Sat 30th Jun 2018 at 8:00am by snogard

Run > Easy

Good
v warm

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Time
36:01
Miles
2.82
Min/mi
12:46
Pacing
89%
WAVA
45.82
Stride(cm)
85
Cals
282
Cadence
149
BPM
134
%MHR
70.9
B/mi
1712
Asc(m)
42
Hillscore
4
Surface
Road

Notes & Comments

2 comments

Very Slow run and managed to run for the whole of the 29 mins planned and at the pace planned. The rest is just getting going and cooling down - pleased with that

Split Summary
===
1) 0.37m - 5:00(13:27/m) 116/132bpm 31cal 4.46/5.45mph
2) 2.34m - 29:00(12:23/m) 139/149bpm 241cal 4.85/6.01mph
3) 0.11m - 2:01(18:37/m) 127/149bpm 10cal 3.22/5.11mph

5:00 29:00 2:01

	northernslowcoach Very nicely done
	Autumnleaves Well done

Pace

91%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:45	1:45	13:57	110 93-123	1534	156 154-160	0/1
0.25	3:27	1:42	13:40	114 104-119	1557	135 110-156	0/5
0.38	5:03	1:36	12:47	125 110-135	1597	152 148-154	2/7
0.50	6:36	1:33	12:21	134 125-138	1656	140 80-158	9/0
0.63	8:07	1:31	12:09	129 125-134	1568	155 150-158	2/0
0.75	9:43	1:37	12:53	126 122-133	1624	147 116-156	0/3
0.88	11:12	1:28	11:48	132 127-138	1557	156 154-158	0/1
1.00	12:47	1:35	12:40	138 137-138	1748	154 154-156	3/0
1.13	14:16	1:29	11:54	139 136-142	1655	156 152-158	0/2
1.25	15:46	1:30	12:00	138 135-141	1656	157 154-160	0/5
1.38	17:32	1:46	14:08	133 123-138	1880	134 110-156	2/6
1.50	19:09	1:36	12:51	138 128-144	1774	154 150-156	9/0
1.63	20:39	1:31	12:07	144 142-145	1745	157 154-160	2/0
1.75	22:06	1:27	11:34	142 142-143	1643	156 154-158	0/3
1.88	23:32	1:26	11:25	144 143-146	1643	156 156-158	0/1
2.00	25:02	1:31	12:05	146 144-148	1764	156 154-160	3/0
2.13	26:31	1:29	11:49	145 144-147	1714	156 154-158	1/2
2.25	28:02	1:31	12:04	145 141-148	1751	156 154-158	0/4
2.38	29:45	1:43	13:45	134 131-139	1842	139 112-156	1/7
2.50	31:21	1:36	12:49	146 141-149	1872	153 148-156	10/0
2.63	32:53	1:32	12:19	147 145-149	1811	156 154-158	2/0
2.75	34:35	1:42	13:36	144 133-148	1957	144 106-160	0/4
2.81	35:51	1:16	19:28	120 115-130	2336	110 108-114	0/1

Heart

134/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 14m, Flat prediction 36:01

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.1%	12:30
14 4.0%	12:07
14 4.3%	13:52
See your biggest climbs

Cadence

149 (160 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.9	155	2.6	31:51	12:15
Walk	11.1	113	0.2	4:00	18:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:51	11:28	36.99%	More
800m	5:49	11:42	41.16%	More
1km	7:18	11:45	42.53%	More
Mile	12:10	12:10	43.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:31	11:31	45.41
5km	40:04	12:54	45.61
5M	1:07:37	13:31	44.23
10km	1:25:53	13:49	43.64
10M	2:24:57	14:30	42.74
Half	3:15:05	14:54	41.55
20M	5:10:43	15:32	41.22
Mara	6:58:11	15:58	40.67

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