Thu 11th Apr 2019 at 6:00am by northernslowcoach

Run > General

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Time
39:08
Miles
3.17
Min/mi
12:21
Pacing
77%
WAVA
42.08
Stride(cm)
76
Cals
371
Cadence
170
BPM
138
%MHR
80.7
B/mi
1704
Asc(m)
103
Hillscore
7
Surface
Road

Notes & Comments

2 comments

Bow running before work

Split Summary
===
1) 1m - 12:22(12:22/m) 131/149bpm 112cal 4.85/6.74mph
2) 1m - 12:48(12:48/m) 143/153bpm 121cal 4.69/6.05mph
3) 1m - 12:09(12:09/m) 144/166bpm 120cal 4.94/6.12mph
4) 0.17m - 1:50(10:58/m) 156/162bpm 18cal 5.47/5.76mph

12:22 12:48 12:09 1:50

	snogard
	Autumnleaves

Pin Map

0mi in 0

Pace

20%

18%

24%

19%

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	1:23	1:23	11:01	113 76-144	1246	159 112-168	8/1
0.25	2:42	1:19	10:35	140 138-143	1482	167 166-168	2/4
0.38	4:12	1:30	12:01	130 126-137	1562	168 166-170	0/11
0.50	5:29	1:16	10:11	129 121-136	1315	168 164-170	1/5
0.63	8:01	2:32	20:20	117 96-137	2378	168 92-176	3/3
0.75	9:35	1:34	12:33	144 132-148	1807	173 172-174	7/0
0.88	11:01	1:26	11:27	145 140-148	1659	174 172-174	4/1
1.00	12:23	1:23	11:00	139 137-144	1529	174 174-176	2/2
1.13	13:56	1:33	12:21	140 137-144	1728	173 170-176	3/2
1.25	15:37	1:41	13:25	148 143-150	1986	173 172-174	11/0
1.38	17:29	1:53	15:02	150 147-153	2255	173 172-174	6/0
1.50	18:58	1:28	11:45	145 142-147	1704	174 172-174	3/3
1.63	20:18	1:21	10:46	138 129-146	1486	170 168-172	0/11
1.75	21:49	1:31	12:07	127 122-131	1538	167 164-170	1/11
1.88	23:41	1:52	14:56	146 133-153	2181	169 164-174	14/0
2.00	25:11	1:30	12:01	139 130-152	1670	169 166-172	0/12
2.13	26:36	1:25	11:22	138 132-144	1568	171 168-174	3/4
2.25	28:00	1:23	11:07	145 143-146	1613	171 170-172	2/3
2.38	29:25	1:25	11:21	146 143-150	1657	170 170-172	3/1
2.50	30:48	1:23	11:02	140 138-144	1545	171 168-174	0/6
2.63	32:54	2:07	16:54	128 111-138	2162	173 170-176	0/7
2.75	34:28	1:33	12:24	144 132-151	1787	173 170-178	5/0
2.88	35:59	1:32	12:14	156 151-162	1908	175 172-178	11/0
3.00	37:18	1:19	10:34	164 162-166	1732	176 172-180	4/2
3.13	38:45	1:27	11:36	157 151-161	1821	177 172-180	2/5
3.16	39:08	23	10:00	148 148-149	1481	176 174-178	2/1

Heart

138/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 103m, Range 34m, Flat prediction 37:36

Elevation Graph

Biggest Climbs (m)	Min/mi
22 4.0%	12:32
21 2.9%	12:01
15 8.6%	12:56
13 7.0%	21:45
See your biggest climbs

Cadence

170 (180 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	171	3.2	37:57	12:01
Walk	0.6	110	0	14	40:03
Still	2.4	-	-	57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:22	36.86%	More
800m	5:24	10:52	38.50%	More
1km	6:54	11:06	39.32%	More
Mile	11:43	11:43	39.43%	More
5k	38:32	12:24	41.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:00	11:00	41.98
5km	38:17	12:19	42.15
5M	1:04:36	12:55	40.75
10km	1:22:03	13:12	40.17
10M	2:18:29	13:51	39.17
Half	3:06:22	14:14	38.00
20M	4:56:50	14:51	37.50
Mara	6:39:30	15:15	36.88

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