Wed 11th Jul 2018 at 6:00pm by NordRunner

Run > Trail Run

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Time
55:23
Miles
5.64
Min/mi
9:49
Pacing
83%
WAVA
53.49
Stride(cm)
88
Cals
532
Cadence
186
BPM
146
%MHR
78.3
B/mi
1429
Asc(m)
42
Hillscore
10
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:57(5:57/km) 131/142bpm 49cal 47/47rpm 10.09/11.12kmph
2) 1km - 6:50(6:50/km) 141/146bpm 65cal 47/47rpm 8.79/11.02kmph
3) 1km - 6:53(6:53/km) 144/153bpm 66cal 47/47rpm 8.71/9.94kmph
4) 1km - 7:17(7:17/km) 150/164bpm 75cal 47/47rpm 8.24/11.99kmph
5) 1km - 5:58(5:58/km) 147/164bpm 58cal 47/47rpm 10.05/11.56kmph
6) 1km - 5:27(5:27/km) 148/152bpm 53cal 47/47rpm 10.99/12.19kmph
7) 1km - 5:31(5:31/km) 151/156bpm 55cal 47/47rpm 10.88/11.79kmph
8) 1km - 5:37(5:37/km) 150/153bpm 54cal 47/47rpm 10.68/12.16kmph
9) 1km - 5:30(5:30/km) 149/153bpm 52cal 47/47rpm 10.9/12.16kmph
10) 0.07km - 23(5:22/km) 148/149bpm 3cal 47/47rpm 11.17/12.63kmph
11) 0.06km - 1:49(28:10/km) 128/146bpm 2cal 11/97rpm 2.13/10.68kmph

5:57 6:50 6:53 7:17 5:58 5:27 5:31 5:37 5:30 23 1:49

Pace

40%

37%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:56	2:56 +26	11:44	120 81-142	1408	188 182-190	15/0
0.50	5:15	2:19	9:16	136 134-137	1260	190 186-194	5/5
0.75	7:35	2:20	9:21	137 136-140	1282	191 186-194	5/4
1.00	10:43	3:08	12:31	141 137-146	1764	158 108-192	24/1
1.25	13:17	2:34	10:16	142 139-144	1459	189 186-196	5/3
1.50	16:04	2:47	11:07	142 137-149	1578	187 182-192	2/5
1.75	18:46	2:43	10:50	149 142-153	1615	187 182-194	11/2
2.00	21:38	2:51	11:25	145 140-151	1655	185 172-192	3/11
2.25	24:41	3:04	12:14	148 145-152	1811	170 90-192	12/1
2.50	27:34	2:53	11:33	154 148-164	1778	186 120-194	16/0
2.75	29:56	2:22	9:28	147 141-157	1390	181 118-192	1/9
3.00	32:21	2:25	9:39	148 143-151	1427	189 186-196	10/1
3.25	34:47	2:26	9:44	149 144-152	1451	190 186-194	3/5
3.50	36:53	2:06	8:25	148 145-150	1246	193 188-202	2/9
3.75	39:01	2:07	8:30	148 146-150	1257	193 186-196	1/13
4.00	41:08	2:08	8:30	151 146-154	1284	194 190-202	0/16
4.25	43:24	2:16	9:03	151 148-156	1367	192 190-198	3/3
4.50	45:37	2:13	8:51	152 149-156	1345	194 188-202	0/11
4.75	47:55	2:18	9:12	150 148-153	1380	191 188-192	1/2
5.00	50:10	2:16	9:02	149 146-152	1346	192 190-196	2/4
5.25	52:37	2:26	9:45	150 145-152	1463	191 186-194	4/3
5.50	54:43	2:07	8:26	148 145-152	1249	191 186-194	2/7
5.64	55:49	1:06	7:55	149 146-151	1180	195 192-200	0/13

Heart

146/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 72m, Flat prediction 52:24

Elevation Graph

Biggest Climbs (m)	Min/mi
30 5.4%	11:48
29 5.2%	11:42
21 4.2%	11:16
13 4.0%	11:06
11 3.0%	10:41
See your biggest climbs

Cadence

186 (202 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.3	189	5.5	53:44	9:46
Walk	2.9	112	0.1	1:39	18:11
Pause	0.8	-	-	26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	44.72%	More
800m	4:09	8:20	51.18%	More
1km	5:13	8:23	53.03%	More
Mile	8:37	8:37	54.52%	More
5k	27:54	8:59	57.40%	More
5 miles	49:15	9:51	53.14%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	52.49
5km	29:33	9:31	54.18
5M	48:47	9:45	53.66
10km	1:01:20	9:52	53.40
10M	1:41:16	10:08	53.57
Half	2:14:36	10:16	52.98
20M	3:30:14	10:31	53.75
Mara	4:39:26	10:40	53.93

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