Sun 20th Oct 2019 at 11:00am by Abi G

Run > Steady-State

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Time
1:04:01
Miles
8.17
Min/mi
7:50
Pacing
85%
WAVA
65.12
Stride(cm)
111
Cals
691
Cadence
185
BPM
141
%MHR
76.2
B/mi
1105
Asc(m)
178
Hillscore
8
Surface
Road

Notes & Comments

Dropped off to run home on the way back from kids CX.

Went better than I thought, quite enjoyable.

Split Summary
===
1) 1m - 8:06(8:06/m) 119/127bpm 70cal 7.41/7.72mph
2) 1m - 8:11(8:11/m) 134/144bpm 86cal 7.33/7.95mph
3) 1m - 7:58(7:58/m) 140/153bpm 87cal 7.53/7.89mph
4) 1m - 7:43(7:43/m) 143/156bpm 86cal 7.78/8.77mph
5) 1m - 7:50(7:50/m) 145/156bpm 88cal 7.66/8.33mph
6) 1m - 7:38(7:38/m) 147/153bpm 85cal 7.86/9mph
7) 1m - 7:43(7:43/m) 150/161bpm 90cal 7.78/8.29mph
8) 1m - 7:40(7:40/m) 150/161bpm 86cal 7.83/8.45mph
9) 0.17m - 1:13(7:09/m) 151/156bpm 13cal 8.4/8.35mph

8:06 8:11 7:58 7:43 7:50 7:38 7:43 7:40 1:13

Pin Map

0mi in 0

Pace

38%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:02	2:02	8:09	107 63-120	872	177 86-184	5/2
0.50	4:05	2:03	8:12	119 113-122	975	180 176-184	2/1
0.75	6:05	1:59	7:58	123 121-126	979	183 180-186	4/4
1.00	8:05	2:01	8:03	123 118-127	991	183 178-186	1/6
1.25	10:12	2:07	8:26	136 128-142	1148	184 180-188	11/0
1.50	12:11	1:59	7:58	136 123-144	1083	183 178-186	4/10
1.75	14:13	2:01	8:06	131 122-135	1060	185 182-188	2/1
2.00	17:01	2:48 +45	11:13	134 125-141	1502	184 96-192	12/0
2.25	18:58	1:57	7:47	131 126-137	1019	184 180-188	0/12
2.50	20:56	1:58	7:54	138 131-143	1090	185 180-190	4/4
2.75	22:57	2:01	8:02	142 135-146	1141	186 182-188	6/2
3.00	25:00	2:03	8:11	149 143-153	1219	186 176-190	9/3
3.25	27:00	2:00	8:01	152 146-155	1220	186 182-188	10/2
3.50	28:53	1:53	7:33	141 137-146	1066	185 182-188	2/8
3.75	31:01	2:08 +14	8:30	140 134-147	1191	182 140-190	2/7
4.00	33:08	2:07 +11	8:29	139 131-145	1179	186 178-190	5/5
4.25	35:04	1:56	7:43	139 137-143	1073	186 182-188	2/6
4.50	37:00	1:56	7:46	145 140-149	1125	186 182-190	3/4
4.75	38:56	1:55	7:41	145 137-152	1115	186 182-188	5/4
5.00	41:14	2:19 +17	9:15	152 147-156	1406	187 180-190	11/0
5.25	43:16	2:01 +4	8:06	149 143-153	1206	187 178-192	7/6
5.50	45:11	1:55	7:40	146 144-147	1120	186 176-190	2/5
5.75	47:01	1:50	7:20	145 139-150	1064	185 180-188	3/11
6.00	48:57	1:56	7:44	146 137-153	1129	187 176-190	4/4
6.25	50:52	1:55	7:41	147 143-153	1129	187 182-190	3/3
6.50	52:44	1:52	7:29	146 142-150	1092	187 182-190	2/6
6.75	54:43	1:59	7:55	149 144-158	1179	187 182-188	12/2
7.00	56:39	1:56	7:45	158 153-161	1225	187 180-190	6/2
7.25	58:34	1:55	7:40	156 149-161	1196	187 182-190	11/8
7.50	1:00:28	1:54	7:36	149 146-151	1132	186 182-188	4/9
7.75	1:02:22	1:54	7:36	145 141-153	1103	186 182-192	6/9
8.00	1:04:19	1:57	7:47	152 145-156	1182	186 180-192	8/12
8.17	1:05:32	1:13	7:13	151 145-156	1089	187 180-192	1/4

Heart

141/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 178m, Range 31m, Flat prediction 1:02:01

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.3%	8:27
17 2.9%	8:04
17 3.9%	7:47
16 2.7%	8:28
13 1.6%	9:34
See your biggest climbs

Cadence

185 (192 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	185	8.2	1:03:59	7:54
Walk	1.6	112	0	1:05	2:03:21
Pause	0.7	-	-	28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	49.13%	More
800m	3:42	7:28	53.30%	More
1km	4:38	7:27	55.58%	More
Mile	7:33	7:33	58.10%	More
5k	23:50	7:40	64.27%	More
5 miles	39:11	7:50	63.79%	More
10k	48:53	7:52	64.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	63.55
5km	22:58	7:24	66.71
5M	38:02	7:36	65.71
10km	47:54	7:43	65.31
10M	1:19:19	7:56	64.81
Half	1:45:36	8:04	63.49
20M	2:45:22	8:16	63.61
Mara	3:40:10	8:24	63.15

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