Thu 9th Nov 2017 at 7:00pm by iPLOD

Run > General

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Time
1:06:48
Miles
4.47
Min/mi
14:57
Pacing
0%
WAVA
32.03
Stride(cm)
72
Cals
562
Cadence
150
BPM
115
%MHR
67.6
B/mi
1717
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Daniels red w3d4
30 mins e + 6 x strides; forgot to stop watch.

Split Summary
===
1) 1m - 8:58(8:58/m) 125/135bpm 121cal 6.69/8.18mph
2) 1m - 9:06(9:06/m) 131/135bpm 130cal 6.6/7.18mph
3) 1m - 9:05(9:05/m) 133/136bpm 128cal 6.61/6.91mph
4) 1m - 12:21(12:21/m) 122/141bpm 114cal 4.86/11.08mph
5) 0.42m - 22:16(53:34/m) 91/109bpm 56cal 1.12/10.12mph
6) 0.06m - 4:59(1:27:00/m) 87/99bpm 13cal 0.69/7.12mph
7) 0m - 4(1:45:55/m) 97/97bpm 0.57/3.53mph

8:58 9:06 9:05 12:21 22:16 4:59 4

Pin Map

0mi in 0

Pace

22%

50%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:02	102 81-118	922	162 114-168	0/6
0.25	2:14	1:06	8:48	122 119-124	1073	168 166-170	0/2
0.38	3:25	1:11	9:30	126 124-129	1197	166 164-168	0/0
0.50	4:32	1:07	9:00	127 125-129	1143	166 164-168	2/0
0.63	5:38	1:06	8:45	128 126-130	1121	168 166-168	0/2
0.75	6:46	1:08	9:04	130 125-133	1178	168 166-170	0/1
0.88	7:52	1:06	8:47	132 130-135	1159	168 166-170	1/0
1.00	8:58	1:06	8:47	132 128-134	1159	168 168-170	0/1
1.13	10:03	1:05	8:42	130 128-131	1131	168 168-170	0/2
1.25	11:10	1:07	8:55	130 127-132	1158	169 162-172	0/3
1.38	12:13	1:03	8:25	132 132-133	1111	170 170-172	0/2
1.50	13:27	1:14	9:52	126 122-133	1243	165 152-170	1/1
1.63	14:38	1:11	9:25	127 122-133	1196	161 116-170	2/0
1.75	15:45	1:08	9:00	134 133-135	1207	169 168-170	4/0
1.88	16:53	1:08	9:06	134 133-135	1219	169 168-170	8/0
2.00	18:03	1:10	9:21	133 132-134	1243	168 166-168	1/2
2.13	19:12	1:08	9:06	134 134-135	1220	169 168-170	3/1
2.25	20:19	1:07	8:58	134 132-136	1202	169 168-170	5/0
2.38	21:27	1:08	9:02	133 131-135	1202	168 168-170	0/1
2.50	22:34	1:07	8:58	131 130-131	1174	168 166-168	0/0
2.63	23:39	1:05	8:38	132 130-133	1140	166 164-168	0/5
2.75	24:46	1:08	9:02	132 132-133	1192	167 166-168	0/2
2.88	25:58	1:11	9:31	132 130-134	1257	167 166-168	1/1
3.00	27:08	1:10	9:22	131 128-134	1226	167 164-168	1/0
3.13	28:12	1:04	8:33	132 129-134	1128	168 168-170	0/3
3.25	29:19	1:07	8:53	132 130-133	1172	169 168-170	0/3
3.38	30:18	59	7:50	134 130-140	1050	173 168-180	3/5
3.50	31:43	1:25	11:21	123 109-141	1397	142 118-182	3/1
3.63	33:22	1:39	13:12	124 112-133	1637	138 110-176	4/0
3.75	34:56	1:34	12:31	122 109-132	1527	134 110-182	3/0
3.88	36:33	1:37	12:56	118 107-129	1527	135 100-180	2/0
4.00	39:29	2:56	23:30	112 95-130	2632	132 78-176	0/1
4.13	44:02	4:33	36:24	98 92-107	3567	97 74-116	0/3
4.25	51:21	7:19	58:33	95 87-104	5562	116 92-124	1/2
4.38	59:29	8:08	1:05:01	88 81-95	5721	115 82-166	2/1
4.47	1:06:44	7:15	1:14:11	86 76-99	6380	92 82-102	1/1

Heart

115/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 23m, Flat prediction 1:07:08

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.3%	9:02
12 5.3%	48:41
See your biggest climbs

Cadence

150 (182 max) Stride Length: 72cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	61.4	168	3.9	40:57	10:35
Walk	24.3	110	0.6	16:14	26:51
Still	14.3	-	-	9:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:19	40.17%	More
800m	4:17	8:37	45.63%	More
1km	5:24	8:42	47.10%	More
Mile	8:47	8:47	49.28%	More
5k	27:53	8:59	52.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:25	11:25	37.90
5km	43:29	14:00	33.87
5M	1:16:15	15:15	31.46
10km	1:38:32	15:51	30.41
10M	2:52:45	17:17	28.67
Half	3:57:34	18:08	27.38
20M	6:31:23	19:34	26.33
Mara	8:58:14	20:33	25.53

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