Sat 9th Feb 2019 at 8:00am by Jock Itch

Run > Tempo

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Time
20:55
Miles
3.11
Min/mi
6:44
Pacing
85%
WAVA
69.44
Stride(cm)
139
Cals
245
Cadence
172
BPM
138
%MHR
72.9
B/mi
931
Asc(m)
73
Hillscore
3
Surface
Road

Notes & Comments

Got a cold so eased off. Silly to run. Suffered with 3 days off work Mon - Weds.

Split Summary
===
1) 1m - 6:44(6:44/m) 102/135bpm 27cal 8.9/15.36mph
2) 1m - 6:58(6:58/m) 156/164bpm 107cal 8.62/11.27mph
3) 1m - 6:29(6:29/m) 156/163bpm 101cal 9.26/18.68mph
4) 0.11m - 44(6:36/m) 150/157bpm 10cal 9.09/10.14mph

6:44 6:58 6:29 44

Pin Map

0mi in 0

Pace

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	47	47	6:16	93 93-93	583	169 122-176	1/3
0.25	1:36	49	6:34	93 93-93	611	173 172-174	2/1
0.38	2:33	57	7:32	93 93-93	701	172 170-174	6/1
0.50	3:22	50	6:37	93 93-93	615	172 170-176	6/0
0.63	4:14	51	6:50	93 93-93	635	173 170-176	1/7
0.75	5:03	50	6:37	93 93-93	615	174 172-176	1/2
0.88	5:55	51	6:51	123 93-135	842	176 174-176	6/2
1.00	6:44	50	6:36	135 135-135	891	173 172-174	3/4
1.13	7:37	53	7:00	141 135-143	987	173 172-176	5/1
1.25	8:27	50	6:44	156 143-159	1049	172 170-172	2/0
1.38	9:17	50	6:37	159 159-159	1052	172 170-174	0/2
1.50	10:09	52	6:57	159 159-160	1104	173 172-176	6/0
1.63	11:06	57	7:37	158 155-161	1203	171 166-176	2/3
1.75	12:00	54	7:11	157 156-158	1128	172 168-174	3/3
1.88	12:53	53	7:04	160 157-164	1131	171 168-176	3/2
2.00	13:42	49	6:33	161 160-162	1054	173 170-176	3/1
2.13	14:28	46	6:11	159 157-160	983	174 166-178	0/10
2.25	15:17	49	6:32	153 144-157	1001	171 170-172	0/5
2.38	16:07	49	6:34	152 145-155	999	169 166-174	1/8
2.50	16:57	51	6:45	158 156-160	1067	172 170-174	1/1
2.63	17:47	50	6:37	159 158-160	1051	172 164-178	4/2
2.75	18:33	46	6:07	156 155-158	955	172 166-176	3/3
2.88	19:24	52	6:52	160 158-161	1100	173 170-178	3/1
3.00	20:43	1:19 +33	10:29	151 144-161	1583	167 126-180	1/3
3.11	21:28	45	6:44	151 145-156	1016	172 168-176	3/3

Heart

138/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 26m, Flat prediction 20:46

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.6%	6:56
10 2.3%	6:52
See your biggest climbs

Cadence

172 (180 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	172	3.1	20:49	6:54
Walk	0.5	124	0	6	6:38
Pause	2.5	-	-	33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:15	52.74%	More
800m	3:11	6:25	60.25%	More
1km	4:01	6:28	62.32%	More
Mile	6:29	6:29	65.73%	More
5k	21:26	6:54	67.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:22	6:22	66.90
5km	20:54	6:44	69.35
5M	34:25	6:53	68.55
10km	43:13	6:57	68.17
10M	1:11:10	7:07	68.42
Half	1:34:27	7:13	67.68
20M	2:27:11	7:22	68.82
Mara	3:15:20	7:27	69.15

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