Mon 7th Jan 2019 at 7:00pm by mole-thing

Run > Coaching

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Time
43:35
Miles
4.06
Min/mi
10:44
Pacing
0%
WAVA
47.17
Stride(cm)
92
Cals
479
Cadence
163
BPM
138
%MHR
73.7
B/mi
1480
Asc(m)
107
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:08(11:08/m) 141/157bpm 138cal 5.39/6.95mph
2) 1m - 10:18(10:18/m) 141/152bpm 125cal 5.82/7.26mph
3) 1m - 10:29(10:29/m) 141/152bpm 119cal 5.73/6.87mph
4) 1m - 11:04(11:04/m) 131/145bpm 92cal 5.42/6.62mph
5) 0.06m - 36(10:48/m) 135/137bpm 5cal 5.55/5.78mph

11:08 10:18 10:29 11:04 36

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:21	129 97-142	1465	161 146-170	6/1
0.25	2:47	1:22	10:56	142 140-145	1552	164 162-168	4/0
0.38	4:11	1:24	11:13	144 140-147	1615	164 160-166	3/1
0.50	5:26	1:15	10:01	139 137-142	1393	164 158-168	2/3
0.63	6:49	1:23	11:03	137 134-140	1514	164 158-172	2/5
0.75	8:21	1:32	12:15	147 138-153	1800	160 156-164	12/0
0.88	9:43	1:22	10:58	152 144-156	1667	163 160-166	4/4
1.00	11:08	1:24	11:13	139 133-144	1560	163 162-168	5/3
1.13	12:28	1:20	10:44	142 138-144	1524	164 162-166	2/4
1.25	13:44	1:16	10:09	138 135-142	1401	164 162-170	0/5
1.38	14:58	1:14	9:53	134 132-138	1324	163 162-166	1/5
1.50	16:17	1:19	10:32	140 137-142	1474	164 162-166	1/4
1.63	17:42	1:25	11:18	141 138-143	1593	161 150-166	4/2
1.75	18:57	1:15	10:03	140 137-143	1407	168 164-170	1/1
1.88	20:09	1:11	9:29	149 144-152	1413	168 166-172	3/1
2.00	21:26	1:17	10:17	149 148-150	1532	166 164-168	7/0
2.13	22:46	1:21	10:46	149 146-150	1603	167 164-170	5/1
2.25	23:59	1:13	9:41	143 137-147	1384	167 160-170	1/6
2.38	25:22	1:23	11:06	142 135-150	1576	165 162-168	7/1
2.50	26:32	1:10	9:22	143 132-151	1339	164 162-168	0/10
2.63	27:55	1:23	11:02	129 124-132	1424	163 156-168	1/8
2.75	29:18	1:23	11:06	146 134-152	1620	163 160-168	9/0
2.88	30:37	1:18	10:26	144 137-147	1503	165 162-166	1/3
3.00	31:54	1:18	10:21	136 134-138	1408	162 160-166	1/4
3.13	33:12	1:18	10:24	132 130-135	1372	163 160-166	0/5
3.25	41:16	8:04 +6:41	1:04:29	122 104-134	7868	156 102-164	1/3
3.38	42:38	1:23	11:00	126 121-132	1387	165 160-166	0/7
3.50	44:06	1:28	11:41	132 126-139	1542	163 158-166	4/0
3.63	45:37	1:31	12:08	142 139-145	1724	157 80-166	7/1
3.75	47:04	1:26	11:32	132 123-144	1522	157 112-166	4/6
3.88	48:20	1:16	10:11	126 123-130	1284	163 162-166	1/4
4.00	49:39	1:19	10:32	133 131-135	1400	162 160-164	2/3
4.06	50:16	37	11:10	135 133-137	1507	162 158-166	0/1

Heart

138/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 107m, Range 29m, Flat prediction 42:58

Elevation Graph

Biggest Climbs (m)	Min/mi
19 6.2%	12:04
13 2.2%	10:59
12 3.3%	12:00
11 2.0%	10:15
See your biggest climbs

Cadence

163 (172 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.1	163	4	43:17	10:42
Walk	13.9	105	0	6:59	9:41:15

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:40	36.20%	More
800m	4:58	9:59	41.71%	More
1km	6:12	9:58	43.53%	More
Mile	10:12	10:12	44.92%	More
5k	32:56	10:36	47.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:52	9:52	46.42
5km	32:49	10:34	47.54
5M	54:21	10:52	46.88
10km	1:08:26	11:01	46.56
10M	1:53:19	11:20	46.55
Half	2:30:52	11:31	45.94
20M	3:56:15	11:49	46.49
Mara	5:14:33	12:00	46.56

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