Thu 27th Dec 2018 at 9:00am by OVERTHELAST

Run > General

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Time
30:29
Miles
3.00
Min/mi
10:10
Pacing
90%
WAVA
48.95
Stride(cm)
97
Cals
378
Cadence
164
BPM
161
%MHR
94.3
B/mi
1639
Asc(m)
46
Hillscore
4
Surface
Road

Notes & Comments

First run for four weeks after damaging lower back in November. Still quite painful but managed to get out and back along Harland Way towards Spofforth without stopping. I had to keep my pace quite slow but did manage to pick up speed along the way. A promising start but will now have to wait and see if the injury flares up again.

Split Summary
===
1) 1m - 10:45(10:45/m) 153/159bpm 118cal 5.58/0mph
2) 1m - 10:17(10:17/m) 163/166bpm 133cal 5.83/0mph
3) 1m - 9:25(9:25/m) 169/172bpm 127cal 6.37/0mph
4) 0m - 1(10:51/m) 172/172bpm 5.53/0mph

10:45 10:17 9:25 1

Pin Map

0mi in 0

Pace

14%

46%

28%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:32	1:32	12:13	136 110-152	1661	159 92-166	1/4
0.25	2:54	1:23	11:01	152 147-154	1673	164 160-166	3/0
0.38	4:17	1:23	11:01	154 154-155	1696	165 162-168	6/0
0.50	5:41	1:25	11:18	155 155-156	1750	166 164-168	3/0
0.63	6:57	1:15	10:02	156 156-157	1564	165 162-166	5/0
0.75	8:18	1:21	10:49	157 157-158	1699	165 162-166	1/1
0.88	9:36	1:18	10:25	158 158-158	1645	164 162-166	0/5
1.00	10:45	1:09	9:11	159 158-159	1459	164 162-166	0/8
1.13	12:04	1:20	10:37	160 159-160	1698	163 160-166	0/4
1.25	13:22	1:18	10:21	161 160-161	1666	162 160-164	0/2
1.38	14:41	1:19	10:29	161 161-162	1687	162 160-164	1/1
1.50	15:55	1:15	9:58	162 162-163	1614	162 158-166	0/1
1.63	17:14	1:19	10:29	163 163-164	1708	163 158-170	1/0
1.75	18:32	1:18	10:28	164 164-164	1717	165 162-166	1/1
1.88	19:46	1:14	9:52	165 164-165	1628	165 162-166	2/0
2.00	21:02	1:15	10:03	166 165-166	1669	165 164-168	3/0
2.13	22:21	1:19	10:33	167 166-167	1762	164 160-166	8/0
2.25	23:29	1:08	9:06	167 167-168	1519	168 162-172	4/0
2.38	24:37	1:07	8:59	168 168-168	1510	169 164-174	2/1
2.50	25:48	1:11	9:31	169 168-169	1608	165 162-172	0/4
2.63	27:00	1:12	9:35	170 169-170	1628	162 160-164	0/3
2.75	28:05	1:05	8:42	170 170-171	1479	163 160-168	0/5
2.88	29:13	1:08	9:06	171 171-172	1557	164 162-166	0/3
3.00	30:27	1:13	9:48	172 172-172	1684	162 146-166	4/1

Heart

161/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 46m, Range 22m, Flat prediction 29:52

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.7%	10:04
17 2.1%	11:01
See your biggest climbs

Cadence

164 (174 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	164	3	30:19	10:08
Walk	0.2	99	0	4	10:07
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	39.67%	More
800m	4:33	9:08	45.21%	More
1km	5:39	9:06	47.32%	More
Mile	9:25	9:25	48.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:03	9:03	50.19
5km	31:41	10:12	48.83
5M	53:36	10:43	47.12
10km	1:08:08	10:58	46.34
10M	1:55:15	11:32	45.35
Half	2:35:18	11:51	44.22
20M	4:07:49	12:23	43.91
Mara	5:33:57	12:45	43.45

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