Thu 27th Jun 2019 at 5:00pm by The_Saint

Run > General

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Time
41:13
Miles
4.01
Min/mi
10:17
Pacing
56%
WAVA
47.59
Stride(cm)
89
Cals
514
Cadence
176
BPM
134
%MHR
70.7
B/mi
1381
Hillscore
12
Surface
Trail

Notes & Comments

Split Summary
===
1) 1m - 11:03(11:03/m) 121/140bpm 119cal 5.43/8.79mph
2) 1m - 8:50(8:50/m) 134/146bpm 113cal 6.79/8.83mph
3) 1m - 11:24(11:24/m) 140/153bpm 149cal 5.27/8.27mph
4) 1m - 9:53(9:53/m) 143/155bpm 133cal 6.08/8.95mph
5) 0.01m - 4(8:44/m) 145/146bpm 6.87/7.08mph

11:03 8:50 11:24 9:53 4

Pin Map

San Domenico 4 Mile Handicap - Race 8 - Llwyn Hir

0mi in 0

Pace

40%

10%

11%

26%

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	1:04	1:04	8:32	103 68-116	879	176 164-180	1/4
0.25	2:05	1:01	8:11	120 114-126	983	181 176-186	0/2
0.38	3:03	57	7:39	123 121-126	940	185 180-190	5/0
0.50	5:05	2:02	16:16	118 110-125	1919	167 86-180	11/3
0.63	7:27	2:22	18:57	114 97-136	2161	176 164-184	5/4
0.75	8:42	1:15	9:59	137 131-140	1368	175 170-182	14/0
0.88	10:13	1:31	12:06	133 114-140	1610	178 156-182	2/4
1.00	11:03	51	6:45	122 115-128	823	184 180-186	0/7
1.13	12:51	1:48	14:21	121 112-130	1736	176 164-184	5/0
1.25	13:55	1:04	8:32	130 122-138	1109	181 174-184	2/0
1.38	15:16	1:21	10:46	142 137-146	1530	177 172-184	7/3
1.50	16:03	48	6:23	137 134-141	874	184 180-186	0/9
1.63	16:56	53	7:03	134 132-135	945	186 184-188	0/12
1.75	17:49	53	7:04	138 134-141	975	187 184-190	1/7
1.88	18:44	55	7:18	141 139-142	1030	186 184-188	0/10
2.00	19:53	1:09	9:11	140 131-143	1286	184 110-188	0/15
2.13	21:54	2:01	16:10	118 110-133	1908	152 108-182	7/0
2.25	23:10	1:16	10:09	139 132-144	1411	175 170-182	6/0
2.38	24:37	1:26	11:30	141 134-146	1622	174 170-180	11/0
2.50	26:21	1:44	13:55	145 138-149	2019	167 162-174	19/0
2.63	27:29	1:08	9:02	149 146-151	1345	173 162-184	5/0
2.75	28:32	1:04	8:29	146 144-150	1238	180 176-184	4/0
2.88	30:00	1:27	11:38	146 143-151	1699	175 170-184	2/0
3.00	31:17	1:17	10:16	149 145-153	1530	173 166-178	6/0
3.13	32:42	1:26	11:25	142 129-152	1620	168 94-184	0/5
3.25	34:19	1:37	12:56	135 129-141	1746	174 110-184	0/11
3.38	35:28	1:09	9:08	137 127-145	1252	180 170-184	4/2
3.50	37:35	2:07	16:54	149 139-155	2519	168 152-172	10/0
3.63	38:28	53	7:04	149 139-155	1052	181 164-186	0/4
3.75	39:18	50	6:43	141 137-144	947	184 174-188	0/10
3.88	40:12	54	7:10	147 142-149	1054	186 182-190	0/12
4.00	41:10	58	7:47	148 146-150	1152	185 182-188	0/5
4.01	41:14	4	9:30	145 145-146	1378	183 182-184	0/0

Heart

134/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 68m, Flat prediction 39:50

Elevation Graph

Biggest Climbs (m)	Min/mi
68 4.4%	11:03
22 6.4%	11:22
16 3.2%	10:18
15 4.0%	9:34
See your biggest climbs

Cadence

176 (190 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.1	178	4	36:44	9:15
Walk	2.2	109	0	55	24:19
Still	8.7	-	-	3:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:31	52.31%	More
800m	3:27	6:56	58.17%	More
1km	4:17	6:53	61.01%	More
Mile	8:30	8:30	52.09%	More
5k	30:41	9:52	49.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:11	9:11	48.26
5km	31:17	10:04	48.23
5M	52:20	10:28	47.02
10km	1:06:12	10:39	46.45
10M	1:50:45	11:05	45.92
Half	2:28:19	11:19	45.05
20M	3:54:23	11:43	45.17
Mara	5:13:53	11:59	44.97

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Aerobic Training Effect	2.7
HR Recovery	63
VO2Max	57
Anaerobic TE	0.2