Tue 7th Nov 2017 at 2:00pm by iPLOD

Run > General

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Time
38:00
Miles
4.10
Min/mi
9:16
Pacing
85%
WAVA
51.56
Stride(cm)
109
Cals
533
Cadence
160
BPM
133
%MHR
78.1
B/mi
1231
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Daniels red w3d2
30 mins E + 6 strides

Split Summary
===
1) 1m - 8:53(8:53/m) 144/158bpm 141cal 6.76/7.81mph
2) 1m - 8:44(8:44/m) 132/136bpm 128cal 6.88/7.39mph
3) 1m - 8:54(8:54/m) 137/140bpm 131cal 6.75/7.08mph
4) 1m - 10:17(10:17/m) 131/149bpm 123cal 5.83/11.67mph
5) 0.1m - 1:13(11:57/m) 123/136bpm 10cal 5.02/10.52mph

8:53 8:44 8:54 10:17 1:13

Pin Map

0mi in 0

Pace

12%

41%

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	1:00	1:00	8:00	104 81-132	832	163 110-170	0/6
0.25	2:03	1:03	8:23	142 134-148	1189	169 168-172	0/3
0.38	3:07	1:04	8:33	152 148-155	1299	170 170-172	0/0
0.50	4:14	1:07	8:55	154 151-157	1374	169 166-172	1/0
0.63	5:21	1:07	8:58	154 150-158	1380	169 168-170	3/0
0.75	6:28	1:07	8:53	152 150-154	1351	171 170-172	2/1
0.88	7:34	1:06	8:48	154 152-156	1354	171 168-176	5/0
1.00	8:53	1:19	10:33	139 128-152	1465	166 146-174	3/0
1.13	10:02	1:10	9:16	131 130-132	1215	171 170-172	0/1
1.25	11:07	1:05	8:42	132 130-133	1148	171 168-172	0/1
1.38	12:09	1:02	8:13	131 130-132	1077	170 168-172	0/5
1.50	13:15	1:06	8:48	132 130-133	1161	170 168-172	1/1
1.63	14:20	1:05	8:40	133 131-135	1153	170 170-172	0/1
1.75	15:27	1:07	8:58	132 130-136	1184	167 156-172	1/1
1.88	16:30	1:03	8:23	132 131-132	1106	170 168-172	0/3
2.00	17:36	1:06	8:49	134 132-136	1182	171 170-172	1/2
2.13	18:40	1:04	8:33	137 133-139	1172	169 168-172	1/5
2.25	19:50	1:09	9:14	133 130-137	1229	171 170-172	5/0
2.38	20:57	1:07	8:59	139 138-140	1249	170 168-172	2/0
2.50	22:03	1:06	8:45	137 135-139	1200	170 168-172	1/0
2.63	23:12	1:09	9:10	137 135-139	1255	170 168-172	4/0
2.75	24:19	1:08	9:02	138 137-140	1248	170 164-172	2/1
2.88	25:23	1:03	8:26	138 137-139	1164	172 170-174	0/4
3.00	26:30	1:07	8:58	138 136-140	1238	171 170-174	3/0
3.13	27:39	1:09	9:14	136 134-138	1255	170 168-170	0/3
3.25	28:44	1:04	8:35	137 135-140	1176	171 170-172	1/0
3.38	29:47	1:04	8:31	141 140-142	1201	171 170-172	1/0
3.50	31:06	1:19	10:32	136 118-148	1433	136 116-186	0/1
3.63	32:34	1:28	11:44	125 113-139	1466	145 82-186	0/1
3.75	34:01	1:26	11:31	125 111-139	1440	142 90-184	1/1
3.88	35:23	1:22	11:00	124 111-137	1364	145 98-188	1/0
4.00	36:47	1:24	11:09	123 109-137	1371	141 118-186	0/1
4.10	37:57	1:10	12:00	125 109-135	1500	138 116-184	0/1

Heart

133/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 17m, Flat prediction 38:50

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.1%	9:08
13 1.0%	8:47
See your biggest climbs

Cadence

160 (188 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.0	171	3.8	32:15	8:34
Walk	15.0	118	0.3	5:42	17:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	42.15%	More
800m	4:12	8:28	46.47%	More
1km	5:18	8:32	48.05%	More
Mile	8:38	8:38	50.09%	More
5k	27:27	8:50	53.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	60.23
5km	27:24	8:49	53.74
5M	48:02	9:36	49.94
10km	1:02:04	9:59	48.27
10M	1:48:49	10:53	45.52
Half	2:29:39	11:25	43.46
20M	4:06:32	12:20	41.81
Mara	5:39:03	12:56	40.53

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