Wed 28th Nov 2018 at 9:00am by MrMo

Run > General

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Time
37:30
Miles
4.01
Min/mi
9:21
Pacing
93%
WAVA
48.25
Stride(cm)
98
Cals
377
Cadence
175
BPM
140
%MHR
72.7
B/mi
1313
Asc(m)
82
Surface
Road

Notes & Comments

Not great. My left glute and hip really fatigued after 1 mile. By 4 miles I thought I'd better call it a day.

Friday's race will require a mix of Nurofen, Volterol and adrenalin!

Split Summary
===
1) 1m - 9:47(9:47/m) 128/137bpm 85cal 6.14/7.03mph
2) 1m - 9:28(9:28/m) 142/150bpm 98cal 6.34/6.91mph
3) 1m - 9:05(9:05/m) 146/154bpm 94cal 6.61/7.08mph
4) 1m - 9:08(9:08/m) 150/157bpm 100cal 6.57/7.18mph
5) 0m - 2(6:44/m) 156/156bpm 8.91/7.2mph

9:47 9:28 9:05 9:08 2

Pace

19%

65%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:42	109 85-128	1167	171 150-176	2/3
0.25	2:33	1:12	9:39	123 121-126	1187	172 168-176	2/2
0.38	3:41	1:08	9:06	126 122-129	1147	174 172-174	3/4
0.50	4:58	1:17	10:20	130 128-131	1342	174 172-176	2/0
0.63	6:09	1:11	9:26	130 126-132	1225	176 174-176	1/4
0.75	7:22	1:13	9:46	133 132-134	1300	176 172-178	4/2
0.88	8:34	1:12	9:34	133 131-136	1272	176 174-178	2/2
1.00	9:46	1:12	9:37	135 133-137	1298	177 176-184	1/1
1.13	10:54	1:07	8:58	137 134-142	1229	176 172-184	4/2
1.25	12:03	1:10	9:19	148 143-150	1379	174 172-182	0/8
1.38	13:10	1:07	8:56	140 137-145	1250	175 168-180	9/4
1.50	14:20	1:10	9:17	140 139-141	1300	175 172-176	2/2
1.63	15:31	1:11	9:29	140 138-142	1328	174 172-180	1/1
1.75	16:39	1:08	9:01	142 138-143	1280	177 172-180	2/2
1.88	17:52	1:13	9:46	144 142-146	1407	175 172-180	2/1
2.00	19:14	1:22	10:59	144 142-147	1582	174 170-178	0/1
2.13	20:22	1:07	8:56	142 140-143	1269	177 174-182	3/3
2.25	21:32	1:11	9:25	143 141-144	1346	176 174-178	3/3
2.38	22:41	1:09	9:15	144 142-145	1332	176 174-178	1/0
2.50	23:55	1:13 +5	9:47	146 144-149	1429	173 164-182	1/0
2.63	25:04	1:09	9:14	147 146-149	1357	175 174-178	2/2
2.75	26:16	1:12	9:32	145 142-147	1383	175 170-178	3/3
2.88	27:19	1:04	8:29	150 147-153	1271	176 172-178	1/10
3.00	28:25	1:06	8:46	149 145-153	1306	175 172-180	9/1
3.13	29:32	1:07	8:59	145 143-148	1302	176 172-180	2/5
3.25	30:46	1:13	9:48	148 146-149	1450	175 170-178	2/1
3.38	31:57	1:11	9:26	149 146-151	1405	176 174-178	2/2
3.50	33:02	1:06	8:47	150 149-151	1317	177 168-180	2/1
3.63	34:11	1:09	9:13	149 147-151	1373	177 174-180	1/3
3.75	35:26	1:14	9:55	152 151-154	1507	176 174-178	2/1
3.88	36:31	1:05	8:38	153 151-156	1322	175 168-178	3/3
4.00	37:33	1:03	8:21	156 154-157	1301	178 174-190	3/2
4.01	37:36	3	9:13	155 155-155	1429	174 174-174	0/0

Heart

140/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 11m, Flat prediction 37:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (190 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	175	4	37:36	9:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:29	37.59%	More
800m	4:25	8:54	41.58%	More
1km	5:35	8:59	43.03%	More
Mile	9:05	9:05	45.17%	More
5k	28:49	9:16	48.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	49.01
5km	28:28	9:10	48.98
5M	47:35	9:31	47.63
10km	1:00:11	9:41	46.99
10M	1:40:37	10:04	46.41
Half	2:14:41	10:17	45.50
20M	3:32:41	10:38	45.65
Mara	4:44:43	10:52	45.47

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