Fri 29th Jun 2018 at 8:00am by Serendippily

Run > Easy

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Time
1:22:38
Miles
7.00
Min/mi
11:48
Pacing
90%
WAVA
45.22
Stride(cm)
86
Cals
752
Cadence
159
BPM
144
%MHR
84.4
B/mi
1694
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

3 comments

Split Summary
===
1) 0.53m - 6:43(12:39/m) 141/165bpm 63cal 4.75/5.7mph
2) 2.58m - 29:58(11:37/m) 145/161bpm 293cal 5.16/5.87mph
3) 0.94m - 10:53(11:33/m) 150/163bpm 109cal 5.19/5.57mph
4) 0.06m - 1:23(21:55/m) 131/153bpm 9cal 2.74/5.07mph
5) 2.89m - 33:42(11:40/m) 141/153bpm 278cal 5.14/5.47mph

4 miles easy: could have comfortably stopped then but there was 7 miles on the plan and doc moyle says it’s worth learning to run on tired legs so that’s what I did :-)

And oo look #badassbint is right - not looking at the watch *did* make my pace more even!

6:43 29:58 10:53 1:23 33:42

	Bintmcskint
	northernslowcoach Good work
	Corrah Fabby. Good work x

Pace

74%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:09	3:09	12:35	141 95-165	1775	160 158-162	0/6
0.50	6:17	3:08	12:34	139 131-149	1746	157 154-160	0/3
0.75	9:14	2:57	11:46	143 137-150	1683	159 152-164	6/3
1.00	12:12	2:58	11:52	140 135-144	1662	162 158-166	12/6
1.25	15:10	2:58	11:51	143 134-149	1695	161 158-166	2/2
1.50	18:13	3:03	12:14	147 144-150	1797	158 154-162	11/1
1.75	21:06	2:53	11:31	153 143-161	1762	160 156-162	1/2
2.00	23:57	2:51	11:23	146 143-150	1662	160 154-162	2/5
2.25	26:50	2:54	11:34	139 131-144	1608	158 152-160	2/10
2.50	29:44	2:54	11:35	145 136-158	1681	157 154-160	1/5
2.75	32:36	2:52	11:28	149 139-156	1708	160 156-164	8/2
3.00	35:25	2:49	11:18	148 144-152	1672	161 158-164	3/1
3.25	38:13	2:47	11:10	149 146-154	1663	160 156-164	2/3
3.50	40:57	2:44	10:56	149 143-159	1630	162 160-164	2/8
3.75	44:04	3:07	12:29	151 145-161	1885	160 158-162	6/1
4.00	46:56	2:52	11:28	150 146-158	1719	160 156-162	11/1
4.25	50:30	3:34	14:16	135 110-156	1926	142 98-162	8/4
4.50	53:30	3:00	12:01	145 140-153	1742	157 152-160	6/4
4.75	56:19	2:49	11:15	143 138-148	1610	163 160-168	2/14
5.00	59:16	2:57	11:50	142 135-146	1680	160 158-164	3/3
5.25	1:02:16	3:00	11:59	133 126-140	1594	161 156-166	5/12
5.50	1:05:10	2:54	11:35	138 129-147	1599	161 156-164	2/8
5.75	1:08:13	3:03	12:11	141 137-147	1718	161 156-164	3/1
6.00	1:11:03	2:51	11:22	142 141-145	1614	163 160-164	2/2
6.25	1:13:59	2:56	11:44	141 137-145	1654	159 158-162	5/2
6.50	1:16:51	2:52	11:26	143 137-147	1636	161 160-162	2/1
6.75	1:19:43	2:52	11:27	143 141-145	1638	162 160-166	1/3
7.00	1:22:47	3:04 +11	12:16	144 140-147	1767	164 160-168	4/2

Heart

144/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 29m, Flat prediction 1:22:42

Elevation Graph

Biggest Climbs (m)	Min/mi
19 4.7%	12:02
14 3.4%	11:20
See your biggest climbs

Cadence

159 (168 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	160	6.9	1:21:31	11:44
Walk	1.6	110	0.1	1:18	21:59

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:55	34.99%	More
800m	5:27	10:58	38.16%	More
1km	6:53	11:04	39.43%	More
Mile	11:12	11:12	41.21%	More
5k	35:52	11:33	44.99%	More
5 miles	58:36	11:43	44.92%	More
10k	1:12:57	11:44	45.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:30	10:30	43.98
5km	34:56	11:15	46.19
5M	57:51	11:34	45.50
10km	1:12:50	11:43	45.25
10M	2:00:36	12:04	44.98
Half	2:40:34	12:15	44.11
20M	4:11:27	12:34	44.27
Mara	5:34:46	12:47	44.01

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