Thu 8th Mar 2018 at 3:00pm by Jock Itch

Run > Steady-State

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Time
32:36
Miles
4.45
Min/mi
7:20
Pacing
91%
WAVA
63.76
Stride(cm)
128
Cals
499
Cadence
172
BPM
155
%MHR
81.6
B/mi
1136
Asc(m)
42
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 7:10(7:10/m) 148/160bpm 108cal 8.37/10.71mph
2) 1m - 7:16(7:16/m) 155/162bpm 107cal 8.25/9.62mph
3) 1m - 7:24(7:24/m) 158/168bpm 114cal 8.11/11.54mph
4) 1m - 7:14(7:14/m) 162/173bpm 117cal 8.3/12.17mph
5) 0.45m - 3:32(7:51/m) 165/174bpm 53cal 7.64/8.45mph

7:10 7:16 7:24 7:14 3:32

Pin Map

0mi in 0

Pace

23%

56%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:30	110 73-144	825	173 146-198	2/4
0.25	1:50	54	7:11	154 148-158	1107	174 166-182	3/4
0.38	2:45	55	7:21	158 155-160	1162	175 172-178	8/0
0.50	3:49	1:03	8:26	154 152-156	1298	175 174-178	4/2
0.63	4:33	44	5:53	150 146-152	883	173 172-176	5/3
0.75	5:22	50	6:36	149 144-151	984	175 172-176	1/6
0.88	6:22	1:00	8:02	150 149-151	1205	174 172-176	2/2
1.00	7:10	47	6:17	153 152-155	962	175 172-176	5/3
1.13	8:06	56	7:30	155 149-160	1163	175 172-178	4/1
1.25	9:03	57	7:40	160 159-162	1225	173 166-178	5/2
1.38	9:59	56	7:24	157 155-161	1163	172 168-176	3/1
1.50	10:50	51	6:47	156 155-157	1057	173 172-176	2/1
1.63	11:51	1:01	8:08	157 156-160	1278	172 170-176	5/0
1.75	12:46	55	7:23	154 150-158	1137	172 170-176	5/3
1.88	13:36	50	6:40	153 150-157	1020	171 168-174	0/4
2.00	14:26	50	6:39	146 144-148	971	168 166-170	0/9
2.13	15:23	57	7:37	150 144-157	1142	173 170-176	4/1
2.25	16:25	1:02	8:14	159 158-162	1310	171 168-174	5/2
2.38	17:19	54	7:14	165 162-168	1194	172 168-194	5/9
2.50	18:17	58	7:43	164 160-168	1265	170 168-172	5/2
2.63	19:09	52	6:57	157 154-160	1092	175 168-184	2/7
2.75	20:05	55	7:23	154 153-156	1138	169 162-172	5/4
2.88	20:59	55	7:16	156 154-159	1134	171 166-178	3/5
3.00	21:50	51	6:46	158 158-158	1068	170 168-172	3/4
3.13	22:42	53	7:00	153 151-159	1072	171 166-178	0/7
3.25	23:33	51	6:48	150 147-153	1020	170 168-176	2/5
3.38	24:29	56	7:26	165 157-169	1225	170 168-174	4/1
3.50	25:24	55	7:18	169 166-172	1235	170 162-176	2/5
3.63	26:23	59	7:52	163 162-166	1283	169 160-174	5/1
3.75	27:16	53	7:04	162 161-162	1145	170 168-174	0/5
3.88	28:08	52	6:58	168 164-171	1171	170 168-172	3/1
4.00	29:04	55	7:24	170 168-171	1257	171 168-172	10/1
4.13	30:08	1:04	8:34	163 157-169	1395	169 158-186	5/2
4.25	31:08	1:01	8:06	167 161-174	1353	171 166-176	6/5
4.38	32:01	52	7:00	164 161-169	1147	171 166-176	3/5
4.44	32:31	30	7:47	168 163-171	1308	168 166-172	8/0

Heart

155/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 30m, Flat prediction 32:25

Elevation Graph

Biggest Climbs (m)	Min/mi
15 3.3%	7:44
12 1.7%	7:27
10 4.8%	7:50
10 3.2%	6:51
See your biggest climbs

Cadence

172 (198 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	172	4.4	31:55	7:19
Walk	1.8	159	0.1	36	8:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:14	52.61%	More
800m	3:19	6:40	57.53%	More
1km	4:15	6:51	58.40%	More
Mile	7:01	7:01	60.30%	More
5k	22:24	7:13	64.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:49	6:49	62.01
5km	22:22	7:12	64.29
5M	36:50	7:22	63.54
10km	46:16	7:27	63.15
10M	1:16:11	7:37	63.37
Half	1:41:07	7:43	62.67
20M	2:37:33	7:53	63.74
Mara	3:29:07	7:59	64.03

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