Sat 6th Jan 2018 at 12:00pm by Hallucyn8

Run > Easy

breezy
cold

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Time
30:18
Miles
3.08
Min/mi
9:50
Pacing
95%
WAVA
42.74
Stride(cm)
106
Cals
302
Cadence
154
BPM
176
%MHR
91.1
B/mi
1729
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 10:01(10:01/m) 166/180bpm 93cal 5.99/8.14mph
2) 1m - 9:57(9:57/m) 183/194bpm 103cal 6.03/6.32mph
3) 1m - 9:36(9:36/m) 183/192bpm 99cal 6.25/8.37mph
4) 0.08m - 43(9:26/m) 190/192bpm 7cal 6.36/6.39mph

Wasn't checking my pace and went around 30s per mile faster than planned

10:01 9:57 9:36 43

Pace

38%

16%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:15	138 111-164	1415	152 118-160	5/1
0.25	2:31	1:14	9:52	172 167-174	1696	153 152-156	4/1
0.38	3:42	1:11	9:27	172 169-174	1624	155 152-156	1/3
0.50	5:03	1:22	10:52	170 166-174	1847	153 134-158	1/4
0.63	6:20	1:16	10:11	171 166-174	1741	154 152-156	1/2
0.75	7:33	1:13	9:47	169 167-172	1652	154 152-156	0/9
0.88	8:47	1:15	9:56	168 164-170	1670	155 152-156	1/6
1.00	10:01	1:13	9:47	171 163-180	1672	154 150-158	2/5
1.13	11:18	1:17	10:16	186 178-192	1909	154 152-156	13/0
1.25	12:36	1:19	10:28	191 188-193	2000	154 152-156	11/0
1.38	13:48	1:12	9:36	185 181-188	1775	153 152-154	2/2
1.50	15:05	1:17	10:18	182 180-184	1875	154 152-156	5/0
1.63	16:20	1:14	9:54	185 182-186	1830	153 152-156	3/2
1.75	17:33	1:14	9:49	180 177-185	1766	154 152-156	1/4
1.88	18:47	1:14	9:48	176 176-177	1725	154 152-156	1/4
2.00	19:58	1:12	9:33	180 174-183	1720	154 150-160	2/1
2.13	21:07	1:08	9:08	180 175-184	1643	154 152-156	0/10
2.25	22:17	1:10	9:20	170 167-175	1588	155 152-158	0/13
2.38	23:29	1:12	9:37	176 169-182	1692	154 152-156	5/2
2.50	24:45	1:16	10:12	189 185-191	1927	156 154-158	6/0
2.63	26:00	1:15	9:57	190 189-191	1890	154 154-156	9/0
2.75	27:12	1:12	9:34	187 185-189	1788	155 154-156	2/2
2.88	28:23	1:11	9:26	184 182-186	1737	154 152-156	2/2
3.00	29:34	1:12	9:32	186 183-188	1774	154 152-156	6/2
3.08	30:17	43	9:31	191 188-192	1818	153 152-154	0/2

Heart

176/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 33m, Flat prediction 30:02

Elevation Graph

Biggest Climbs (m)	Min/mi
33 2.8%	10:04
22 2.6%	9:49
See your biggest climbs

Cadence

154 (160 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	154	3.1	30:06	9:49
Walk	0.6	123	0	11	26:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:11	32.49%	More
800m	4:40	9:23	36.26%	More
1km	5:52	9:26	37.84%	More
Mile	9:35	9:35	40.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	44.40
5km	30:36	9:51	42.67
5M	51:57	10:23	40.99
10km	1:06:10	10:39	40.27
10M	1:52:22	11:14	39.20
Half	2:31:45	11:35	38.12
20M	4:03:01	12:09	37.72
Mara	5:28:13	12:32	37.24

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Target Training Effect
Actual Training Effect
Recovery Heart Rate	149 [42]