Thu 21st Dec 2017 at 6:00am by northernslowcoach

Run > General

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Time
40:27
Miles
3.54
Min/mi
11:26
Pacing
88%
WAVA
45.15
Stride(cm)
82
Cals
397
Cadence
173
BPM
143
%MHR
83.4
B/mi
1629
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

2 comments

Before work #milesforBint

Split Summary
===
1) 1m - 11:34(11:34/m) 131/145bpm 105cal 5.19/5.97mph
2) 1m - 11:50(11:50/m) 148/159bpm 118cal 5.07/5.59mph
3) 1m - 11:27(11:27/m) 151/163bpm 115cal 5.24/6.8mph
4) 0.54m - 5:36(10:23/m) 159/162bpm 59cal 5.78/6.49mph

11:34 11:50 11:27 5:36

	Autumnleaves Nicely done
	.B. Well done early bird

Pin Map

0mi in 0

Pace

14%

35%

32%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:39	1:39	13:11	118 88-132	1555	171 170-172	0/5
0.25	3:05	1:26	11:30	126 118-133	1450	172 170-172	3/1
0.38	4:23	1:18	10:22	131 124-136	1359	171 170-174	1/2
0.50	5:48	1:25	11:23	107 70-137	1218	172 170-172	2/0
0.63	7:12	1:24	11:10	135 126-138	1508	173 172-174	1/1
0.75	8:26	1:13	9:47	142 139-145	1390	172 170-172	0/3
0.88	10:08	1:42	13:38	132 118-144	1800	171 154-174	0/5
1.00	11:33	1:26	11:25	137 132-139	1565	172 170-174	1/1
1.13	12:59	1:25	11:23	141 138-144	1606	174 172-178	1/1
1.25	14:25	1:26	11:26	144 142-145	1647	174 174-174	5/0
1.38	15:54	1:29	11:52	146 138-152	1732	174 172-176	8/0
1.50	17:29	1:35	12:44	150 148-151	1910	174 172-174	7/0
1.63	19:03	1:34	12:33	154 153-158	1934	173 172-174	10/0
1.75	20:34	1:31	12:08	157 156-159	1905	172 170-174	4/0
1.88	22:02	1:28	11:45	149 145-156	1750	172 166-174	0/3
2.00	23:24	1:22	10:55	143 141-145	1561	172 172-174	1/5
2.13	24:46	1:22	10:56	141 139-144	1542	172 172-172	0/8
2.25	26:07	1:21	10:46	144 142-145	1551	173 172-174	0/9
2.38	27:29	1:22	10:54	148 145-150	1612	173 172-174	0/4
2.50	28:44	1:16	10:06	145 143-148	1464	172 170-174	0/5
2.63	30:31	1:46	14:09	147 135-160	2080	173 170-176	2/2
2.75	31:58	1:28	11:40	157 154-160	1832	173 172-174	4/1
2.88	33:28	1:30	12:01	160 158-161	1922	173 172-174	5/0
3.00	34:50	1:22	10:53	161 160-163	1753	175 172-180	1/0
3.13	36:07	1:17	10:18	160 158-161	1647	174 172-176	0/2
3.25	37:28	1:21	10:49	158 156-160	1708	173 172-174	2/0
3.38	38:45	1:17	10:15	160 159-161	1639	172 170-174	0/2
3.50	40:03	1:18	10:26	157 156-160	1639	172 170-174	2/1
3.54	40:26	23	9:48	157 157-157	1538	174 172-174	0/3

Heart

143/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 37m, Flat prediction 39:58

Elevation Graph

Biggest Climbs (m)	Min/mi
37 3.1%	11:57
See your biggest climbs

Cadence

173 (180 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	172	3.5	40:24	11:25
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:04	37.62%	More
800m	5:10	10:23	40.00%	More
1km	6:30	10:27	41.38%	More
Mile	11:05	11:05	41.26%	More
5k	35:25	11:24	45.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:04	10:04	45.41
5km	35:02	11:17	45.59
5M	59:08	11:50	44.07
10km	1:15:07	12:05	43.43
10M	2:06:46	12:41	42.35
Half	2:50:37	13:01	41.06
20M	4:31:44	13:35	40.50
Mara	6:05:43	13:58	39.82

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