More
800m	4:17	8:37	45.62%	More
1km	5:23	8:40	47.25%	More
Mile	8:54	8:54	48.63%	More
5k	28:08	9:03	52.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:27	7:27	58.08
5km	28:23	9:08	51.88
5M	49:46	9:57	48.20
10km	1:04:18	10:21	46.60
10M	1:52:45	11:17	43.93
Half	2:35:03	11:50	41.95
20M	4:15:27	12:46	40.35
Mara	5:51:18	13:25	39.12

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