Fri 17th Nov 2017 at 6:00am by puzzler

Run > Steady-State

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Time
55:43
Miles
7.10
Min/mi
7:51
Pacing
85%
WAVA
60.92
Stride(cm)
122
Cals
768
Cadence
168
BPM
148
%MHR
79.8
B/mi
1158
Asc(m)
42
Surface
Road

Notes & Comments

7 w 5@sub LT
Cold and bit of HR spike in mile 5

Split Summary
===
1) 1m - 9:21(9:21/m) 128/141bpm 113cal 6.42/8.04mph
2) 1m - 7:16(7:16/m) 149/154bpm 111cal 8.26/8.56mph
3) 1m - 7:13(7:13/m) 155/160bpm 114cal 8.32/8.72mph
4) 1m - 7:06(7:06/m) 156/159bpm 112cal 8.44/8.91mph
5) 1m - 7:12(7:12/m) 159/172bpm 115cal 8.33/8.89mph
6) 1m - 7:16(7:16/m) 156/159bpm 113cal 8.27/8.58mph
7) 1m - 9:25(9:25/m) 139/156bpm 83cal 6.37/8.29mph
8) 0.1m - 54(9:27/m) 138/141bpm 7cal 6.35/6.74mph

9:21 7:16 7:13 7:06 7:12 7:16 9:25 54

Pace

17%

49%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19	9:17	119 89-130	1104	171 120-180	2/5
0.50	4:55	2:36	10:25	132 129-139	1375	168 156-174	3/2
0.75	7:14	2:19	9:16	127 119-137	1178	166 154-172	4/1
1.00	9:20	2:05	8:21	136 128-141	1135	170 166-178	4/4
1.25	11:07	1:47	7:08	145 129-150	1035	168 164-174	4/8
1.50	12:58	1:51	7:26	149 148-151	1107	169 164-174	5/3
1.75	14:45	1:47	7:07	152 150-154	1083	168 166-172	2/5
2.00	16:36	1:51	7:24	152 150-154	1124	168 164-170	4/3
2.25	18:21	1:45	7:02	154 152-157	1083	169 164-174	3/2
2.50	20:11	1:50	7:19	155 153-157	1134	168 166-170	3/2
2.75	21:59	1:48	7:13	155 151-157	1119	168 164-172	2/6
3.00	23:48	1:49	7:15	155 152-160	1125	166 160-170	8/5
3.25	25:35	1:46	7:05	156 153-158	1106	169 166-172	4/4
3.50	27:19	1:45	6:58	157 154-159	1095	170 166-174	3/2
3.75	29:07	1:48	7:13	156 154-158	1125	171 166-174	3/5
4.00	30:55	1:47	7:09	157 155-159	1123	172 168-174	7/5
4.25	32:49	1:54	7:36	156 154-167	1185	170 162-174	6/5
4.50	34:35	1:47	7:06	164 157-172	1166	169 158-174	2/4
4.75	36:21	1:46	7:04	159 155-170	1123	169 164-174	6/4
5.00	38:07	1:46	7:03	157 155-160	1106	170 168-174	8/9
5.25	39:56	1:49	7:16	156 154-158	1133	169 166-174	7/10
5.50	41:44	1:48	7:13	156 154-159	1125	169 166-172	6/2
5.75	43:33	1:49	7:15	155 152-157	1124	168 166-170	3/2
6.00	45:22	1:50	7:18	156 153-158	1140	167 166-170	4/5
6.25	47:32	2:09	8:37	149 141-156	1285	164 162-168	7/4
6.50	49:47	2:15	9:01	138 134-142	1245	163 144-168	1/5
6.75	52:30	2:43	10:51	136 126-144	1477	160 152-164	2/3
7.00	54:47	2:18	9:10	134 126-140	1229	163 154-166	2/1
7.10	55:42	55	9:29	138 135-141	1309	160 158-162	2/1

Heart

148/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 9m, Flat prediction 55:43

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (180 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	167	7.1	55:36	7:51
Walk	0.2	132	0	6	16:47

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	47.81%	More
800m	3:28	6:58	55.48%	More
1km	4:20	6:59	57.77%	More
Mile	7:03	7:03	60.36%	More
5k	22:15	7:10	65.12%	More
5 miles	36:01	7:12	65.50%	More
10k	47:01	7:34	62.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:10	7:10	59.44
5km	23:28	7:33	61.76
5M	38:37	7:43	61.10
10km	48:28	7:48	60.79
10M	1:19:43	7:58	61.08
Half	1:45:44	8:04	60.46
20M	2:44:35	8:14	61.54
Mara	3:38:18	8:20	61.87

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