Thu 7th Nov 2019 at 7:00pm by Alun

Run > Steady-State

cold

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Time
20:01
Miles
2.97
Min/mi
6:44
Pacing
96%
WAVA
71.34
Stride(cm)
145
Cals
338
Cadence
165
BPM
154
%MHR
88.8
B/mi
1041
Asc(m)
65
Surface
Grass

Notes & Comments

20 minutes steady, gradually wound up the pace.

Split Summary
===
1) 0.62m - 4:19(6:57/m) 140/157bpm 64cal
2) 0.62m - 4:13(6:47/m) 153/165bpm 70cal
3) 0.62m - 4:09(6:40/m) 156/164bpm 70cal
4) 0.62m - 4:08(6:38/m) 164/171bpm 76cal
5) 0.48m - 3:13(6:37/m) 162/166bpm 58cal

4:19 4:13 4:09 4:08 3:13

Pin Map

0mi in 0

Pace

61%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	50	50	6:42	114 88-138	763	166 144-174	2/2
0.25	1:44	54	7:10	143 137-149	1026	164 160-166	4/0
0.38	2:35	51	6:48	147 145-149	1001	165 160-172	2/5
0.50	3:26	51	6:51	147 144-150	1008	164 162-166	1/2
0.63	4:20	53	7:07	150 145-157	1068	164 162-166	4/1
0.75	5:10	50	6:43	154 145-165	1035	165 162-168	2/5
0.88	6:01	51	6:48	150 149-151	1021	165 164-166	1/2
1.00	6:54	53	7:01	154 148-158	1080	165 164-166	4/1
1.13	7:45	51	6:44	157 154-161	1058	163 160-168	2/5
1.25	8:34	50	6:37	152 149-156	1006	165 164-166	2/2
1.38	9:27	53	7:06	152 149-157	1080	164 160-168	3/2
1.50	10:18	50	6:41	156 154-160	1042	165 160-166	2/4
1.63	11:07	50	6:39	156 153-158	1037	165 164-170	2/1
1.75	11:58	51	6:46	159 156-163	1077	166 162-168	4/2
1.88	12:45	47	6:13	160 157-162	994	167 160-174	1/6
2.00	13:35	50	6:39	165 159-171	1098	166 164-170	3/1
2.13	14:27	52	6:55	164 162-166	1134	163 158-166	3/2
2.25	15:14	47	6:18	165 162-168	1041	165 160-172	1/5
2.38	16:03	50	6:36	163 157-167	1076	166 164-170	5/1
2.50	16:54	50	6:44	164 161-165	1104	163 160-166	2/2
2.63	17:43	50	6:37	162 159-165	1073	164 162-168	1/4
2.75	18:35	51	6:52	159 153-166	1091	164 160-168	4/1
2.88	19:26	51	6:46	163 159-165	1102	162 158-164	2/5
2.97	20:01	35	6:11	164 162-166	1015	168 166-172	1/2

Heart

154/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 65m, Range 5m, Flat prediction 20:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (174 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	164	3	19:57	6:44
Walk	0.3	144	0	4	11:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	53.02%	More
800m	3:14	6:31	61.37%	More
1km	4:03	6:31	63.95%	More
Mile	6:35	6:35	66.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	70.15
5km	21:00	6:46	71.27
5M	34:55	6:59	69.87
10km	44:02	7:05	69.22
10M	1:13:11	7:19	68.89
Half	1:37:39	7:27	67.80
20M	2:33:25	7:40	68.39
Mara	3:24:42	7:49	68.34

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