Tue 11th Sep 2018 at 7:00pm by Richard-M

Run > Recovery Run

rain

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Time
48:41
Miles
4.26
Min/mi
11:26
Pacing
86%
WAVA
40.86
Stride(cm)
90
Cals
427
Cadence
157
BPM
117
%MHR
68.7
B/mi
1335
Asc(m)
114
Hillscore
7
Surface
Road

Notes & Comments

Club run with 4M group - easy pace - no pain on run
Split Summary
===
1) 1km - 6:58(6:58/km) 103/116bpm 56cal 8.62/10.41kmph
2) 1km - 6:49(6:49/km) 113/126bpm 59cal 8.81/10.52kmph
3) 1km - 7:19(7:19/km) 126/139bpm 74cal 8.19/10.35kmph
4) 1km - 7:01(7:01/km) 115/124bpm 60cal 8.55/9.77kmph
5) 1km - 6:55(6:55/km) 114/129bpm 56cal 8.67/10.14kmph
6) 1km - 7:18(7:18/km) 122/129bpm 64cal 8.22/10.48kmph
7) 0.86km - 6:21(7:21/km) 125/132bpm 58cal 8.17/9.61kmph

6:58 6:49 7:19 7:01 6:55 7:18 6:21

Pin Map

0mi in 0

Pace

96%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:37	1:37	12:55	105 95-116	1356	141 78-168	3/2
0.25	2:57	1:21	10:45	109 88-116	1171	159 158-162	1/3
0.38	4:17	1:19	10:35	105 102-108	1111	159 156-166	0/6
0.50	5:45	1:28	11:47	97 85-104	1143	153 110-180	0/12
0.63	7:00	1:14	9:55	103 98-107	1022	158 156-160	0/13
0.75	8:19	1:19	10:34	103 92-114	1088	155 122-162	1/5
0.88	9:44	1:25	11:21	117 102-126	1328	153 106-164	2/3
1.00	11:02	1:18	10:28	116 106-122	1213	159 156-162	5/1
1.13	12:38	1:36	12:47	116 104-121	1482	148 98-172	7/4
1.25	13:50	1:12	9:34	111 104-115	1062	160 158-162	0/6
1.38	15:16	1:26	11:29	123 113-135	1412	160 156-164	10/2
1.50	16:40	1:24	11:11	136 133-139	1520	161 160-174	13/0
1.63	18:02	1:22	11:00	130 105-139	1430	159 138-162	7/1
1.75	19:23	1:21	10:49	124 119-128	1341	161 154-168	6/2
1.88	21:13	1:49	14:36	118 103-125	1722	151 78-164	5/1
2.00	22:34	1:21	10:52	116 109-121	1260	159 132-162	2/2
2.13	23:59	1:24	11:15	119 114-124	1339	159 156-162	2/3
2.25	25:24	1:25	11:21	115 112-117	1306	158 144-162	1/2
2.38	26:49	1:25	11:24	111 98-119	1265	155 116-164	1/4
2.50	28:18	1:29	11:50	117 109-121	1385	160 128-166	2/2
2.63	29:35	1:17	10:18	113 110-118	1164	154 112-162	0/8
2.75	31:10	1:34	12:34	106 91-118	1333	151 102-168	0/10
2.88	32:31	1:22	10:52	116 110-125	1261	160 126-164	0/3
3.00	33:56	1:24	11:16	119 117-123	1340	158 138-164	4/2
3.13	35:11	1:16	10:04	117 102-129	1178	160 156-162	1/2
3.25	36:28	1:17	10:16	125 123-127	1284	161 160-164	3/0
3.38	37:48	1:20	10:38	126 121-128	1339	161 156-168	1/1
3.50	39:07	1:19	10:36	125 123-129	1325	160 158-162	4/3
3.63	40:39	1:31	12:11	121 116-125	1474	159 146-172	4/1
3.75	42:36	1:57	15:36	113 103-120	1764	142 100-170	9/1
3.88	44:05	1:29	11:49	127 120-131	1502	162 160-166	7/0
4.00	45:28	1:23	11:06	126 122-130	1399	163 160-182	2/2
4.13	46:58	1:30	11:58	126 111-132	1508	160 134-164	4/0
4.25	48:30	1:32	12:16	123 120-127	1509	158 110-174	2/0
4.26	48:40	10	12:03	123 122-124	1482	157 136-162	0/0

Heart

117/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 114m, Range 41m, Flat prediction 47:01

Elevation Graph

Biggest Climbs (m)	Min/mi
31 6.1%	11:13
25 2.0%	12:31
11 3.3%	13:28
See your biggest climbs

Cadence

157 (182 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.2	159	4.1	45:20	11:05
Walk	6.3	112	0.2	3:04	17:30
Still	0.6	-	-	16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:44	33.66%	More
800m	4:59	10:02	38.16%	More
1km	6:30	10:27	38.22%	More
Mile	10:47	10:47	39.17%	More
5k	34:31	11:07	41.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:46	9:46	43.28
5km	34:19	11:03	41.90
5M	58:08	11:38	40.26
10km	1:13:58	11:54	39.50
10M	2:05:21	12:32	38.51
Half	2:49:05	12:54	37.48
20M	4:30:14	13:31	37.16
Mara	6:04:31	13:55	36.73

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