Sat 30th Jun 2018 at 9:00am by Dillthedog

Run > Steady-State

v warm

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Time
24:32
Miles
3.12
Min/mi
7:52
Pacing
95%
WAVA
60.76
Stride(cm)
114
Cals
357
Cadence
180
BPM
153
%MHR
90.3
B/mi
1200
Asc(m)
42
Surface
Road

Notes & Comments

Parkrun at threshold heart rate, bit too warm

Split Summary
===
1) 1m - 7:40(7:40/m) 149/159bpm 109cal 7.82/9.14mph
2) 1m - 7:59(7:59/m) 156/158bpm 118cal 7.51/7.93mph
3) 1m - 7:57(7:57/m) 155/158bpm 117cal 7.54/7.78mph
4) 0.12m - 56(7:49/m) 156/158bpm 13cal 7.67/7.7mph

7:40 7:59 7:57 56

Pin Map

0mi in 0

Pace

64%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:47	120 91-138	1053	178 174-184	2/3
0.25	2:04	58	7:45	142 138-146	1100	182 176-184	1/2
0.38	2:59	55	7:21	151 146-155	1111	185 184-186	3/1
0.50	3:52	53	7:05	155 153-157	1099	183 178-188	1/4
0.63	4:48	55	7:22	157 155-158	1157	181 180-184	3/1
0.75	5:46	58	7:47	157 156-159	1222	180 176-182	5/3
0.88	6:41	56	7:25	158 158-159	1171	179 178-180	0/2
1.00	7:39	58	7:44	156 155-158	1206	179 178-180	1/1
1.13	8:39	59	7:53	154 149-157	1214	179 178-184	1/1
1.25	9:37	59	7:51	157 155-158	1234	181 180-184	1/1
1.38	10:36	59	7:51	156 155-158	1224	178 176-182	1/1
1.50	11:37	1:00	8:03	156 154-157	1256	179 178-180	1/1
1.63	12:38	1:02	8:12	155 153-157	1271	177 176-180	1/0
1.75	13:38	1:00	8:00	156 155-157	1247	178 176-180	2/2
1.88	14:39	1:01	8:04	155 154-156	1251	178 176-180	0/1
2.00	15:38	1:00	7:58	155 154-156	1235	180 178-180	2/0
2.13	16:37	59	7:52	154 154-155	1211	180 178-182	1/3
2.25	17:38	1:01	8:05	154 153-155	1244	179 178-180	1/0
2.38	18:38	1:00	7:57	155 153-155	1232	179 176-184	1/2
2.50	19:36	59	7:49	155 154-156	1210	180 178-182	1/1
2.63	20:36	1:00	7:57	156 155-156	1241	178 176-182	0/0
2.75	21:38	1:02	8:13	156 156-158	1282	178 178-178	2/2
2.88	22:37	1:00	8:00	155 154-156	1239	178 174-182	1/4
3.00	23:36	58	7:47	154 154-155	1198	179 178-180	1/2
3.12	24:32	56	7:51	156 154-157	1224	179 176-182	1/1

Heart

153/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 24:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (188 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	179	3.1	24:32	7:52
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	47.09%	More
800m	3:38	7:19	54.22%	More
1km	4:36	7:23	55.92%	More
Mile	7:31	7:31	58.07%	More
5k	24:24	7:51	60.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:15	7:15	60.15
5km	24:25	7:52	60.80
5M	40:41	8:08	59.46
10km	51:21	8:16	58.85
10M	1:25:32	8:33	58.42
Half	1:54:16	8:43	57.43
20M	2:59:52	9:00	57.81
Mara	4:00:17	9:10	57.70

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