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Sat 8th Jun 2019 at 11:00am by PAJ89

Run > General

Welsh Castles Relay Stage 3 - Criccieth to Maentwrog

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Time
1:18:07
Miles
12.05
Min/mi
6:29
Pacing
85.5%
WAVA
68.12
Stride(cm)
128
Cals
1095
Cadence
194
BPM
171
%MHR
90.2
B/mi
1111
Asc(m)
350
Hillscore
27
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 6:21(6:21/m) 157/167bpm 80cal 9.45/11.88mph
2) 1m - 5:53(5:53/m) 170/175bpm 81cal 10.21/11.56mph
3) 1m - 6:14(6:14/m) 173/176bpm 89cal 9.63/11.08mph
4) 1m - 5:57(5:57/m) 173/177bpm 85cal 10.09/10.96mph
5) 1m - 6:14(6:14/m) 176/179bpm 90cal 9.63/10.37mph
6) 1m - 6:08(6:08/m) 174/177bpm 88cal 9.78/10.69mph
7) 1m - 6:16(6:16/m) 174/176bpm 89cal 9.56/9.93mph
8) 1m - 6:28(6:28/m) 170/172bpm 90cal 9.29/9.48mph
9) 1m - 6:35(6:35/m) 171/174bpm 92cal 9.12/10.29mph
10) 1m - 8:55(8:55/m) 177/180bpm 130cal 6.73/9mph
11) 1m - 6:45(6:45/m) 173/177bpm 94cal 8.88/12.9mph
12) 1m - 6:07(6:07/m) 171/174bpm 84cal 9.8/12.08mph
13) 0.05m - 14(4:45/m) 174/174bpm 3cal 12.63/12.04mph

6:21 5:53 6:14 5:57 6:14 6:08 6:16 6:28 6:35 8:55 6:45 6:07 14

Pace

22%

39%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	2:58	2:58	5:56	141 71-162	837	200 164-212	7/10
1.00	6:20	3:22	6:44	165 162-167	1110	196 188-206	27/5
1.50	9:21	3:01	6:01	168 164-172	1012	197 192-206	2/5
2.00	12:13	2:53	5:45	172 171-175	989	199 192-204	1/17
2.50	15:29	3:16	6:31	174 171-176	1135	193 188-200	18/4
3.00	18:27	2:58	5:56	173 172-175	1025	193 190-202	3/9
3.50	21:26	2:59	5:59	173 171-177	1034	193 190-198	2/15
4.00	24:24	2:58	5:55	173 170-176	1024	195 190-216	1/15
4.50	27:25	3:02	6:03	176 174-178	1065	194 190-204	19/0
5.00	30:37	3:12	6:24	176 175-178	1127	191 186-194	17/14
5.50	33:41	3:03	6:07	174 171-177	1063	192 188-198	11/10
6.00	36:45	3:05	6:09	175 173-176	1077	193 192-194	20/14
6.50	39:52	3:07	6:13	174 172-176	1082	194 192-198	13/33
7.00	43:02	3:10	6:20	173 171-176	1095	194 190-198	3/17
7.50	46:15	3:13	6:26	170 168-172	1093	195 192-198	3/2
8.00	49:29	3:15	6:29	169 168-171	1097	194 192-196	2/2
8.50	52:49	3:20	6:39	171 167-174	1138	194 188-224	11/0
9.00	56:04	3:15	6:31	171 168-174	1114	192 186-202	9/13
9.50	1:00:35	4:30	9:00	176 173-179	1585	185 182-192	67/0
10.00	1:05:00	4:25	8:50	177 175-179	1562	184 182-188	56/0
10.50	1:08:29	3:30	6:59	174 172-177	1215	192 184-222	18/7
11.00	1:11:45	3:16	6:31	172 168-175	1122	195 182-210	6/28
11.50	1:14:45	3:00	6:00	171 168-172	1026	202 194-218	9/40
12.00	1:17:52	3:07	6:14	171 169-174	1067	210 188-256	5/62
12.05	1:18:07	15	5:02	174 173-174	876	208 206-208	0/12

Heart

171/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 350m, Range 160m, Flat prediction 1:15:38

Elevation Graph

Biggest Climbs (m)	Min/mi
153 7.0%	7:45
32 3.8%	6:52
24 4.1%	6:14
19 1.9%	6:05
18 2.4%	6:24
14 4.2%	6:39
See your biggest climbs

Cadence

194 (256 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	194	12.1	1:18:07	6:29
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:18	5:14	55.24%	More
800m	2:49	5:41	59.68%	More
1km	3:33	5:43	62.06%	More
Mile	5:51	5:51	64.78%	More
5k	18:40	6:01	68.83%	More
5 miles	30:23	6:05	69.34%	More
10k	38:00	6:07	69.46%	More
10 miles	1:04:59	6:30	67.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:17	5:17	71.67
5km	18:01	5:48	71.33
5M	30:09	6:02	69.87
10km	38:09	6:08	69.20
10M	1:03:50	6:23	68.54
Half	1:25:31	6:32	67.27
20M	2:15:10	6:46	67.44
Mara	3:01:04	6:55	67.13

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Nutrition
Notes