Tue 30th Jul 2019 at 6:00am by northernslowcoach

Run > General

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Time
38:10
Miles
3.28
Min/mi
11:38
Pacing
74%
WAVA
45.18
Stride(cm)
79
Cals
364
Cadence
174
BPM
151
%MHR
88.4
B/mi
1759
Asc(m)
102
Hillscore
7
Surface
Road

Notes & Comments

3 comments

With R before work

Split Summary
===
1) 1m - 10:48(10:48/m) 150/180bpm 101cal 5.56/10.04mph
2) 1m - 12:03(12:03/m) 155/165bpm 116cal 4.98/5.82mph
3) 1m - 12:27(12:27/m) 152/172bpm 115cal 4.82/7.39mph
4) 0.28m - 2:53(10:14/m) 170/177bpm 32cal 5.86/6.95mph

10:48 12:03 12:27 2:53

	Rosehip
	Autumnleaves Good stuff x
	snogard

Pin Map

0mi in 0

Pace

11%

25%

32%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	43	43	5:41	112 91-132	636	174 172-176	4/6
0.25	2:00	1:18	10:21	150 132-159	1553	175 172-178	4/3
0.38	3:30	1:30	12:00	150 143-156	1800	168 146-176	0/10
0.50	4:43	1:12	9:38	146 142-150	1407	175 174-178	0/6
0.63	6:40	1:58	15:44	134 115-152	2107	169 122-178	1/2
0.75	8:05	1:25	11:16	153 139-164	1724	178 176-180	8/0
0.88	9:29	1:24	11:14	172 164-180	1931	176 174-178	4/1
1.00	10:47	1:18	10:22	164 160-168	1701	176 176-178	3/3
1.13	12:14	1:27	11:34	160 156-162	1850	173 172-174	3/2
1.25	13:51	1:38	13:02	158 153-161	2058	175 174-176	9/0
1.38	15:31	1:40	13:17	162 160-164	2152	176 172-178	11/0
1.50	16:58	1:27	11:33	158 156-160	1826	175 174-176	3/3
1.63	18:22	1:24	11:14	154 149-156	1729	174 170-176	3/6
1.75	19:39	1:17	10:13	141 136-146	1441	171 170-172	0/13
1.88	21:12	1:33	12:26	142 134-154	1767	171 166-174	5/4
2.00	22:50	1:38	13:02	159 155-160	2073	174 170-176	9/0
2.13	24:13	1:23	11:05	146 138-156	1618	170 166-176	0/13
2.25	25:33	1:20	10:40	148 142-154	1578	175 172-178	3/3
2.38	26:52	1:19	10:34	158 155-159	1668	175 170-178	2/2
2.50	28:12	1:20	10:41	161 160-163	1721	175 174-178	2/2
2.63	29:29	1:17	10:16	157 153-161	1613	173 172-176	0/6
2.75	32:22	2:53	23:06	141 124-155	3257	165 122-178	1/6
2.88	33:48	1:26	11:29	146 118-162	1676	179 176-186	5/0
3.00	35:18	1:29	11:56	166 159-173	1981	177 174-180	9/0
3.13	36:44	1:26	11:30	168 166-172	1932	171 116-180	3/0
3.25	37:57	1:13	9:45	171 168-177	1668	181 176-186	1/7
3.28	38:10	13	6:47	169 167-174	1146	189 186-192	2/0

Heart

151/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 102m, Range 35m, Flat prediction 36:01

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.5%	11:40
21 3.0%	12:50
15 4.1%	12:56
13 4.9%	14:37
See your biggest climbs

Cadence

174 (192 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.8	175	3.3	36:57	11:20
Walk	1.6	124	0	36	30:28
Still	1.6	-	-	38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	48.15%	More
800m	4:41	9:25	44.83%	More
1km	6:36	10:38	41.42%	More
Mile	10:47	10:47	43.29%	More
5k	36:32	11:46	44.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:20	10:20	45.17
5km	35:57	11:34	45.37
5M	1:00:41	12:08	43.85
10km	1:17:04	12:24	43.22
10M	2:10:05	13:01	42.17
Half	2:55:04	13:22	40.92
20M	4:38:50	13:57	40.40
Mara	6:15:17	14:19	39.74

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