Fri 23rd Aug 2019 at 9:00am by K5 Gus

Run > General

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Time
48:43
Miles
5.97
Min/mi
8:10
Pacing
92%
WAVA
61.14
Stride(cm)
112
Cals
602
Cadence
176
BPM
155
%MHR
82.2
B/mi
1261
Asc(m)
152
Hillscore
7
Surface
Road

Notes & Comments

Glen Lochay loop ( in reverse to avoid the steep uphill for my achilles ).

Achilles pretty much ok, although not 100%. Hip also ok'ish.
Say a 9/10 for both

Split Summary
===
1) 1m - 8:05(8:05/m) 133/146bpm 84cal 7.42/8.04mph
2) 1m - 8:22(8:22/m) 149/158bpm 101cal 7.17/7.7mph
3) 1m - 8:12(8:12/m) 156/162bpm 103cal 7.32/9.08mph
4) 1m - 7:59(7:59/m) 159/167bpm 101cal 7.51/8.16mph
5) 1m - 8:05(8:05/m) 163/169bpm 105cal 7.43/8.41mph
6) 0.97m - 8:01(8:17/m) 168/177bpm 108cal 7.25/8.52mph

8:05 8:22 8:12 7:59 8:05 8:01

Pin Map

0mi in 0

Pace

52%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:00	2:00	8:01	115 83-131	921	173 100-182	0/21
0.50	3:59	1:58	7:53	132 122-141	1041	176 174-184	0/6
0.75	6:00	2:01	8:05	142 138-146	1149	175 172-198	3/1
1.00	8:04	2:04	8:17	144 141-146	1193	175 172-184	6/3
1.25	10:06	2:02	8:06	148 144-153	1199	175 172-178	4/1
1.50	12:14	2:08	8:33	150 137-156	1284	174 170-178	10/2
1.75	14:15	2:01	8:05	148 141-152	1197	174 172-178	8/10
2.00	16:26	2:11	8:44	151 146-158	1319	174 172-176	16/2
2.25	18:33	2:06	8:26	156 151-162	1315	175 172-178	9/10
2.50	20:41	2:08	8:31	158 154-162	1346	175 172-178	7/6
2.75	22:45	2:05	8:19	156 150-162	1297	176 174-180	19/15
3.00	24:38	1:53	7:32	151 145-157	1137	177 172-182	0/26
3.25	26:38	2:00	8:00	155 150-158	1241	177 174-182	5/5
3.50	28:38	2:00	7:59	158 154-161	1261	177 174-196	3/4
3.75	30:35	1:57	7:47	159 156-162	1238	177 176-180	5/6
4.00	32:37	2:03	8:10	162 160-167	1324	177 110-182	6/2
4.25	34:36	1:59	7:56	162 158-165	1286	177 172-180	3/6
4.50	36:41	2:04	8:17	164 159-169	1360	177 174-180	4/2
4.75	38:44	2:03	8:11	164 158-169	1342	178 174-186	5/2
5.00	40:42	1:59	7:55	161 154-166	1275	177 174-182	3/7
5.25	42:36	1:54	7:36	162 152-166	1230	178 176-182	5/8
5.50	44:35	1:59	7:55	166 164-169	1313	178 176-184	0/4
5.75	46:34	1:59	7:58	170 166-173	1354	179 176-182	7/0
5.97	48:43	2:09	9:54	173 170-177	1713	176 170-180	20/0

Heart

155/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 152m, Range 43m, Flat prediction 48:01

Elevation Graph

Biggest Climbs (m)	Min/mi
28 3.6%	8:51
17 13.4%	8:32
16 3.9%	8:35
12 3.2%	8:40
See your biggest climbs

Cadence

176 (198 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	176	6	48:39	8:10
Walk	0.1	102	0	4	11:48

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	46.73%	More
800m	3:49	7:40	53.00%	More
1km	4:49	7:45	54.68%	More
Mile	7:47	7:47	57.46%	More
5k	24:39	7:56	61.71%	More
5 miles	40:33	8:07	61.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:37	6:37	67.52
5km	23:29	7:34	64.79
5M	39:58	8:00	62.10
10km	50:57	8:12	60.88
10M	1:26:42	8:40	59.19
Half	1:57:15	8:57	57.50
20M	3:08:08	9:24	56.79
Mara	4:14:25	9:43	55.99

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