Thu 27th Dec 2018 at 7:00pm by snogard

Run > Tempo

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Time
53:00
Miles
4.22
Min/mi
12:34
Pacing
79%
WAVA
47.29
Stride(cm)
86
Cals
353
Cadence
149
BPM
120
%MHR
63.4
B/mi
1505
Asc(m)
59
Hillscore
1
Surface
Road

Notes & Comments

1 comments

Split Summary
===
1) 0.34m - 5:00(14:48/m) 102/120bpm 28cal 4.06/5.45mph HR1 more walk than run
2) 0.26m - 3:00(11:36/m) 112/120bpm 21cal 5.18/5.53mph HR2 run/walk
3) 0.17m - 2:00(11:32/m) 112/124bpm 14cal 5.2/5.36mph HR2 Run/Walk
4) 1.86m - 19:53(10:40/m) 136/145bpm 187cal 5.62/8.31mph 3K easy effort
5) 0.62m - 10:00(16:06/m) 113/137bpm 43cal 3.73/6.16mph HR2 more walk than run
6) 0.55m - 8:26(15:15/m) 107/127bpm 26cal 3.93/5.38mph walk
7) 0.41m - 4:40(11:25/m) 124/130bpm 34cal 5.26/5.72mph Walk, stopped here to call in on my sister

5:00 3:00 2:00 19:53 10:00 8:26 4:40

Autumnleaves
Well done

Pace

50%

18%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:33	100 75-119	1255	157 142-164	2/0
0.25	3:26	1:51	14:52	103 94-118	1531	140 122-162	0/2
0.38	5:23	1:58	15:42	99 87-110	1554	142 122-160	0/1
0.50	6:51	1:28	11:43	116 111-120	1360	156 154-158	1/1
0.63	8:19	1:27	11:39	108 106-113	1258	156 154-160	0/9
0.75	9:45	1:26	11:30	112 109-118	1289	157 156-158	1/5
0.88	11:25	1:41	13:24	130 118-138	1742	157 154-160	9/0
1.00	12:50	1:24	11:14	141 139-142	1584	160 158-166	4/0
1.13	14:08	1:18	10:27	136 132-139	1420	163 160-166	3/2
1.25	15:27	1:19	10:32	137 133-139	1444	164 160-166	4/1
1.38	16:52	1:25	11:22	126 122-132	1431	165 162-166	1/2
1.50	18:13	1:21	10:49	130 121-142	1406	162 160-166	3/2
1.63	19:38	1:25	11:16	140 138-142	1578	163 160-166	5/1
1.75	20:53	1:15	10:01	135 134-138	1351	162 160-166	0/3
1.88	22:10	1:17	10:13	135 133-137	1380	161 160-164	1/1
2.00	23:24	1:14	9:54	134 131-137	1326	162 158-166	2/2
2.13	24:39	1:15	10:00	137 135-138	1371	164 162-166	0/5
2.25	25:56	1:18	10:20	134 129-139	1385	164 158-166	3/0
2.38	27:15	1:19	10:33	143 140-145	1509	162 160-162	1/0
2.50	28:34	1:18	10:25	141 138-143	1469	163 162-166	2/0
2.63	29:48	1:14	9:53	139 137-142	1373	165 162-166	0/6
2.75	31:57	2:09	17:12	120 107-137	2064	134 120-166	0/2
2.88	33:52	1:56	15:25	113 105-120	1741	138 118-160	0/3
3.00	35:42	1:50	14:39	115 107-122	1685	142 122-162	0/1
3.13	37:39	1:57	15:38	113 106-119	1767	136 122-160	3/0
3.25	39:48	2:08	17:06	105 103-108	1796	123 122-124	2/0
3.38	41:20	1:32	12:18	120 110-126	1476	153 122-160	0/0
3.50	43:30	2:10	17:20	109 100-125	1888	122 122-126	1/1
3.63	45:34	2:04	16:29	102 99-104	1681	122 120-126	2/0
3.75	47:36	2:02	16:16	100 97-107	1627	128 112-158	0/1
3.88	49:15	1:40 +8	13:17	115 107-121	1527	151 114-160	0/3
4.00	50:41	1:26	11:28	124 121-127	1422	156 154-158	0/2
4.13	52:04	1:23	11:00	128 127-130	1409	158 156-160	2/0
4.22	53:07	1:03	11:27	126 124-127	1443	158 156-160	0/1

Heart

120/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 59m, Range 25m, Flat prediction 52:58

Elevation Graph

Biggest Climbs (m)	Min/mi
15 3.5%	12:39
See your biggest climbs

Cadence

149 (166 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.4	159	3.3	37:24	11:13
Walk	29.4	122	0.9	15:38	17:43
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:28	9:54	42.80%	More
800m	4:57	9:57	48.44%	More
1km	6:15	10:04	49.64%	More
Mile	10:09	10:09	51.50%	More
5k	37:17	12:00	49.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:53	10:53	48.05
5km	37:51	12:11	48.28
5M	1:03:52	12:46	46.82
10km	1:21:07	13:03	46.21
10M	2:16:55	13:42	45.25
Half	3:04:16	14:04	43.99
20M	4:53:28	14:40	43.64
Mara	6:34:58	15:05	43.07

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