Mon 4th Jun 2018 at 3:00pm by Jock Itch

Run > Steady-State

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Time
29:16
Miles
4.03
Min/mi
7:16
Pacing
88%
WAVA
64.21
Stride(cm)
133
Cals
424
Cadence
167
BPM
140
%MHR
73.7
B/mi
1017
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Sore right arse cheek but ok.

Split Summary
===
1) 1m - 7:23(7:23/m) 133/146bpm 99cal 8.13/9mph
2) 1m - 7:01(7:01/m) 143/149bpm 104cal 8.55/14.3mph
3) 1m - 7:28(7:28/m) 149/156bpm 116cal 8.04/10.62mph
4) 1m - 7:10(7:10/m) 142/152bpm 102cal 8.36/12.71mph
5) 0.03m - 13(6:32/m) 144/145bpm 3cal 9.19/10.94mph

7:23 7:01 7:28 7:10 13

Pin Map

0mi in 0

Pace

20%

60%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:13	98 61-127	806	165 152-178	2/1
0.25	1:54	52	6:59	133 128-136	929	165 152-172	5/3
0.38	2:51	56	7:32	137 136-139	1032	176 166-232	2/3
0.50	3:50	59	7:52	141 140-143	1110	168 162-176	4/2
0.63	4:44	54	7:12	133 123-140	957	166 154-180	1/3
0.75	5:38	55	7:19	140 139-141	1023	167 164-174	2/2
0.88	6:28	50	6:38	142 138-146	942	168 166-172	2/1
1.00	7:23	55	7:16	140 139-142	1018	167 164-172	2/1
1.13	8:11	49	6:29	140 139-142	907	166 162-170	1/4
1.25	9:05	54	7:14	144 140-146	1041	167 164-170	4/2
1.38	9:59	54	7:12	143 140-145	1029	165 156-172	2/2
1.50	10:55	56	7:24	139 131-143	1029	166 164-174	1/3
1.63	11:44	49	6:30	140 139-141	910	166 164-170	0/5
1.75	12:40	56	7:27	145 141-148	1080	167 166-170	4/1
1.88	13:31	51	6:50	147 146-148	1004	169 166-182	2/2
2.00	14:24	53	7:05	148 147-148	1049	167 162-168	3/0
2.13	15:24	1:00	8:00	148 147-149	1184	165 160-170	4/1
2.25	16:23	59	7:54	149 148-149	1176	167 166-170	6/3
2.38	17:23	1:00	8:03	148 139-156	1192	163 152-172	7/1
2.50	18:20	56	7:29	153 150-155	1144	169 164-186	7/2
2.63	19:11	51	6:48	147 142-151	1000	168 162-178	1/4
2.75	20:04	53	7:05	150 148-150	1062	167 162-174	3/3
2.88	21:00	56	7:31	148 145-150	1112	169 164-180	0/3
3.00	21:52	52	6:55	145 138-149	1003	170 166-186	2/1
3.13	23:09	1:17 +23	10:16	133 130-136	1365	167 162-170	0/4
3.25	24:01	52	7:00	136 134-139	951	165 158-168	1/4
3.38	24:53	52	6:56	142 140-143	984	165 162-172	0/2
3.50	25:51	57	7:38	142 142-143	1083	166 154-176	2/3
3.63	26:42	51	6:50	142 141-143	971	167 162-170	2/4
3.75	27:37	55	7:17	147 143-150	1072	169 166-178	3/2
3.88	28:31	54	7:14	151 150-151	1091	167 166-170	5/0
4.00	29:25	54	7:16	143 135-149	1038	167 164-170	1/4
4.03	29:37	12	6:50	144 144-144	983	165 164-166	0/2

Heart

140/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 24m, Flat prediction 29:14

Elevation Graph

Biggest Climbs (m)	Min/mi
11 4.6%	7:48
10 1.3%	7:09
See your biggest climbs

Cadence

167 (232 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	166	4	29:14	7:15
Walk	1.3	84	0	23	INF:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:47	48.33%	More
800m	3:24	6:51	55.88%	More
1km	4:18	6:55	57.83%	More
Mile	6:58	6:58	60.63%	More
5k	22:42	7:18	63.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	62.31
5km	22:17	7:10	64.53
5M	36:41	7:20	63.80
10km	46:05	7:25	63.40
10M	1:15:53	7:35	63.62
Half	1:40:43	7:41	62.92
20M	2:36:56	7:51	63.99
Mara	3:28:18	7:57	64.28

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