Sat 3rd Feb 2018 at 11:00am by FergusG

Run > General

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Time
54:30
Miles
7.07
Min/mi
7:43
Pacing
87%
WAVA
60.47
Stride(cm)
120
Cals
628
Cadence
174
BPM
153
%MHR
76.5
B/mi
1179
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

PD55-70/18: W07D6 General Aerobic + Speed
with 10 x 100m strides.

Split Summary
===
1) 0km - 3(3:17:36/km) 90/91bpm 0.3/0.07kmph
2) 11.27km - 53:52(4:47/km) 153/176bpm 623cal 12.55/19.48kmph
3) 0.11km - 35(5:09/km) 153/156bpm 5cal 11.66/12.5kmph

3 53:52 35

Pace

68%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:09	139 82-161	1132	171 120-176	1/1
0.50	4:04	2:01	8:06	139 134-148	1125	175 172-178	1/2
0.75	6:05	2:01	8:06	140 133-146	1134	175 174-176	2/2
1.00	7:56	1:51	7:23	143 140-146	1055	176 174-194	1/4
1.25	9:47	1:51	7:26	148 144-151	1099	177 172-200	3/1
1.50	11:51	2:04	8:16	146 142-154	1208	173 170-176	3/3
1.75	13:45	1:53	7:33	147 141-154	1110	177 166-200	3/4
2.00	15:47	2:02	8:09	150 147-155	1224	172 170-174	0/2
2.25	17:30	1:43	6:52	151 143-161	1036	179 172-202	3/1
2.50	19:30	2:00	8:00	156 151-164	1247	173 172-176	3/2
2.75	21:26	1:57	7:46	151 146-157	1173	173 170-200	1/2
3.00	23:14	1:47	7:10	159 151-163	1139	179 170-204	1/2
3.25	24:58	1:44	6:55	161 157-164	1115	179 170-202	4/2
3.50	26:57	1:59	7:58	157 151-163	1250	171 168-174	8/1
3.75	28:57	2:00	8:01	154 151-157	1235	172 170-176	2/9
4.00	31:02	2:05	8:19	154 150-160	1280	171 168-174	4/2
4.25	32:50	1:48	7:11	157 151-165	1127	178 170-202	3/1
4.50	34:31	1:42	6:47	164 160-169	1112	179 170-202	3/1
4.75	36:34	2:02	8:09	157 150-170	1281	171 168-172	5/2
5.00	38:20	1:46	7:03	157 150-164	1108	179 168-204	1/6
5.25	40:21	2:02	8:06	156 149-162	1264	170 168-172	2/3
5.50	42:23	2:02	8:09	155 150-161	1264	172 168-174	2/4
5.75	44:30	2:07	8:27	156 142-164	1319	171 160-198	5/6
6.00	46:22	1:51	7:26	160 146-171	1189	177 170-204	0/3
6.25	47:59	1:37	6:29	161 149-176	1045	182 170-204	1/3
6.50	50:00	2:01	8:02	159 152-162	1278	173 168-176	1/1
6.75	51:56	1:56	7:45	154 151-158	1194	172 170-176	3/1
7.00	53:54	1:58	7:54	155 153-160	1224	172 170-176	1/1
7.07	54:30	36	8:21	153 150-156	1277	172 168-172	0/1

Heart

153/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 19m, Flat prediction 54:24

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.7%	7:57
See your biggest climbs

Cadence

174 (204 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	174	7.1	54:22	7:42
Walk	0.2	120	0	8	12:17

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	50.58%	More
800m	3:21	6:43	56.00%	More
1km	4:17	6:53	57.05%	More
Mile	7:16	7:16	57.32%	More
5k	23:21	7:31	60.62%	More
5 miles	38:02	7:36	60.55%	More
10k	47:32	7:39	60.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	60.77
5km	22:48	7:20	62.10
5M	37:45	7:33	61.00
10km	47:32	7:39	60.46
10M	1:18:42	7:52	60.32
Half	1:44:47	8:00	59.46
20M	2:44:06	8:12	60.16
Mara	3:38:29	8:20	60.25

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