Fri 25th Jan 2019 at 5:00pm by StewartC

Run > Easy

rain
breezy

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Time
44:20
Miles
4.26
Min/mi
10:24
Pacing
94%
WAVA
44.51
Stride(cm)
90
Cals
451
Cadence
172
BPM
152
%MHR
79.8
B/mi
1579
Asc(m)
53
Hillscore
2
Surface
Road

Notes & Comments

An enjoyable 4 miles run after work, very slightly progressive in nature

Split Summary
===
1) 1m - 11:02(11:02/m) 147/170bpm 104cal 5.44/5.72mph
2) 1m - 10:39(10:39/m) 147/154bpm 106cal 5.64/5.85mph
3) 1m - 10:30(10:30/m) 157/165bpm 111cal 5.71/6.28mph
4) 1m - 9:41(9:41/m) 157/165bpm 102cal 6.2/6.74mph
5) 0.26m - 2:28(9:27/m) 168/171bpm 28cal 6.35/6.53mph

11:02 10:39 10:30 9:41 2:28

Pin Map

Imported from file - 2013-11-05

0mi in 0

Pace

48%

22%

15%

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	1:24	1:24	11:09	100 74-120	1114	172 168-174	0/0
0.25	2:51	1:28	11:41	124 122-126	1449	171 170-172	2/0
0.38	4:16	1:25	11:19	142 127-153	1606	172 170-174	2/0
0.50	5:41	1:25	11:17	156 153-159	1760	170 168-172	1/2
0.63	7:00	1:20	10:38	162 160-164	1721	171 168-172	0/1
0.75	8:21	1:20	10:43	168 166-170	1801	170 168-172	0/2
0.88	9:40	1:19	10:36	167 164-169	1769	170 168-172	0/0
1.00	11:02	1:22	10:57	156 153-162	1709	170 168-172	2/0
1.13	12:23	1:21	10:46	143 140-150	1539	171 170-174	1/0
1.25	13:44	1:20	10:43	142 142-143	1522	171 170-172	0/1
1.38	15:03	1:19	10:36	143 141-144	1515	172 170-174	3/0
1.50	16:23	1:20	10:43	146 142-148	1566	171 170-172	5/0
1.63	17:44	1:20	10:42	150 148-152	1605	172 168-174	1/4
1.75	19:04	1:21	10:46	149 147-151	1605	172 170-174	2/1
1.88	20:23	1:19	10:31	150 148-151	1578	171 170-172	1/1
2.00	21:41	1:17	10:19	148 147-150	1527	169 168-170	0/1
2.13	23:00	1:19	10:30	148 142-151	1554	172 170-174	1/1
2.25	24:24	1:25	11:19	157 152-159	1777	174 164-178	6/0
2.38	25:45	1:21	10:48	159 158-159	1716	173 172-174	5/0
2.50	27:04	1:19	10:32	157 156-158	1655	171 168-174	4/0
2.63	28:20	1:16	10:04	158 156-159	1591	169 168-170	1/1
2.75	29:37	1:17	10:16	158 156-161	1622	173 170-176	3/0
2.88	30:53	1:16	10:07	164 163-165	1658	175 174-176	2/0
3.00	32:11	1:18	10:25	159 157-163	1656	172 162-174	0/1
3.13	33:23	1:12	9:37	157 153-159	1510	172 170-174	0/5
3.25	34:35	1:11	9:32	153 151-157	1458	173 172-174	0/9
3.38	35:43	1:08	9:06	151 149-152	1373	174 168-184	0/10
3.50	36:53	1:10	9:23	152 149-156	1428	174 170-176	0/5
3.63	38:07	1:14	9:53	155 154-156	1532	176 174-178	1/0
3.75	39:22	1:15	9:58	160 156-162	1594	177 176-178	1/0
3.88	40:36	1:14	9:53	162 162-163	1601	176 174-178	0/0
4.00	41:52	1:16	10:06	164 163-165	1656	176 172-178	1/0
4.13	43:06	1:14	9:55	167 164-168	1656	175 172-176	1/0
4.25	44:15	1:08	9:06	169 168-170	1538	176 176-176	1/1

Heart

152/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 35m, Flat prediction 44:13

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.7%	10:30
See your biggest climbs

Cadence

172 (184 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	4.3	44:20	10:24
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:12	35.34%	More
800m	4:40	9:23	40.50%	More
1km	5:52	9:27	41.97%	More
Mile	9:39	9:39	43.44%	More
5k	31:39	10:11	45.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:39	9:39	43.47
5km	31:48	10:14	44.87
5M	52:28	10:30	44.24
10km	1:05:57	10:37	43.94
10M	1:48:48	10:53	44.00
Half	2:24:32	11:02	43.47
20M	3:45:35	11:17	44.14
Mara	4:59:42	11:26	44.30

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