Thu 3rd May 2018 at 7:00pm by snogard

Run > Trail Run

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Time
58:07
Miles
4.56
Min/mi
12:45
Pacing
72%
WAVA
46.77
Stride(cm)
82
Cals
467
Cadence
154
BPM
138
%MHR
72.9
B/mi
1755
Asc(m)
42
Hillscore
7
Surface
Road

Notes & Comments

3 comments

Tough run today

Split Summary
===
1) 1m - 11:02(11:02/m) 132/142bpm 90cal 5.44/6.2mph
2) 1m - 13:38(13:38/m) 140/152bpm 114cal 4.4/6.12mph
3) 1m - 13:55(13:55/m) 141/157bpm 114cal 4.31/6.26mph
4) 1m - 12:18(12:18/m) 141/158bpm 96cal 4.88/6.24mph
5) 0.56m - 7:14(12:56/m) 139/149bpm 53cal 4.64/6.45mph

11:02 13:38 13:55 12:18 7:14

	northernslowcoach More good miles
	Autumnleaves Nice route though
	ferret off road is lovely

Pace

48%

10%

21%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:22	1:22	10:59	108 82-131	1187	162 158-164	2/0
0.25	2:41	1:19	10:32	134 132-134	1412	162 160-164	3/0
0.38	3:56	1:14	9:55	134 133-135	1328	163 162-164	1/2
0.50	5:18	1:23	11:00	137 134-139	1507	161 158-164	1/11
0.63	6:41	1:23	11:02	130 126-134	1434	162 156-166	1/9
0.75	8:13	1:32	12:19	127 121-133	1564	164 122-170	0/20
0.88	9:41	1:28	11:45	139 135-142	1632	163 158-168	1/0
1.00	11:01	1:20	10:38	140 139-142	1488	163 158-176	3/1
1.13	12:20	1:19	10:33	145 143-147	1531	162 160-166	0/2
1.25	13:39	1:19	10:32	146 145-146	1539	163 160-164	0/1
1.38	14:59	1:20	10:41	147 142-149	1570	158 122-162	2/0
1.50	17:46	2:46	22:12	128 111-141	2841	134 108-170	13/0
1.63	19:12	1:26	11:29	147 137-151	1688	165 160-170	6/1
1.75	20:53	1:41	13:29	144 140-150	1941	141 80-176	4/3
1.88	22:22	1:29	11:52	141 136-147	1673	156 122-164	0/13
2.00	24:39	2:17	18:15	136 118-151	2481	140 114-166	13/1
2.13	25:58	1:19	10:29	144 135-149	1510	162 156-166	2/4
2.25	27:12	1:15	9:59	147 146-149	1467	164 162-164	1/3
2.38	30:02	2:50	22:38	129 117-143	2921	141 108-174	13/0
2.50	31:28	1:26	11:25	139 127-150	1587	165 156-172	0/4
2.63	32:59	1:31	12:10	148 143-151	1801	161 110-172	1/2
2.75	34:38	1:39	13:08	144 139-149	1891	156 120-164	2/0
2.88	36:53	2:16	18:05	137 124-143	2479	147 122-166	0/3
3.00	38:35	1:41	13:30	145 127-157	1958	160 154-166	9/0
3.13	40:24	1:49	14:36	138 121-158	2015	135 122-168	3/0
3.25	41:54	1:30	11:58	135 129-142	1615	155 122-168	1/1
3.38	43:10	1:17	10:12	146 143-148	1490	165 164-166	1/3
3.50	44:23	1:12	9:38	145 143-147	1396	164 160-166	1/2
3.63	45:58	1:36	12:46	144 136-148	1838	146 122-164	4/0
3.75	47:53	1:55	15:16	131 123-142	2000	147 120-164	5/3
3.88	49:20	1:28	11:41	146 144-149	1705	162 160-164	2/4
4.00	50:52	1:31	12:10	144 142-146	1752	164 158-178	4/7
4.13	52:37	1:46	14:05	144 137-149	2027	155 122-166	1/1
4.25	53:58	1:20	10:43	142 137-145	1521	163 158-166	0/2
4.38	55:36	1:39	13:08	136 125-146	1787	141 108-168	2/1
4.50	57:19	1:43	13:43	136 131-140	1866	150 112-164	1/1
4.55	57:58	39	13:58	138 137-140	1928	146 122-164	0/0

Heart

138/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 44m, Flat prediction 55:52

Elevation Graph

Biggest Climbs (m)	Min/mi
23 8.5%	16:10
16 11.4%	18:09
14 3.0%	15:14
14 3.7%	13:09
See your biggest climbs

Cadence

154 (178 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.7	162	4	46:12	11:32
Walk	19.5	118	0.5	11:19	20:56
Still	0.8	-	-	27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:53	42.88%	More
800m	5:14	10:31	45.77%	More
1km	6:36	10:38	47.02%	More
Mile	10:56	10:56	47.86%	More
5k	40:09	12:55	45.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:57	10:57	47.76
5km	38:06	12:16	47.96
5M	1:04:19	12:52	46.49
10km	1:21:41	13:09	45.89
10M	2:17:52	13:47	44.94
Half	3:05:32	14:10	43.69
20M	4:55:31	14:47	43.34
Mara	6:37:43	15:11	42.77

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