Wed 7th Mar 2018 at 6:00pm by StewartC

Run > Easy

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Time
31:05
Miles
3.05
Min/mi
10:11
Pacing
58%
WAVA
45.04
Stride(cm)
90
Cals
354
Cadence
176
BPM
138
%MHR
72.6
B/mi
1405
Asc(m)
42
Surface
Road

Notes & Comments

Felt the heel niggle after the run so I have iced hopefully it will be ok tomorrow

Split Summary
===
1) 1m - 10:19(10:19/m) 130/144bpm 108cal 5.82/6.22mph
2) 1m - 10:17(10:17/m) 140/149bpm 116cal 5.83/6.39mph
3) 1m - 9:57(9:57/m) 149/158bpm 124cal 6.03/7.31mph
4) 0.05m - 32(10:37/m) 144/145bpm 6cal 5.65/6.1mph

10:19 10:17 9:57 32

Pin Map

0mi in 0

Pace

14%

29%

33%

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	1:21	1:21	10:46	112 85-130	1206	170 164-176	3/1
0.25	2:41	1:20	10:43	133 130-137	1425	170 168-174	1/1
0.38	4:46	2:05 +49	16:40	113 94-130	1883	173 162-178	0/1
0.50	6:05	1:19	10:28	134 129-137	1403	175 174-176	1/3
0.63	7:57	1:53 +41	15:01	126 114-135	1892	176 168-178	1/0
0.75	9:14	1:17	10:14	133 129-138	1361	176 176-178	2/0
0.88	10:31	1:17	10:17	141 139-143	1449	177 176-178	1/1
1.00	11:48	1:17	10:13	143 141-144	1462	176 174-180	1/1
1.13	13:06	1:18	10:24	144 144-145	1497	176 176-178	1/0
1.25	14:23	1:17	10:17	146 144-147	1501	176 174-178	2/0
1.38	15:42	1:19	10:35	146 145-148	1545	178 176-178	4/0
1.50	18:48	3:06 +1:45	24:51	138 115-147	3429	173 168-176	1/2
1.63	20:13	1:24	11:14	128 118-133	1438	175 170-180	2/2
1.75	21:26	1:13	9:44	135 133-137	1315	177 176-178	0/4
1.88	22:37	1:11	9:31	141 138-143	1343	176 174-178	0/1
2.00	23:50	1:13	9:43	143 142-145	1389	177 174-178	0/1
2.13	25:05	1:15	10:02	144 143-145	1445	177 176-178	1/0
2.25	26:18	1:13	9:45	144 144-145	1405	177 176-178	1/1
2.38	27:27	1:09	9:12	149 145-152	1370	177 176-178	0/2
2.50	28:47	1:19	10:33	152 151-153	1604	180 178-190	0/1
2.63	29:58	1:12	9:32	149 148-150	1421	178 178-180	3/0
2.75	31:09	1:11	9:27	150 147-154	1418	179 178-182	1/0
2.88	32:26	1:17	10:16	156 153-158	1603	181 178-182	1/1
3.00	33:46	1:20	10:42	148 143-156	1583	175 146-198	1/4
3.05	34:16	30	10:57	144 144-145	1578	179 174-184	1/0

Heart

138/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 31:05

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (198 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	175	3	33:25	11:15
Walk	0.1	146	0	2	18:49
Pause	2.3	-	-	49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:26	34.46%	More
800m	4:48	9:39	39.38%	More
1km	5:59	9:37	41.19%	More
Mile	9:42	9:42	43.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:37	9:37	43.62
5km	31:42	10:12	45.01
5M	52:17	10:27	44.40
10km	1:05:43	10:35	44.09
10M	1:48:25	10:51	44.16
Half	2:24:02	11:00	43.63
20M	3:44:47	11:14	44.29
Mara	4:58:38	11:24	44.46

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