Mon 1st Oct 2018 at 4:00pm by Jock Itch

Run > Recovery Run

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Time
30:06
Miles
4.01
Min/mi
7:30
Pacing
87%
WAVA
62.54
Stride(cm)
128
Cals
411
Cadence
168
BPM
133
%MHR
69.9
B/mi
997
Asc(m)
86
Hillscore
1
Surface
Road

Notes & Comments

hmmm. legs creaking. left calf inside shin sorepoint. kept it easy.

Split Summary
===
1) 1m - 7:45(7:45/m) 127/138bpm 107cal 7.75/9.77mph
2) 1m - 7:21(7:21/m) 135/143bpm 102cal 8.17/8.56mph
3) 1m - 7:23(7:23/m) 134/144bpm 98cal 8.13/8.54mph
4) 1m - 7:35(7:35/m) 137/144bpm 104cal 7.91/9.58mph
5) 0.01m - 2(6:44/m) 138/138bpm 8.91/7.93mph

7:45 7:21 7:23 7:35 2

Pin Map

0mi in 0

Pace

25%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25 +25	11:20	105 72-132	1189	162 96-172	5/1
0.25	2:22	57	7:37	132 130-133	1005	167 164-168	4/0
0.38	3:18	56	7:28	134 132-135	1000	172 166-182	2/2
0.50	4:16	58	7:47	134 133-137	1042	164 154-170	5/1
0.63	5:16	1:00	7:58	133 129-138	1060	169 162-180	2/6
0.75	6:18	1:01	8:11	128 124-131	1048	168 164-174	2/5
0.88	7:13	55	7:23	128 127-128	946	175 164-204	1/3
1.00	8:10	57	7:35	129 126-132	978	170 168-172	1/4
1.13	9:04	55	7:17	136 130-138	992	168 164-174	3/2
1.25	10:03	59	7:51	133 131-135	1044	169 166-178	1/2
1.38	10:58	55	7:17	135 133-137	984	169 166-174	2/0
1.50	11:53	55	7:19	137 135-138	1002	170 166-176	3/0
1.63	12:47	54	7:13	138 135-141	996	168 150-174	2/1
1.75	13:42	55	7:23	141 139-143	1042	168 162-174	4/1
1.88	14:38	55	7:24	130 120-138	962	167 162-172	2/3
2.00	15:31	53	7:02	130 127-131	915	166 162-168	1/7
2.13	16:26	56	7:25	127 125-131	942	165 162-168	0/3
2.25	17:22	56	7:27	134 131-136	999	168 166-170	3/1
2.38	18:17	55	7:16	139 136-140	1011	167 162-170	3/1
2.50	19:16	1:00	7:56	134 131-136	1063	167 164-172	1/4
2.63	20:08	52	6:58	131 130-133	912	166 154-168	2/11
2.75	21:04	55	7:23	137 135-139	1011	167 158-176	3/2
2.88	22:00	56	7:28	128 118-135	955	168 164-174	2/2
3.00	22:54	54	7:11	139 128-144	997	169 166-178	7/0
3.13	23:50	56	7:30	142 139-144	1065	167 162-170	3/2
3.25	24:48	58	7:43	137 135-139	1058	168 160-180	1/1
3.38	25:44	57	7:34	135 133-137	1021	167 164-172	2/2
3.50	26:44	1:00	8:01	132 130-134	1057	167 164-172	1/4
3.63	27:39	55	7:16	136 134-137	989	172 166-202	3/2
3.75	28:38	59	7:54	137 136-138	1082	169 168-172	1/2
3.88	29:31	52	6:58	138 136-139	962	169 166-172	3/3
4.00	30:29	58	7:44	138 138-139	1067	166 152-170	2/1

Heart

133/144max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 86m, Range 24m, Flat prediction 30:09

Elevation Graph

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Biggest Climbs (m)	Min/mi
11 4.2%	7:15
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Cadence

168 (204 max) Stride Length: 128cm Run: 99.4% Walk: 0.6%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	46.11%	More
800m	3:35	7:13	53.61%	More
1km	4:31	7:15	55.54%	More
Mile	7:18	7:18	58.30%	More
5k	23:03	7:25	62.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	60.71
5km	23:02	7:25	62.92
5M	37:56	7:35	62.20
10km	47:38	7:40	61.85
10M	1:18:27	7:51	62.07
Half	1:44:07	7:57	61.40
20M	2:42:15	8:07	62.43
Mara	3:35:21	8:13	62.72

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