Tue 5th Dec 2017 at 7:00pm by WilliamCuffay

Run > Easy

cold

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Time
40:39
Miles
4.10
Min/mi
9:55
Pacing
81%
WAVA
46.30
Stride(cm)
94
Cals
404
Cadence
172
BPM
138
%MHR
80.8
B/mi
1371
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

Haven't run for a few days so this was a chance to feel the road under my head and clear my head. The last couple of weeks have been full on and the next few weeks look like the same.

Split Summary
===
1) 1m - 10:14(10:14/m) 121/134bpm 85cal 5.86/6.62mph
2) 1m - 9:50(9:50/m) 140/175bpm 100cal 6.1/6.97mph
3) 1m - 9:52(9:52/m) 148/153bpm 106cal 6.08/6.49mph
4) 1m - 9:39(9:39/m) 149/155bpm 103cal 6.22/6.68mph
5) 0.1m - 1:04(10:46/m) 142/144bpm 10cal 5.57/6.28mph

10:14 9:50 9:52 9:39 1:04

Pin Map

0mi in 0

Pace

62%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:45	109 81-122	1172	169 120-174	4/1
0.25	2:38	1:18	10:22	122 120-125	1265	173 170-176	2/0
0.38	3:54	1:16	10:07	120 117-121	1214	174 170-178	2/1
0.50	5:37	1:43 +20	13:41	120 118-124	1642	173 166-184	3/2
0.63	6:50	1:13	9:48	125 123-127	1225	173 172-176	4/2
0.75	8:52	2:02 +44	16:15	124 115-130	2015	172 166-176	1/2
0.88	10:07	1:15	9:58	121 117-126	1207	171 168-178	3/1
1.00	11:19	1:12	9:37	130 126-134	1251	171 168-174	4/1
1.13	12:33	1:13	9:46	129 119-136	1260	172 170-176	2/1
1.25	13:47	1:14	9:56	129 127-130	1281	172 170-176	2/3
1.38	15:02	1:15	10:01	137 130-145	1372	173 170-176	7/0
1.50	16:18	1:16	10:11	147 143-151	1497	173 168-178	6/1
1.63	17:46	1:28 +15	11:42	150 134-174	1755	164 120-178	3/1
1.75	18:56	1:10	9:22	153 143-170	1434	174 172-178	2/2
1.88	20:10	1:13	9:47	142 138-146	1390	171 168-180	1/3
2.00	21:24	1:14	9:53	143 140-147	1414	170 168-174	1/2
2.13	22:37	1:13	9:41	147 143-149	1423	170 168-178	0/3
2.25	23:49	1:12	9:34	148 146-150	1417	172 168-180	0/5
2.38	25:01	1:13	9:42	145 143-146	1407	174 172-176	1/3
2.50	26:15	1:14	9:51	147 144-149	1447	174 170-176	4/2
2.63	27:28	1:13	9:43	149 146-150	1449	172 170-174	1/2
2.75	28:42	1:13	9:48	148 145-150	1450	174 170-178	3/4
2.88	30:00	1:18	10:24	150 148-151	1559	173 170-178	5/1
3.00	31:28	1:29 +13	11:49	151 148-153	1785	170 122-176	5/1
3.13	32:39	1:11	9:30	152 151-154	1445	176 170-180	1/2
3.25	33:48	1:09	9:12	152 150-155	1399	176 174-178	0/4
3.38	34:58	1:10	9:20	152 151-155	1418	174 170-180	3/2
3.50	36:13	1:14	9:54	152 150-154	1504	174 170-182	1/6
3.63	37:26	1:14	9:51	147 141-152	1447	171 168-174	1/2
3.75	38:44	1:17	10:19	144 139-149	1486	171 168-176	2/3
3.88	39:57	1:13	9:42	147 146-149	1427	175 172-178	1/3
4.00	41:08	1:11	9:30	144 140-149	1367	174 172-176	0/3
4.09	42:09	1:01	10:44	141 134-144	1514	167 160-176	1/2

Heart

138/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 24m, Flat prediction 40:35

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.1%	10:04
See your biggest climbs

Cadence

172 (184 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.2	172	4.1	40:29	10:17
Walk	0.3	120	0	8	13:27
Pause	3.5	-	-	1:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:12	35.13%	More
800m	4:43	9:29	39.70%	More
1km	5:56	9:33	41.14%	More
Mile	9:38	9:38	43.17%	More
5k	30:49	9:55	45.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:15	9:15	45.00
5km	30:23	9:47	46.60
5M	50:04	10:01	45.99
10km	1:02:53	10:07	45.70
10M	1:43:38	10:22	45.81
Half	2:17:35	10:30	45.28
20M	3:34:31	10:44	46.02
Mara	4:44:48	10:52	46.22

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