Thu 13th Jun 2019 at 7:00pm by StewartC

Run > Easy

rain
breezy

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Time
45:13
Miles
4.56
Min/mi
9:55
Pacing
82%
WAVA
47.15
Stride(cm)
92
Cals
598
Cadence
176
BPM
150
%MHR
78.7
B/mi
1483
Asc(m)
21
Surface
Road

Notes & Comments

JS 45 mins with a few efforts

Split Summary
===
1) 1m - 10:16(10:16/m) 137/150bpm 121cal 5.84/6.05mph
2) 1m - 10:01(10:01/m) 151/163bpm 134cal 5.99/11.4mph
3) 1m - 9:58(9:58/m) 152/160bpm 135cal 6.02/10.14mph
4) 1m - 9:39(9:39/m) 156/170bpm 133cal 6.22/9.89mph
5) 0.56m - 5:18(9:28/m) 161/171bpm 75cal 6.34/10.58mph

10:16 10:01 9:58 9:39 5:18

Pin Map

0mi in 0

Pace

12%

33%

31%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:22	1:22	10:57	106 80-127	1161	171 128-180	0/1
0.25	2:40	1:18	10:22	130 127-133	1348	172 166-174	0/1
0.38	3:57	1:17	10:15	135 133-137	1384	173 172-176	1/0
0.50	5:13	1:17	10:12	138 136-139	1408	173 170-176	2/0
0.63	6:30	1:16	10:10	141 139-143	1434	172 170-176	0/1
0.75	7:45	1:15	10:02	146 143-148	1464	174 172-178	0/1
0.88	9:00	1:15	10:01	148 147-150	1484	174 170-176	1/0
1.00	10:16	1:16	10:06	147 141-149	1485	174 172-178	0/0
1.13	11:30	1:14	9:51	151 147-154	1488	173 166-180	0/0
1.25	12:59	1:29 +7	11:53	149 145-152	1771	170 164-174	0/0
1.38	14:14	1:16	10:04	147 144-151	1480	177 172-184	0/0
1.50	16:05	1:51 +32	14:45	143 130-152	2108	176 156-182	0/1
1.63	17:24	1:19	10:35	147 144-152	1556	176 172-180	1/0
1.75	18:38	1:13	9:46	157 152-162	1534	180 172-192	1/0
1.88	19:45	1:07	8:57	159 158-162	1422	179 166-218	1/0
2.00	20:56	1:11	9:29	155 152-158	1470	176 174-180	1/0
2.13	22:12	1:16	10:10	151 148-154	1536	177 166-208	1/0
2.25	23:28	1:16	10:08	155 152-159	1570	176 170-208	2/0
2.38	24:47	1:19	10:30	157 155-159	1649	173 164-178	0/1
2.50	26:06	1:19	10:32	150 148-153	1581	174 170-180	0/0
2.63	27:13	1:07	9:00	148 144-151	1332	174 164-182	0/0
2.75	28:32	1:18	10:25	148 146-149	1541	174 170-178	0/0
2.88	29:46	1:14	9:52	154 146-157	1520	180 174-190	0/1
3.00	30:55	1:10	9:18	155 154-157	1442	177 176-178	1/0
3.13	32:02	1:07	8:53	159 157-161	1411	177 174-180	1/0
3.25	33:11	1:09	9:10	165 161-170	1511	181 168-194	0/0
3.38	35:12	2:02 +51	16:15	152 139-170	2470	175 146-188	1/0
3.50	36:27	1:15	9:57	150 147-153	1493	176 174-178	0/0
3.63	37:41	1:14	9:50	156 154-159	1535	178 176-180	0/1
3.75	38:54	1:13	9:43	157 156-158	1525	177 174-180	1/0
3.88	40:12	1:18	10:25	158 156-159	1645	179 178-182	0/0
4.00	41:25	1:13	9:46	157 153-158	1534	180 176-184	0/0
4.13	42:38	1:13	9:41	162 158-166	1569	182 168-212	0/0
4.25	43:53	1:15	10:02	159 158-162	1595	178 172-182	0/0
4.38	45:07	1:14	9:51	160 159-161	1576	181 180-184	1/0
4.50	46:23	1:16	10:10	160 158-165	1626	177 140-220	1/1
4.56	46:44	21	5:45	170 166-171	977	202 166-222	0/0

Heart

150/171max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 21m, Range 11m, Flat prediction 45:13

Elevation Graph

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No climbs of at least 10 metres detected.

Cadence

176 (222 max) Stride Length: 92cm Run: 97.8% Walk: 2.2%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	36.53%	More
800m	4:36	9:16	41.37%	More
1km	5:51	9:25	42.44%	More
Mile	9:38	9:38	43.87%	More
5k	31:11	10:02	46.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:10	9:10	46.11
5km	30:12	9:43	47.62
5M	49:49	9:58	46.98
10km	1:02:37	10:05	46.66
10M	1:43:18	10:20	46.74
Half	2:17:14	10:29	46.18
20M	3:34:11	10:43	46.89
Mara	4:44:33	10:52	47.06

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