Tue 4th Dec 2018 at 5:00am by Abi G

Run > Strides

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Time
34:01
Miles
4.29
Min/mi
7:56
Pacing
68%
WAVA
62.27
Stride(cm)
111
Cals
397
Cadence
183
BPM
139
%MHR
75.4
B/mi
1105
Asc(m)
96
Hillscore
3
Surface
Road

Notes & Comments

Early run, easy with some strides.
I put a little effort in around the new lake to get my CR back but went the other way around it!

Split Summary
===
1) 1m - 8:30(8:30/m) 131/149bpm 94cal 7.05/8.22mph
2) 1m - 7:59(7:59/m) 137/150bpm 89cal 7.51/8.54mph
3) 1m - 7:37(7:37/m) 148/159bpm 97cal 7.87/8.68mph
4) 1m - 7:45(7:45/m) 145/155bpm 91cal 7.75/8.87mph
5) 0.29m - 2:09(7:31/m) 147/153bpm 26cal 7.98/9.83mph

8:30 7:59 7:37 7:45 2:09

Pin Map

0mi in 0

Pace

46%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:15	107 63-127	883	171 108-178	1/7
0.25	2:07	1:05	8:38	126 125-129	1088	174 170-178	1/6
0.38	3:15	1:08	9:04	129 127-133	1170	175 172-176	3/2
0.50	4:20	1:05	8:44	132 130-134	1153	176 174-178	7/0
0.63	5:24	1:04	8:30	136 133-138	1157	177 174-178	4/1
0.75	6:25	1:01	8:12	138 136-140	1131	178 174-182	3/1
0.88	7:31	1:05	8:44	137 134-141	1196	178 176-184	5/2
1.00	8:29	58	7:48	146 142-148	1139	184 182-186	4/0
1.13	9:34	1:05	8:37	148 147-150	1276	183 180-186	5/0
1.25	10:35	1:01	8:09	147 142-150	1197	181 178-184	3/3
1.38	11:38	1:03	8:25	137 132-143	1153	180 176-184	1/5
1.50	12:47	1:08 +11	9:06	136 132-140	1238	189 180-240	1/4
1.63	13:44	58	7:41	138 132-142	1061	182 178-188	3/4
1.75	14:46	1:02	8:12	138 133-145	1132	181 176-190	2/4
1.88	16:44	1:58 +59	15:43	115 92-139	1807	185 182-188	4/1
2.00	17:39	56	7:26	135 119-150	1004	186 184-190	2/2
2.13	19:02	1:23 +26	11:00	140 133-148	1541	184 178-186	0/4
2.25	20:04	1:02	8:20	155 150-158	1292	184 180-186	2/0
2.38	21:23	1:19 +16	10:28	150 147-156	1571	182 174-186	1/1
2.50	22:20	57	7:36	152 148-156	1154	183 182-186	1/3
2.63	23:19	59	7:51	149 147-151	1169	182 176-188	0/5
2.75	24:13	54	7:12	147 144-150	1058	188 186-192	1/1
2.88	25:07	54	7:15	145 143-148	1052	188 186-192	1/2
3.00	26:00	53	7:04	150 148-153	1060	189 186-192	1/0
3.13	27:52	1:52 +58	14:58	129 108-150	1931	187 182-190	3/1
3.25	28:53	1:00	8:03	139 128-149	1119	185 182-188	4/2
3.38	29:53	1:00	8:00	148 146-150	1183	185 180-188	1/5
3.50	30:47	54	7:14	147 145-150	1063	187 184-190	4/0
3.63	31:48	1:01	8:07	148 145-150	1202	185 182-188	3/1
3.75	32:48	1:00	7:59	150 148-152	1196	184 182-186	1/4
3.88	33:45	57	7:39	149 146-152	1139	183 180-188	0/7
4.00	34:42	57	7:39	149 145-155	1139	189 182-194	3/3
4.13	35:59	1:16 +19	10:11	144 138-151	1467	188 186-192	6/1
4.25	36:56	58	7:42	149 146-153	1147	189 186-194	8/2
4.29	37:20	24 +9	10:56	151 150-152	1650	188 186-190	1/1

Heart

139/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 96m, Range 29m, Flat prediction 33:32

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.2%	8:53
12 2.0%	8:22
See your biggest climbs

Cadence

183 (240 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.9	182	4.3	34:02	8:43
Walk	0.0	108	0	0	NAN:00:00
Pause	8.1	-	-	3:18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:05	50.28%	More
800m	3:37	7:17	54.09%	More
1km	4:34	7:21	55.88%	More
Mile	7:51	7:51	55.51%	More
5k	27:01	8:42	56.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:16	7:16	59.96
5km	24:10	7:47	62.99
5M	40:01	8:00	62.04
10km	50:23	8:07	61.68
10M	1:23:25	8:21	61.21
Half	1:51:04	8:29	59.95
20M	2:53:56	8:42	60.06
Mara	3:51:34	8:50	59.63

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