Wed 31st Jul 2019 at 7:00am by alpenrose

Run > Long Run

breezy
warm

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Time
1:15:43
Miles
5.54
Min/mi
13:40
Pacing
69%
WAVA
45.66
Stride(cm)
74
Cals
599
Cadence
159
BPM
132
%MHR
77
B/mi
1800
Asc(m)
127
Hillscore
4
Surface
Road

Notes & Comments

1 comments

Joker (L) wk 3.

Split Summary
===
1) 1m - 13:22(13:22/m) 128/141bpm 110cal 4.49/5.49mph
2) 1m - 12:55(12:55/m) 129/140bpm 103cal 4.65/6.05mph
3) 1m - 12:23(12:23/m) 132/142bpm 97cal 4.85/7.18mph
4) 1m - 16:38(16:38/m) 133/153bpm 120cal 3.61/5.26mph
5) 1m - 13:20(13:20/m) 136/146bpm 103cal 4.5/5.8mph
6) 0.54m - 7:05(13:09/m) 144/151bpm 66cal 4.56/5.41mph

13:22 12:55 12:23 16:38 13:20 7:05

Lip Gloss
Great stuff. I have yet to run this week :-(

Pace

23%

10%

19%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:10	3:10	12:40	113 78-135	1431	166 118-170	8/4
0.50	6:21	3:11	12:44	134 130-139	1707	170 166-172	3/4
0.75	9:56	3:35	14:21	129 120-140	1850	155 110-172	5/4
1.00	13:22	3:26	13:43	127 112-136	1742	160 120-174	3/4
1.25	16:28	3:06	12:24	131 125-138	1625	161 120-174	2/10
1.50	20:21	3:53	15:31	124 107-140	1925	165 122-174	4/9
1.75	23:14	2:53	11:32	124 117-132	1430	172 166-176	14/32
2.00	26:17	3:03	12:12	137 135-139	1672	169 166-172	1/6
2.25	30:52	4:35 +1:46	18:20	129 108-138	2365	171 162-180	11/11
2.50	34:39	3:47	15:08	129 105-142	1951	146 118-174	1/4
2.75	37:32	2:53	11:31	130 108-141	1498	172 118-182	3/2
3.00	40:26	2:54	11:38	141 140-142	1640	171 168-174	2/3
3.25	44:00	3:34	14:16	148 142-153	2112	163 106-172	9/2
3.50	49:48	5:47	23:09	125 107-140	2895	122 106-174	27/1
3.75	52:57	3:10	12:40	140 124-147	1773	161 118-172	2/1
4.00	57:03	4:05	16:20	124 109-140	2026	145 110-174	2/3
4.25	1:00:49	3:46	15:05	134 118-144	2020	149 116-172	6/5
4.50	1:04:11	3:23	13:30	130 112-143	1756	158 120-172	4/4
4.75	1:07:06	2:55	11:41	145 143-146	1693	169 168-172	3/4
5.00	1:10:24	3:18	13:11	137 124-145	1807	156 120-178	2/3
5.25	1:13:40	3:16	13:03	142 137-146	1852	161 118-172	4/1
5.50	1:17:01	3:21	13:23	145 140-150	1940	167 140-172	2/5
5.54	1:17:30	29	12:51	150 149-151	1928	155 118-168	1/1

Heart

132/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 127m, Range 40m, Flat prediction 1:11:59

Elevation Graph

Biggest Climbs (m)	Min/mi
33 4.8%	18:07
12 2.0%	17:05
See your biggest climbs

Cadence

159 (182 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.0	169	4.7	58:31	12:42
Walk	21.2	119	0.8	16:47	21:17
Still	0.6	-	-	27	-
Pause	2.2	-	-	1:46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:46	11:09	39.03%	More
800m	5:41	11:26	44.43%	More
1km	7:07	11:27	45.85%	More
Mile	12:16	12:16	44.25%	More
5k	41:33	13:22	45.62%	More
5 miles	1:10:15	14:03	44.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:45	10:45	50.47
5km	39:09	12:36	48.42
5M	1:07:21	13:28	46.11
10km	1:26:18	13:53	45.14
10M	2:28:31	14:51	43.40
Half	3:22:05	15:26	41.76
20M	5:27:26	16:22	40.79
Mara	7:25:32	17:00	39.85

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