Thu 30th Nov 2017 at 7:00pm by WilliamCuffay

Run > Tempo

snow
breezy
baltic

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Time
26:56
Miles
3.30
Min/mi
8:10
Pacing
68%
WAVA
55.94
Stride(cm)
112
Cals
274
Cadence
177
BPM
142
%MHR
82.8
B/mi
1155
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Wow it was cold but determined to run a 100 miles for the month

Split Summary
===
1) 1m - 9:17(9:17/m) 135/147bpm 90cal 6.47/8.83mph
2) 1m - 7:57(7:57/m) 145/152bpm 83cal 7.55/8.12mph
3) 1m - 7:32(7:32/m) 147/156bpm 79cal 7.97/8.91mph
4) 0.3m - 2:10(7:11/m) 145/159bpm 22cal 8.35/9.56mph

9:17 7:57 7:32 2:10

Pin Map

0mi in 0

Pace

13%

17%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:38	113 88-129	1201	170 120-178	4/2
0.25	2:33	1:13	9:45	136 133-139	1326	176 174-178	2/1
0.38	3:46	1:13	9:47	138 136-140	1350	174 170-178	2/1
0.50	4:58	1:12	9:35	139 137-142	1333	176 172-178	3/2
0.63	6:04	1:06	8:47	138 131-147	1212	179 176-182	5/3
0.75	7:15	1:11 +5	9:25	142 139-144	1337	178 158-184	1/1
0.88	8:17	1:03	8:22	141 137-144	1181	179 178-182	3/1
1.00	9:20	1:03	8:24	139 137-141	1166	167 120-182	3/1
1.13	10:22	1:02	8:16	140 137-142	1158	177 176-180	1/2
1.25	11:24	1:02	8:16	146 143-151	1207	176 172-180	2/4
1.38	12:23	59	7:51	146 142-150	1146	166 120-188	7/0
1.50	13:29	1:06 +6	8:47	143 140-148	1256	167 120-188	5/1
1.63	14:34	1:05 +3	8:40	147 144-152	1275	180 176-184	3/1
1.75	15:32	57	7:39	145 143-148	1109	181 178-186	2/2
1.88	16:28	57	7:33	146 145-149	1102	181 176-186	2/3
2.00	17:26	58	7:46	146 144-148	1135	179 174-184	0/2
2.13	18:24	57	7:38	147 145-149	1123	172 120-180	1/3
2.25	19:21	58	7:41	148 145-150	1138	179 178-182	1/5
2.38	21:08	1:46 +52	14:08	136 117-153	1923	167 120-192	8/0
2.50	22:34	1:27 +28	11:36	144 131-154	1669	184 120-194	3/1
2.63	23:31	57	7:33	150 144-155	1132	178 124-188	2/2
2.75	24:36	1:05 +7	8:38	151 149-154	1304	184 180-188	3/2
2.88	25:32	56	7:30	149 147-151	1118	186 180-192	1/1
3.00	26:25	53	7:00	151 149-152	1057	185 182-188	1/4
3.13	28:04	1:40 +49	13:18	135 119-150	1795	174 120-192	3/2
3.25	29:58	1:54 +56	15:09	148 134-159	2243	185 120-192	5/1
3.30	30:20	22	7:10	156 155-157	1118	191 188-192	1/0

Heart

142/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 24m, Flat prediction 26:23

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.9%	8:19
10 4.0%	10:30
See your biggest climbs

Cadence

177 (194 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.0	180	3.1	25:03	8:55
Walk	8.2	120	0.2	2:42	13:08
Still	0.1	-	-	1	-
Pause	7.8	-	-	2:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	45.21%	More
800m	3:45	7:32	50.00%	More
1km	4:41	7:32	52.18%	More
Mile	7:56	7:56	52.42%	More
5k	27:48	8:57	50.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	54.06
5km	25:17	8:08	56.00
5M	41:39	8:20	55.28
10km	52:20	8:25	54.92
10M	1:26:14	8:37	55.05
Half	1:54:29	8:44	54.42
20M	2:58:30	8:56	55.31
Mara	3:56:59	9:03	55.55

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