Fri 15th Nov 2019 at 1:00pm by McGettingThere

Run > Steady-State

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Time
43:51
Miles
5.85
Min/mi
7:30
Pacing
90%
WAVA
62.63
Stride(cm)
121
Cals
400
Cadence
178
BPM
128
%MHR
71.8
B/mi
958
Asc(m)
144
Hillscore
2
Surface
Road

Notes & Comments

Felt good on this one - gradually wound it up without ever feeling I was labouring.
Core work may be bearing fruit.
Split Summary
===
1) 1m - 8:14(8:14/m) 125/155bpm 80cal 7.29/8.14mph
2) 1m - 7:45(7:45/m) 122/135bpm 66cal 7.75/8.2mph
3) 1m - 7:29(7:29/m) 127/131bpm 66cal 8.01/8.37mph
4) 1m - 7:36(7:36/m) 128/136bpm 66cal 7.89/8.64mph
5) 1m - 7:12(7:12/m) 134/143bpm 69cal 8.33/8.77mph
6) 0.85m - 5:35(6:34/m) 135/142bpm 53cal 9.14/9.79mph

8:14 7:45 7:29 7:36 7:12 5:35

Pace

30%

50%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:13	2:13	8:53	124 89-155	1101	179 120-186	3/5
0.50	4:17	2:03 +3	8:14	133 130-134	1094	180 174-184	5/5
0.75	6:16	1:59	7:57	134 131-140	1066	181 178-184	6/7
1.00	8:16	2:00	8:02	111 88-137	891	179 172-184	5/5
1.25	10:16	2:00	7:59	114 111-117	910	178 174-184	10/3
1.50	12:15	1:59	7:57	121 115-131	962	178 176-180	5/5
1.75	14:07	1:51	7:25	124 122-126	920	177 174-180	5/5
2.00	16:01	1:55	7:38	129 124-135	985	178 176-180	4/1
2.25	17:52	1:50	7:22	126 123-131	928	177 176-180	2/2
2.50	19:41	1:49	7:18	127 124-129	926	177 174-180	4/2
2.75	21:32	1:51	7:24	126 122-129	932	178 174-182	5/3
3.00	23:31	1:59	7:55	128 124-129	1013	176 164-180	4/5
3.25	25:32	2:02	8:06	126 122-128	1021	174 166-178	12/5
3.50	27:32	2:00	7:59	128 126-131	1021	176 174-178	4/5
3.75	29:13	1:42	6:46	127 125-129	860	176 174-178	5/8
4.00	31:07	1:53	7:33	132 126-136	997	178 176-182	9/5
4.25	32:50	1:43	6:53	131 129-132	901	178 174-182	9/15
4.50	34:44	1:54 +6	7:36	133 131-135	1011	177 176-178	1/9
4.75	36:36	1:52	7:28	136 129-143	1014	177 168-182	18/4
5.00	38:26	1:50	7:18	135 132-138	986	179 172-186	13/5
5.25	40:08	1:43	6:51	138 132-142	946	175 170-178	1/12
5.50	41:45	1:36	6:26	136 132-140	875	178 168-184	4/15
5.75	43:24	1:39	6:35	132 125-138	868	184 178-188	5/7
5.85	44:01	37	6:16	131 126-135	822	186 184-188	2/1

Heart

128/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 144m, Range 27m, Flat prediction 43:44

Elevation Graph

Biggest Climbs (m)	Min/mi
11 6.0%	8:25
11 3.5%	7:30
See your biggest climbs

Cadence

178 (188 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	178	5.8	43:50	7:31
Walk	0.1	120	0	2	10:46
Pause	0.3	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:11	53.03%	More
800m	3:11	6:23	59.99%	More
1km	4:01	6:28	61.85%	More
Mile	6:40	6:40	63.33%	More
5k	22:33	7:15	63.78%	More
5 miles	36:58	7:24	63.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:45	5:45	73.51
5km	21:11	6:49	67.88
5M	36:36	7:19	63.94
10km	47:00	7:34	62.16
10M	1:21:15	8:08	59.42
Half	1:50:50	8:28	57.18
20M	3:00:20	9:01	55.69
Mara	4:06:01	9:23	54.43

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