Mon 5th Nov 2018 at 7:00pm by snogard

Run > Easy

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Time
53:54
Miles
4.62
Min/mi
11:40
Pacing
72%
WAVA
51.14
Stride(cm)
89
Cals
507
Cadence
155
BPM
141
%MHR
74.4
B/mi
1641
Asc(m)
98
Hillscore
9
Surface
Road

Notes & Comments

3 comments

Parts on an old route some on a new route

Split Summary
===
1) 1m - 10:27(10:27/m) 134/147bpm 97cal 5.74/9.48mph
2) 1m - 11:48(11:48/m) 145/158bpm 120cal 5.08/6.68mph
3) 1m - 11:32(11:32/m) 141/155bpm 103cal 5.2/6.47mph
4) 1m - 12:40(12:40/m) 143/158bpm 120cal 4.74/6.93mph
5) 0.62m - 7:26(11:55/m) 142/157bpm 67cal 5.04/7.18mph

10:27 11:48 11:32 12:40 7:26

	northernslowcoach Back at it! How are the legs? X
	snogard very good thank you
	ferret Running again well done legs

Pace

25%

13%

23%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:48	113 88-135	1220	163 160-166	2/0
0.25	2:40	1:19	10:34	140 137-142	1478	162 160-164	3/1
0.38	3:58	1:18	10:23	140 139-141	1453	161 158-164	1/0
0.50	5:17	1:19	10:32	139 139-140	1463	163 160-164	0/4
0.63	6:31	1:14	9:54	140 138-142	1385	163 162-164	0/9
0.75	7:54	1:23	11:00	134 128-142	1474	162 160-168	0/20
0.88	9:12	1:18	10:25	128 126-131	1333	163 160-166	0/8
1.00	10:27	1:15	10:01	140 131-147	1403	163 160-166	0/3
1.13	11:46	1:19	10:31	150 147-154	1577	163 162-166	4/0
1.25	13:06	1:20	10:43	154 153-155	1652	164 160-166	4/0
1.38	14:48	1:42	13:33	142 132-154	1925	158 122-248	4/0
1.50	16:10	1:22	10:56	153 145-157	1674	162 122-166	12/0
1.63	17:36	1:26	11:32	151 147-156	1741	151 122-166	9/0
1.75	19:34	1:58	15:42	136 123-153	2134	127 120-134	3/0
1.88	21:00	1:26	11:25	137 122-150	1564	158 124-168	4/0
2.00	22:15	1:16	10:04	154 152-155	1551	165 164-166	2/1
2.13	23:30	1:15	10:00	153 151-154	1529	165 160-166	0/2
2.25	24:42	1:11	9:30	153 149-155	1454	165 164-166	0/5
2.38	25:53	1:11	9:28	144 139-148	1364	166 164-166	0/13
2.50	27:05	1:13	9:42	140 138-145	1359	164 160-166	0/7
2.63	28:17	1:12	9:35	151 146-153	1447	165 162-166	0/4
2.75	29:34	1:16	10:12	153 152-154	1561	165 160-166	0/2
2.88	32:34	3:01	24:04	125 114-151	3009	123 108-166	0/3
3.00	33:48	1:13	9:47	137 125-146	1341	167 166-168	0/4
3.13	35:01	1:14	9:50	150 148-152	1476	166 164-168	1/1
3.25	36:26	1:25	11:19	153 151-154	1732	163 160-166	5/0
3.38	38:11	1:44	13:54	146 136-157	2030	142 122-182	8/0
3.50	39:51	1:40	13:21	145 139-150	1936	146 126-166	6/0
3.63	41:37	1:47	14:12	143 125-153	2031	141 122-168	7/0
3.75	43:14	1:37	12:53	128 117-145	1649	154 118-248	3/0
3.88	45:06	1:52	15:00	139 124-152	2085	142 114-166	5/1
4.00	46:27	1:21	10:47	142 132-151	1532	165 162-166	2/0
4.13	47:46	1:19	10:30	154 151-157	1617	165 162-166	1/0
4.25	49:44	1:58	15:45	137 118-154	2158	130 122-166	1/0
4.38	51:10	1:26	11:28	132 117-144	1514	156 122-166	1/0
4.50	52:30	1:20	10:42	146 143-150	1563	158 122-170	1/0
4.62	53:50	1:20	10:53	147 142-151	1600	148 110-172	0/2

Heart

141/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 98m, Range 46m, Flat prediction 50:35

Elevation Graph

Biggest Climbs (m)	Min/mi
45 2.7%	11:45
41 1.9%	12:47
See your biggest climbs

Cadence

155 (248 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.7	164	3.9	40:45	10:27
Walk	23.9	123	0.7	12:53	17:50
Still	0.3	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:15	45.85%	More
800m	4:45	9:32	50.48%	More
1km	5:58	9:36	52.06%	More
Mile	10:02	10:02	52.15%	More
5k	34:46	11:11	52.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:01	10:01	52.21
5km	34:50	11:13	52.46
5M	58:48	11:46	50.86
10km	1:14:40	12:01	50.20
10M	2:06:02	12:36	49.16
Half	2:49:37	12:57	47.79
20M	4:30:09	13:30	47.41
Mara	6:03:36	13:53	46.78

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