Tue 15th Oct 2019 at 12:00pm by HappyG(rrr)

Run > General

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Time
38:31
Miles
4.50
Min/mi
8:34
Pacing
90%
WAVA
55.48
Stride(cm)
111
Cals
456
Cadence
169
BPM
142
%MHR
73.6
B/mi
1216
Asc(m)
56
Surface
Road

Notes & Comments

Nice wee gentle run along the canal. Lovely autumnal colours, bright and not too cold. Quite heavy quads and glutes. From lunges in body pump last night? :-)

G

Split Summary
===
1) 1m - 9:00(9:00/m) 125/138bpm 89cal 6.66/7.16mph
2) 1m - 8:17(8:17/m) 139/152bpm 95cal 7.24/8.41mph
3) 1m - 8:35(8:35/m) 149/157bpm 108cal 6.99/8.68mph
4) 1m - 8:05(8:05/m) 152/157bpm 104cal 7.42/8.04mph
5) 0.5m - 4:33(9:01/m) 158/160bpm 60cal 6.65/7.87mph

9:00 8:17 8:35 8:05 4:33

Pin Map

0mi in 0

Pace

10%

54%

32%

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	10:53	119 108-127	1295	170 164-178	0/5
0.25	2:24	1:03	8:23	123 118-128	1030	170 162-182	0/2
0.38	3:32	1:08	9:03	121 116-125	1095	167 162-172	2/0
0.50	4:40	1:07	8:58	121 116-127	1084	166 164-172	1/1
0.63	5:44	1:05	8:37	131 125-135	1130	169 164-172	2/0
0.75	6:49	1:04	8:35	127 118-136	1091	170 166-174	3/0
0.88	7:52	1:04	8:30	128 123-132	1089	168 164-170	0/5
1.00	9:00	1:07	8:58	131 126-138	1174	166 162-168	0/1
1.13	10:04	1:05	8:37	126 120-133	1086	167 164-168	2/0
1.25	11:10	1:06	8:47	129 120-139	1134	168 166-172	1/3
1.38	12:13	1:03	8:24	138 134-140	1160	168 162-172	1/1
1.50	13:14	1:01	8:09	139 135-142	1134	171 166-178	0/3
1.63	14:15	1:01	8:06	139 136-141	1126	171 168-176	3/0
1.75	15:18	1:03	8:23	142 138-147	1190	166 136-180	0/1
1.88	16:17	59	7:52	147 144-150	1155	168 166-170	0/1
2.00	17:17	1:00	7:57	151 150-152	1201	170 164-172	2/1
2.13	18:20	1:03	8:25	150 148-151	1262	170 168-172	3/1
2.25	19:20	1:00	8:00	151 148-153	1207	169 166-172	0/5
2.38	20:22	1:03	8:21	151 146-157	1262	170 166-174	5/0
2.50	21:27	1:05	8:36	151 150-152	1300	169 164-172	2/3
2.63	22:31	1:04	8:32	150 149-153	1279	169 166-172	1/2
2.75	23:31	1:00	8:03	149 147-150	1198	169 166-172	0/0
2.88	24:54	1:23	11:07	144 136-150	1600	169 156-174	2/0
3.00	25:52	57	7:38	143 138-146	1092	169 166-172	0/4
3.13	26:54	1:02	8:14	147 146-152	1211	171 168-172	3/0
3.25	28:00	1:06	8:48	153 151-156	1347	170 162-174	1/1
3.38	29:00	1:01	8:05	150 149-152	1211	169 166-176	3/1
3.50	30:00	1:00	8:00	151 150-152	1209	169 166-172	0/2
3.63	30:59	59	7:53	153 150-155	1207	170 168-172	1/1
3.75	31:59	1:00	7:58	153 152-154	1219	171 166-172	5/0
3.88	33:00	1:00	8:04	156 154-157	1257	171 168-174	0/3
4.00	33:57	57	7:38	156 155-157	1190	169 166-174	0/2
4.13	34:56	59	7:52	157 154-158	1235	171 170-174	1/0
4.25	35:55	59	7:53	157 157-158	1237	171 170-172	0/3
4.38	36:59	1:04	8:30	158 157-159	1342	172 170-174	2/0
4.50	38:24	1:26	11:26	158 157-160	1808	172 166-178	5/0
4.50	38:31	7	24:05	159 157-160	3830	172 172-172	0/0

Heart

142/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 56m, Range 12m, Flat prediction 38:31

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (182 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	169	4.5	38:26	8:33
Walk	0.2	136	0	4	9:01
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	43.32%	More
800m	3:52	7:46	50.19%	More
1km	4:52	7:50	51.90%	More
Mile	7:54	7:54	54.39%	More
5k	25:37	8:15	57.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	61.18
5km	25:19	8:09	57.70
5M	43:24	8:41	54.82
10km	55:31	8:56	53.51
10M	1:35:10	9:31	51.60
Half	2:09:14	9:52	49.89
20M	3:28:43	10:26	48.95
Mara	4:43:24	10:49	48.08

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