Thu 22nd Nov 2018 at 6:00am by Oranj

Run > Steady-State

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Time
32:40
Miles
4.36
Min/mi
7:30
Pacing
94%
WAVA
65.43
Stride(cm)
134
Cals
442
Cadence
161
BPM
137
%MHR
81.3
B/mi
1023
Asc(m)
73
Hillscore
3
Surface
Road

Notes & Comments

PF in R heel quite bad this morning
===
1) 2km - 9:15(4:38/km) 129/137bpm 119cal 12.97/14.88kmph
2) 2km - 9:21(4:40/km) 141/146bpm 132cal 12.84/13.47kmph
3) 2km - 9:22(4:41/km) 138/146bpm 126cal 12.82/14.98kmph
4) 1.01km - 4:42(4:39/km) 140/146bpm 65cal 12.88/13.3kmph

9:15 9:21 9:22 4:42

Pace

16%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:34	108 75-127	817	159 124-164	1/1
0.25	1:49	52	6:55	128 123-130	885	159 156-164	0/4
0.38	2:44	55	7:21	127 122-131	934	160 156-164	2/1
0.50	3:40	57	7:34	131 129-133	991	160 158-160	1/1
0.63	4:36	55	7:22	132 131-133	972	160 158-164	0/4
0.75	5:32	56	7:28	131 131-132	979	160 158-164	2/1
0.88	6:28	56	7:29	132 131-133	987	162 156-166	1/3
1.00	7:23	55	7:24	133 131-134	984	160 158-162	1/3
1.13	8:20	57	7:37	135 133-136	1028	161 158-162	1/2
1.25	9:18	57	7:37	134 131-138	1020	161 158-164	3/2
1.38	10:13	56	7:27	140 137-142	1042	160 156-162	3/4
1.50	11:08	55	7:18	135 134-137	985	160 158-164	2/2
1.63	12:07	59	7:51	138 136-140	1083	161 158-164	2/1
1.75	13:04	57	7:34	141 139-142	1068	160 158-162	3/1
1.88	13:58	54	7:10	138 137-140	990	161 156-166	1/3
2.00	14:52	54	7:16	139 137-143	1009	160 156-162	4/0
2.13	15:50	58	7:45	142 141-143	1101	160 158-164	3/1
2.25	16:47	57	7:37	145 143-146	1104	161 158-164	5/0
2.38	17:44	56	7:32	145 144-145	1092	161 158-162	2/1
2.50	18:41	57	7:40	142 140-144	1088	161 158-162	2/1
2.63	19:38	57	7:35	137 134-140	1039	160 158-162	0/5
2.75	20:31	53	7:07	129 126-134	919	160 158-162	0/10
2.88	21:26	55	7:17	132 130-137	962	161 158-164	1/2
3.00	22:18	52	6:58	137 134-139	955	161 158-164	1/5
3.13	23:14	55	7:23	137 134-139	1012	161 158-164	1/1
3.25	24:10	57	7:32	139 137-141	1048	161 158-164	2/2
3.38	25:07	56	7:31	140 139-141	1052	161 158-164	2/1
3.50	26:02	55	7:20	142 140-143	1042	161 158-168	4/1
3.63	27:11	1:09 +4	9:11	144 142-146	1323	161 158-164	7/0
3.75	28:11	1:00	8:02	143 142-144	1150	161 158-164	3/0
3.88	29:09	58	7:41	145 143-146	1113	162 158-166	4/1
4.00	30:06	57	7:37	143 141-146	1090	161 158-164	1/1
4.13	31:01	55	7:22	140 137-142	1032	161 158-162	1/2
4.25	31:57	56	7:29	137 136-138	1025	161 158-164	1/1
4.36	32:44	47	7:21	135 134-137	993	161 158-166	1/1

Heart

137/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 22m, Flat prediction 32:15

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.6%	7:50
13 1.9%	7:32
See your biggest climbs

Cadence

161 (168 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	160	4.4	32:37	7:30
Walk	0.1	124	0	2	10:17
Still	0.1	-	-	1	-
Pause	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	48.19%	More
800m	3:34	7:10	56.21%	More
1km	4:31	7:16	57.89%	More
Mile	7:20	7:20	60.41%	More
5k	23:05	7:26	65.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:04	7:04	62.71
5km	22:58	7:24	65.70
5M	37:40	7:32	65.32
10km	47:13	7:36	65.12
10M	1:17:27	7:45	65.67
Half	1:42:34	7:50	65.14
20M	2:39:16	7:58	66.47
Mara	3:30:54	8:03	66.94

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