Wed 20th Nov 2019 at 5:00pm by Strutbrother

Run > General

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Time
55:06
Miles
4.01
Min/mi
13:44
Pacing
71%
WAVA
36.21
Stride(cm)
84
Cals
576
Cadence
139
BPM
133
%MHR
74.6
B/mi
1834
Asc(m)
190
Hillscore
17
Surface
Road

Notes & Comments

WSW run. Up Ashes Road to warm up, felt good at some parts, tried to keep under 150 bpm again.
===
1) 1m - 17:28(17:28/m) 120/158bpm 158cal 3.44/5.72mph
2) 1m - 13:21(13:21/m) 135/152bpm 144cal 4.5/5.93mph
3) 1m - 12:14(12:14/m) 141/156bpm 140cal 4.91/6.24mph
4) 1m - 11:57(11:57/m) 143/160bpm 133cal 5.02/6.49mph
5) 0.01m - 7(11:13/m) 138/139bpm 1cal 5.35/5.55mph

17:28 13:21 12:14 11:57 7

Pace

37%

12%

13%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:15	2:15	17:58	107 62-127	1922	124 98-166	11/3
0.25	5:08	2:54	23:09	115 100-122	2663	104 90-116	26/0
0.38	8:24	3:16	26:08	119 117-122	3111	106 90-154	36/0
0.50	10:46	2:22	18:54	122 115-155	2305	120 96-150	9/5
0.63	12:53	2:07	16:56	141 120-158	2388	132 110-154	0/15
0.75	14:46	1:53	15:02	124 109-139	1865	140 118-152	0/19
0.88	16:05	1:19	10:32	118 112-122	1243	153 150-156	0/15
1.00	17:28	1:23	11:02	120 118-122	1325	155 152-156	0/11
1.13	18:51	1:23	11:03	123 120-126	1360	155 152-158	1/7
1.25	20:08	1:17	10:19	124 121-128	1279	157 156-158	0/12
1.38	21:50	1:42	13:34	124 116-131	1682	140 114-158	7/4
1.50	23:22	1:32	12:17	133 122-139	1633	149 140-154	4/1
1.63	25:08	1:46	14:09	140 135-146	1980	146 118-156	11/0
1.75	27:02	1:54	15:12	143 137-147	2174	139 110-156	13/1
1.88	29:05	2:03	16:23	145 133-152	2376	128 106-158	8/0
2.00	30:48	1:43	13:48	142 132-152	1959	137 116-152	6/1
2.13	32:25	1:37	12:53	142 133-150	1829	151 116-156	8/0
2.25	34:10	1:45	14:01	139 136-147	1947	137 112-156	11/8
2.38	35:27	1:17	10:15	143 136-145	1465	157 152-160	3/8
2.50	36:43	1:17	10:13	140 137-144	1431	156 152-158	0/13
2.63	38:05	1:21	10:51	137 135-139	1488	154 124-160	0/11
2.75	39:29	1:24	11:15	142 135-147	1599	151 116-158	0/4
2.88	41:21	1:52	14:57	147 140-156	2197	134 102-158	7/6
3.00	43:02	1:41	13:27	139 131-148	1870	134 80-162	4/1
3.13	44:24	1:22	10:57	142 139-145	1554	154 120-160	1/4
3.25	46:10	1:46	14:06	145 137-153	2044	144 106-240	4/1
3.38	47:51	1:41	13:30	145 138-160	1959	149 106-160	2/0
3.50	49:23	1:32	12:16	134 131-139	1644	142 116-156	1/5
3.63	50:42	1:19	10:29	137 134-142	1435	156 154-158	0/9
3.75	52:16	1:34	12:29	147 139-152	1836	144 118-162	3/1
3.88	53:31	1:15	9:59	139 130-147	1388	157 152-162	1/8
4.00	54:59	1:28	11:46	149 137-155	1754	148 118-162	1/6
4.01	55:06	7	11:54	138 137-139	1642	157 156-158	0/0

Heart

133/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 190m, Range 93m, Flat prediction 53:08

Elevation Graph

Biggest Climbs (m)	Min/mi
86 20.4%	20:51
68 4.6%	13:15
11 3.5%	13:11
See your biggest climbs

Cadence

139 (240 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.9	153	3.1	35:46	11:43
Walk	34.9	111	1	19:14	20:08
Still	0.2	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:28	9:55	34.85%	More
800m	5:16	10:36	38.69%	More
1km	6:42	10:48	39.58%	More
Mile	11:47	11:47	38.24%	More
5k	38:30	12:24	39.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:39	12:39	35.61
5km	42:02	13:32	36.50
5M	1:09:37	13:55	35.96
10km	1:27:39	14:06	35.70
10M	2:25:09	14:31	35.68
Half	3:13:15	14:45	35.21
20M	5:02:38	15:08	35.62
Mara	6:42:55	15:23	35.68

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