Fri 13th Jul 2018 at 7:00am by GlennR

Run > Run-Walk

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Time
45:03
Miles
3.59
Min/mi
12:33
Pacing
87%
WAVA
40.97
Stride(cm)
82
Cals
448
Cadence
156
BPM
128
%MHR
74.1
B/mi
1609
Asc(m)
42
Surface
Road

Notes & Comments

00:45/00:30 run-walk. Acceleration gliders in the second mile plus a few slopes, so quite fartlek ish.

Split Summary
===
1) 1m - 13:11(13:11/m) 115/131bpm 116cal 4.55/6.41mph
2) 1m - 12:13(12:13/m) 133/144bpm 130cal 4.91/6.64mph
3) 1m - 12:25(12:26/m) 135/144bpm 131cal 4.83/6.68mph
4) 0.59m - 7:13(12:12/m) 134/143bpm 71cal 4.92/6.51mph

13:11 12:13 12:25 7:13

Pin Map

0mi in 0

Pace

21%

52%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:54	1:54	15:11	91 69-121	1381	136 102-168	1/0
0.25	3:47	1:53	15:06	117 107-130	1766	140 112-170	0/1
0.38	5:23	1:36	12:50	110 106-116	1412	153 112-172	0/1
0.50	7:00	1:36	12:50	116 108-123	1489	158 120-176	0/0
0.63	8:40	1:40	13:24	117 110-126	1567	149 116-174	0/1
0.75	10:12	1:31	12:12	121 116-127	1476	153 118-174	1/1
0.88	11:40	1:29	11:49	126 121-131	1489	159 118-176	0/2
1.00	13:11	1:31	12:05	126 121-130	1522	162 120-178	1/0
1.13	14:43	1:32	12:17	125 119-132	1535	159 120-186	1/2
1.25	16:25	1:42	13:40	128 124-131	1749	155 112-178	0/0
1.38	17:55	1:30	12:00	128 117-134	1536	159 118-182	1/0
1.50	19:29	1:33	12:28	135 130-139	1683	162 114-180	2/0
1.63	20:56	1:28	11:41	136 129-140	1588	155 116-180	1/0
1.75	22:29	1:33	12:21	138 134-142	1704	147 118-180	1/2
1.88	23:55	1:26	11:32	135 130-139	1556	168 118-234	1/3
2.00	25:24	1:28	11:45	139 134-144	1633	171 120-234	3/0
2.13	26:50	1:27	11:35	138 131-144	1598	158 118-178	1/1
2.25	28:25	1:35	12:39	136 133-139	1721	159 114-176	2/0
2.38	30:02	1:37	12:55	135 130-138	1745	161 120-174	0/1
2.50	31:28	1:25	11:23	137 132-141	1559	157 118-178	1/1
2.63	33:03	1:35	12:42	135 132-137	1715	162 120-178	0/1
2.75	34:36	1:33	12:24	133 129-137	1650	162 116-178	1/0
2.88	36:17	1:41	13:29	134 129-136	1806	142 116-176	0/2
3.00	37:49	1:32	12:20	133 130-138	1640	163 122-178	2/0
3.13	39:23	1:34	12:32	133 130-135	1667	159 118-180	0/1
3.25	40:58	1:34	12:34	132 127-137	1658	160 118-176	2/0
3.38	42:37	1:39	13:13	136 131-142	1797	156 116-180	0/0
3.50	44:04	1:28	11:42	135 132-138	1580	156 118-176	1/0
3.59	44:59	55	10:41	136 133-141	1452	174 170-176	0/1

Heart

128/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 45:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (234 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.1	173	2.8	30:38	11:05
Walk	31.9	119	0.8	14:21	17:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:48	11:17	31.43%	More
800m	5:41	11:26	37.04%	More
1km	7:15	11:40	37.84%	More
Mile	11:48	11:48	39.48%	More
5k	38:13	12:18	41.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:55	10:55	42.66
5km	38:23	12:21	41.35
5M	1:05:03	13:01	39.88
10km	1:22:47	13:19	39.20
10M	2:20:21	14:02	38.29
Half	3:09:21	14:27	37.31
20M	5:02:46	15:08	36.97
Mara	6:48:30	15:35	36.54

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