Fri 1st Feb 2019 at 8:00am by Abi G

Run > Progressive

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Time
54:01
Miles
6.24
Min/mi
8:39
Pacing
71%
WAVA
57.77
Stride(cm)
101
Cals
631
Cadence
185
BPM
137
%MHR
74.3
B/mi
1190
Asc(m)
157
Hillscore
4
Surface
Road

Notes & Comments

Snowy run with Dennis

Sticking to Dennis’s plan
Slow start for 15mins
15mins a bit quicker
15mins steady
Mile cool down

Hard going in the snow, considering the pace.

Split Summary
===
1) 1m - 9:18(9:18/m) 118/139bpm 87cal 6.45/7.1mph
2) 1m - 9:14(9:14/m) 127/138bpm 94cal 6.49/7.76mph
3) 1m - 8:50(8:50/m) 138/145bpm 105cal 6.79/8.04mph
4) 1m - 8:13(8:13/m) 146/154bpm 105cal 7.3/8.22mph
5) 1m - 8:17(8:17/m) 155/163bpm 114cal 7.24/7.72mph
6) 1m - 8:12(8:12/m) 150/162bpm 101cal 7.32/8.04mph
7) 0.24m - 1:57(8:01/m) 150/155bpm 25cal 7.49/7.83mph

9:18 9:14 8:50 8:13 8:17 8:12 1:57

Pin Map

0mi in 0

Pace

28%

50%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:26	2:26	9:45	124 93-139	1210	174 124-180	7/5
0.50	4:45	2:18	9:13	116 106-129	1070	179 170-188	6/11
0.75	6:59	2:15	8:59	117 108-129	1051	181 178-186	1/13
1.00	9:50	2:51 +32	11:22	112 100-122	1274	183 178-186	2/6
1.25	12:41	2:51 +34	11:25	120 114-134	1370	183 178-186	9/8
1.50	15:03	2:22	9:27	123 120-129	1163	184 180-188	5/5
1.75	17:21	2:18	9:12	128 121-134	1178	184 178-186	6/3
2.00	19:39	2:18	9:10	136 131-138	1247	185 180-188	7/6
2.25	22:00	2:21	9:24	139 136-144	1307	185 178-188	7/1
2.50	24:12	2:12	8:49	137 130-145	1209	184 178-188	6/5
2.75	26:19	2:07	8:27	139 130-144	1173	185 180-188	5/6
3.00	28:29	2:10	8:40	137 133-141	1187	185 178-188	3/6
3.25	30:39	2:11	8:42	143 139-147	1245	186 178-188	8/4
3.50	32:40	2:01	8:02	149 144-154	1198	188 186-190	8/1
3.75	34:37	1:57	7:50	147 142-154	1151	187 182-190	2/9
4.00	36:45	2:08 +4	8:31	144 141-152	1226	187 170-192	6/5
4.25	38:47	2:02	8:10	150 146-153	1225	187 178-192	5/4
4.50	40:54	2:07	8:28	153 148-160	1296	187 180-192	13/2
4.75	43:02	2:07	8:29	158 155-162	1341	188 184-192	10/4
5.00	45:02	2:00	8:01	159 158-161	1274	189 186-192	4/1
5.25	47:03	2:01	8:03	155 150-158	1249	185 170-194	5/7
5.50	49:11	2:09	8:34	158 151-162	1355	185 178-188	7/6
5.75	52:44	3:32 +1:33	14:09	132 107-149	1868	188 184-192	2/12
6.00	54:47	2:03	8:12	148 133-155	1214	186 178-192	10/12
6.24	56:44	1:57	8:04	150 142-155	1210	188 184-194	3/7

Heart

137/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 157m, Range 41m, Flat prediction 54:09

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.3%	8:13
14 1.7%	8:27
12 3.9%	9:14
See your biggest climbs

Cadence

185 (194 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.5	184	6.2	54:03	9:05
Walk	0.1	124	0	2	10:13
Pause	4.5	-	-	2:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:45	45.94%	More
800m	3:56	7:54	49.85%	More
1km	4:58	8:00	51.41%	More
Mile	8:08	8:08	53.59%	More
5k	25:47	8:18	59.03%	More
5 miles	44:06	8:49	56.30%	More
10k	56:25	9:05	55.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	56.22
5km	25:48	8:18	59.01
5M	42:43	8:33	58.12
10km	53:47	8:39	57.78
10M	1:29:03	8:54	57.34
Half	1:58:34	9:03	56.15
20M	3:05:40	9:17	56.26
Mara	4:07:11	9:26	55.86

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