Thu 28th Jun 2018 at 6:00am by northernslowcoach

Run > General

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Time
39:27
Miles
3.23
Min/mi
12:13
Pacing
79%
WAVA
42.58
Stride(cm)
77
Cals
381
Cadence
172
BPM
144
%MHR
84.4
B/mi
1763
Asc(m)
42
Hillscore
8
Surface
Road

Notes & Comments

2 comments

nice to get out before it gets too hot

Split Summary
===
1) 1m - 11:30(11:30/m) 140/157bpm 108cal 5.22/7.53mph
2) 1m - 13:00(13:00/m) 148/161bpm 125cal 4.61/6.39mph
3) 1m - 12:19(12:19/m) 144/165bpm 119cal 4.87/6.35mph
4) 0.23m - 2:38(11:30/m) 162/169bpm 29cal 5.22/5.8mph

11:30 13:00 12:19 2:38

	Bintmcskint Excellent thinking (and running)
	Autumnleaves Yes - I was tempted, but better keep my runs at least 24 hours apart atm!

Pin Map

0mi in 0

Pace

33%

10%

25%

15%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	53	53	7:01	120 92-135	841	167 164-170	2/8
0.25	2:06	1:14	9:49	138 135-146	1354	170 168-170	5/2
0.38	3:47	1:41	13:28	141 131-148	1899	165 148-170	1/9
0.50	5:06	1:19	10:32	132 129-134	1389	170 168-172	1/6
0.63	6:36	1:30	12:03	135 126-144	1627	172 170-174	1/3
0.75	8:30	1:54	15:08	139 124-154	2105	172 172-174	6/1
0.88	9:57	1:27	11:34	156 154-157	1805	174 172-174	6/0
1.00	11:30	1:33	12:25	148 145-152	1837	172 172-174	2/2
1.13	12:49	1:19	10:30	147 145-151	1543	172 170-172	2/1
1.25	14:34	1:45	14:02	150 140-158	2106	173 172-174	13/0
1.38	16:15	1:41	13:25	157 155-159	2106	175 174-176	7/1
1.50	17:38	1:23	11:05	142 134-152	1574	172 170-174	1/10
1.63	19:10	1:33	12:21	131 127-135	1619	171 168-174	1/8
1.75	21:01	1:51	14:45	150 136-158	2212	174 172-176	10/0
1.88	22:40	1:39	13:15	146 137-156	1934	170 166-172	9/9
2.00	24:30	1:49	14:36	157 152-161	2292	173 170-174	5/1
2.13	25:48	1:18	10:24	140 134-151	1457	172 170-174	0/11
2.25	27:11	1:23	11:04	134 131-139	1483	171 168-174	1/6
2.38	28:37	1:26	11:32	145 142-146	1672	173 172-174	1/2
2.50	30:02	1:25	11:21	149 145-152	1692	173 172-174	2/3
2.63	31:23	1:21	10:45	143 140-145	1538	171 170-174	0/7
2.75	33:38	2:15	17:59	132 114-147	2374	175 170-180	2/3
2.88	35:15	1:37	12:55	154 148-156	1989	174 174-176	6/1
3.00	36:48	1:33	12:24	160 155-165	1983	172 154-180	13/0
3.13	38:18	1:30	11:59	165 161-169	1977	177 172-180	3/2
3.22	39:25	1:07	11:15	157 151-162	1767	175 174-178	1/6

Heart

144/169max

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BPM
WHR
MHR
Bands
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Elevation

Asc 42m, Range 32m, Flat prediction 37:20

Elevation Graph

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Biggest Climbs (m)	Min/mi
20 5.1%	13:36
20 4.2%	12:32
14 9.2%	15:14
12 2.7%	13:53
12 6.5%	14:38
See your biggest climbs

Cadence

172 (180 max) Stride Length: 77cm Run: 98.4% Walk: 1.6%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	46.83%	More
800m	5:00	10:03	41.66%	More
1km	6:31	10:29	41.62%	More
Mile	11:23	11:23	40.59%	More
5k	38:04	12:15	42.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:52	10:52	42.50
5km	37:48	12:10	42.69
5M	1:03:48	12:46	41.26
10km	1:21:01	13:02	40.68
10M	2:16:45	13:41	39.67
Half	3:04:03	14:03	38.48
20M	4:53:08	14:39	37.97
Mara	6:34:30	15:03	37.35

Three Things You Saw Today

1 fat pigeons
2 squirrels

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