Tue 18th Sep 2018 at 7:00pm by GregP

Run > Run-Walk

breezy
warm

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Time
20:38
Miles
1.70
Min/mi
12:08
Pacing
85%
WAVA
38.99
Stride(cm)
83
Cals
215
Cadence
159
BPM
139
%MHR
74.9
B/mi
1691
Asc(m)
33
Hillscore
1
Surface
Road

Notes & Comments

2 comments

The Summoning Dark
===

R/W 240/60 (session 3 of 3)

Split Summary
===
1) 1m - 11:56(11:56/m) 134/146bpm 119cal 5.02/6.12mph
2) 0.7m - 8:42(12:28/m) 148/158bpm 96cal 4.81/5.91mph

11:56 8:42

	GlennR Careful out there. I’ve been reading and re-reading M R James for months. Not sure I’m ready for the dark nights.
	GregP It was all a bit of a shock. In other news, it’s 540/60 on Thursday.

Pin Map

0mi in 0

Pace

15%

74%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	45	45	11:52	103 80-119	1222	169 166-176	1/1
0.13	1:24	39	10:28	126 121-129	1320	171 168-172	2/0
0.19	2:06	42	11:09	128 127-130	1428	170 168-172	2/1
0.25	2:49	44	11:40	130 127-131	1516	170 166-172	2/1
0.31	3:33	44	11:39	130 127-132	1515	169 166-172	0/2
0.38	4:21	48	12:51	134 130-141	1721	147 124-172	1/1
0.44	5:22	1:00	16:08	130 119-145	2096	135 112-170	1/1
0.50	6:01	40	10:35	138 131-142	1461	168 166-170	0/1
0.56	6:39	38	10:01	142 141-143	1422	170 168-170	0/3
0.63	7:22	43	11:23	142 140-144	1616	170 168-172	0/3
0.69	8:05	43	11:34	143 141-144	1654	171 170-172	1/2
0.75	8:45	40	10:38	144 142-146	1532	171 168-172	1/1
0.81	9:45	1:00	16:02	141 133-146	2261	133 118-172	1/0
0.88	10:31	46	12:23	136 128-145	1684	156 120-170	0/2
0.94	11:14	43	11:23	140 136-146	1594	167 166-168	1/2
1.00	11:56	42	11:06	141 139-143	1564	167 166-168	0/2
1.06	12:36	40	10:40	147 140-150	1568	168 166-170	1/2
1.13	13:20	44	11:43	152 148-157	1780	168 164-170	1/1
1.19	14:03	43	11:28	154 152-158	1765	169 168-170	1/1
1.25	15:08	1:05	17:26	142 125-154	2475	128 118-168	1/1
1.31	15:52	44	11:49	139 125-151	1641	166 162-168	1/2
1.38	16:35	43	11:27	151 150-151	1729	168 166-168	1/0
1.44	17:18	43	11:30	151 149-152	1736	169 168-172	1/0
1.50	18:00	42	11:11	151 150-153	1688	170 168-170	1/0
1.56	18:42	42	11:13	152 151-153	1704	170 168-172	2/0
1.63	19:41	59	15:46	149 139-155	2349	140 120-174	4/0
1.69	20:30	49	13:02	140 132-150	1824	153 122-170	2/1
1.70	20:38	8	12:28	151 151-151	1882	166 166-166	0/0

Heart

139/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 33m, Range 16m, Flat prediction 20:29

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.7%	12:24
See your biggest climbs

Cadence

159 (176 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.8	168	1.5	17:05	11:16
Walk	17.2	121	0.2	3:33	19:32

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:41	10:47	31.87%	More
800m	5:48	11:40	34.87%	More
1km	7:10	11:32	36.76%	More
Mile	11:51	11:51	37.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:24	11:24	39.19
5km	40:29	13:02	37.58
5M	1:08:56	13:47	36.00
10km	1:27:53	14:09	35.30
10M	2:29:37	14:58	34.30
Half	3:22:20	15:27	33.32
20M	5:24:44	16:14	32.90
Mara	7:19:11	16:46	32.44

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