Mon 18th Nov 2019 at 6:00pm by McGettingThere

Run > Steady-State

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Time
47:28
Miles
5.59
Min/mi
8:29
Pacing
87%
WAVA
55.29
Stride(cm)
109
Cals
575
Cadence
174
BPM
146
%MHR
81.8
B/mi
1236
Asc(m)
153
Hillscore
9
Surface
Road

Notes & Comments

With Hugh whilst Ewan trained. Felt pretty good but legs heavy on the climbs after cycle commute.
Split Summary
===
1) 1m - 8:56(8:56/m) 136/154bpm 102cal 6.72/7.62mph
2) 1m - 8:10(8:10/m) 141/155bpm 96cal 7.34/8.22mph
3) 1m - 8:21(8:21/m) 153/167bpm 109cal 7.18/7.89mph
4) 1m - 8:07(8:07/m) 153/160bpm 103cal 7.39/7.91mph
5) 1m - 8:54(8:54/m) 147/154bpm 103cal 6.74/7.83mph
6) 0.59m - 4:59(8:25/m) 153/157bpm 62cal 7.13/7.62mph

8:56 8:10 8:21 8:07 8:54 4:59

Pace

12%

60%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:35	2:35 +10	10:21	127 89-154	1315	177 120-186	8/1
0.50	5:11	2:36 +19	10:23	139 131-144	1442	180 120-186	11/0
0.75	7:22	2:11	8:43	143 139-148	1248	176 168-184	5/14
1.00	9:25	2:03	8:11	135 126-143	1105	174 160-180	5/10
1.25	11:30	2:05	8:20	135 131-138	1124	176 172-178	11/1
1.50	13:26	1:57	7:47	137 134-141	1066	176 172-178	2/4
1.75	15:21	1:55	7:39	145 139-150	1110	173 164-176	1/9
2.00	17:35	2:14	8:55	149 144-155	1329	174 162-182	11/5
2.25	19:53	2:18	9:13	156 144-167	1437	173 164-176	13/2
2.50	21:55	2:02	8:07	152 150-153	1234	174 170-176	3/4
2.75	24:00	2:05	8:20	152 148-154	1268	174 168-176	9/3
3.00	25:56	1:56	7:46	153 149-157	1188	175 172-176	2/19
3.25	28:00	2:03	8:14	154 152-156	1268	174 172-176	12/5
3.50	29:56	1:56	7:44	152 149-156	1175	175 174-178	2/9
3.75	32:04	2:09	8:34	154 148-158	1319	170 136-178	4/13
4.00	34:03	1:59	7:56	149 137-160	1183	173 160-178	2/11
4.25	36:15	2:12 +5	8:47	146 141-149	1281	174 166-178	2/5
4.50	38:21	2:06	8:23	147 143-152	1233	175 172-178	6/1
4.75	40:30	2:09	8:35	146 144-147	1253	174 168-176	13/4
5.00	43:03	2:33	10:12	150 147-153	1530	170 160-176	16/5
5.25	45:15	2:12	8:49	151 147-156	1331	170 166-176	10/7
5.50	47:18	2:04	8:14	155 151-157	1277	173 168-176	1/9
5.59	48:02	44	7:54	153 151-155	1208	174 172-176	0/4

Heart

146/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 153m, Range 43m, Flat prediction 46:44

Elevation Graph

Biggest Climbs (m)	Min/mi
21 7.2%	8:34
20 4.1%	10:12
15 2.1%	8:26
14 6.1%	9:27
14 3.6%	8:18
10 6.9%	8:05
See your biggest climbs

Cadence

174 (186 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.2	174	5.6	47:10	8:33
Walk	0.6	128	0	18	20:42
Pause	1.2	-	-	34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:38	42.92%	More
800m	3:50	7:42	49.79%	More
1km	4:49	7:44	51.64%	More
Mile	7:55	7:55	53.42%	More
5k	25:29	8:12	56.42%	More
5 miles	42:02	8:24	55.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	64.53
5km	24:09	7:46	59.54
5M	41:45	8:21	56.05
10km	53:36	8:38	54.51
10M	1:32:40	9:16	52.10
Half	2:06:25	9:39	50.13
20M	3:25:41	10:17	48.82
Mara	4:40:36	10:43	47.72

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