Fri 24th Nov 2017 at 10:00am by Jock Itch

Run > Tempo

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Time
28:34
Miles
4.27
Min/mi
6:41
Pacing
82%
WAVA
69.74
Stride(cm)
139
Cals
461
Cadence
173
BPM
162
%MHR
85
B/mi
1081
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

dreadful. Nearly allout. Legs jelly again. had to stop and recovery run home.

Split Summary
===
1) 1m - 6:35(6:35/m) 160/179bpm 102cal 9.12/43.37mph
2) 1m - 6:44(6:44/m) 161/166bpm 108cal 8.9/13.11mph
3) 1m - 6:50(6:50/m) 165/170bpm 113cal 8.78/13.44mph
4) 1m - 6:37(6:37/m) 166/173bpm 109cal 9.07/12.29mph
5) 0.27m - 1:48(6:38/m) 165/170bpm 29cal 9.04/10.4mph

6:35 6:44 6:50 6:37 1:48

Pin Map

0mi in 0

Pace

35%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07 +16	8:58	109 72-138	978	169 162-174	0/3
0.25	2:00	53	7:03	158 141-172	1113	170 162-178	1/0
0.38	2:54	54	7:08	174 170-179	1242	176 172-178	4/1
0.50	3:43	49	6:32	173 170-177	1130	174 172-176	7/3
0.63	4:29	47	6:14	171 170-172	1065	175 172-178	6/0
0.75	5:12	42	5:40	171 171-172	968	176 170-180	1/7
0.88	6:03	51	6:46	168 167-170	1138	175 172-178	4/4
1.00	6:54	51	6:49	162 161-164	1103	176 172-180	1/2
1.13	8:14	1:21 +32	10:46	160 153-165	1723	171 114-180	5/0
1.25	9:08	54	7:09	159 156-163	1137	176 160-184	3/0
1.38	10:03	54	7:16	163 162-165	1184	175 168-184	5/2
1.50	10:51	49	6:31	163 160-165	1063	176 174-184	3/0
1.63	11:42	51	6:47	165 165-166	1120	174 170-178	3/0
1.75	12:31	49	6:31	165 163-166	1074	174 154-208	4/1
1.88	13:21	50	6:36	157 152-161	1037	171 164-174	1/5
2.00	14:09	49	6:29	156 155-158	1011	173 168-184	0/6
2.13	14:59	49	6:35	164 160-167	1080	173 162-180	2/5
2.25	15:52	54	7:09	167 166-169	1194	176 168-184	4/1
2.38	16:43	51	6:45	167 166-168	1127	174 168-186	5/1
2.50	17:35	52	6:55	168 168-169	1162	175 168-186	3/5
2.63	18:25	50	6:38	166 164-169	1100	175 168-178	6/3
2.75	19:16	51	6:50	165 160-168	1127	173 164-182	3/9
2.88	20:09	53	7:02	162 160-165	1140	172 156-198	3/3
3.00	20:59	51	6:45	164 163-165	1108	172 166-178	0/7
3.13	21:47	47	6:18	161 159-163	1015	171 166-178	1/5
3.25	22:34	48	6:21	157 151-161	997	173 160-182	8/0
3.38	23:25	51	6:45	167 158-172	1126	178 176-180	5/2
3.50	24:16	51	6:51	171 170-172	1170	174 172-178	2/5
3.63	25:11	55	7:17	169 167-171	1230	170 158-176	1/7
3.75	26:02	51	6:51	165 164-167	1129	172 160-182	6/2
3.88	26:50	48	6:25	167 165-168	1073	175 160-182	0/5
4.00	27:36	46	6:06	168 166-169	1026	171 164-182	0/5
4.13	28:24	48	6:24	166 165-167	1063	173 156-180	7/1
4.25	29:17	53	7:01	164 160-168	1152	175 166-184	3/1

Heart

162/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 31m, Flat prediction 27:43

Elevation Graph

Biggest Climbs (m)	Min/mi
21 1.5%	7:27
12 3.4%	6:25
10 2.6%	6:38
See your biggest climbs

Cadence

173 (208 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	173	4.3	28:46	6:46
Walk	1.9	100	0	33	10:55:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:50	56.11%	More
800m	3:00	6:03	63.32%	More
1km	3:52	6:14	64.19%	More
Mile	6:35	6:35	64.27%	More
5k	20:51	6:43	68.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:14	6:14	67.81
5km	20:28	6:35	70.26
5M	33:42	6:44	69.44
10km	42:20	6:49	69.02
10M	1:09:43	6:58	69.25
Half	1:32:31	7:04	68.50
20M	2:24:10	7:13	69.66
Mara	3:11:21	7:18	69.98

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