Thu 21st Nov 2019 at 6:00am by northernslowcoach

Run > General

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Time
35:48
Miles
3.22
Min/mi
11:07
Pacing
80%
WAVA
47.23
Stride(cm)
83
Cals
432
Cadence
174
BPM
157
%MHR
91.8
B/mi
1745
Asc(m)
83
Hillscore
5
Surface
Road

Notes & Comments

3 comments

Back to work and winter route with R

Split Summary
===
1) 1m - 10:28(10:28/m) 154/175bpm 121cal 5.73/6.68mph
2) 1m - 11:32(11:32/m) 160/177bpm 140cal 5.2/5.95mph
3) 1m - 11:40(11:40/m) 161/177bpm 143cal 5.14/6.39mph
4) 0.22m - 2:08(9:49/m) 169/177bpm 28cal 6.11/6.35mph

10:28 11:32 11:40 2:08

	snogard Morning 😀
	Rosehip
	Autumnleaves Belated

Pin Map

0mi in 0

Pace

19%

44%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:12	1:12	9:37	124 82-153	1193	177 174-180	7/1
0.25	2:20	1:08	9:04	145 141-148	1315	176 174-178	0/3
0.38	3:41	1:21	10:45	148 139-155	1590	171 168-180	1/12
0.50	4:57	1:16	10:09	150 147-153	1522	173 170-176	1/5
0.63	6:18	1:21	10:51	157 152-163	1702	175 172-178	6/2
0.75	7:45	1:27	11:37	166 163-169	1929	174 172-176	7/0
0.88	9:06	1:21	10:45	168 165-175	1805	175 174-178	3/1
1.00	10:28	1:22	10:53	163 161-166	1774	174 172-176	1/2
1.13	12:09	1:41	13:29	151 132-163	2036	164 122-176	0/3
1.25	13:29	1:20	10:42	149 139-159	1593	176 174-178	3/1
1.38	14:54	1:25	11:19	164 161-166	1856	173 170-178	4/0
1.50	16:17	1:23	11:06	165 163-167	1833	175 172-176	6/0
1.63	17:45	1:28	11:47	169 166-174	1991	174 172-176	4/0
1.75	19:24	1:38	13:06	166 153-176	2176	174 168-176	12/8
1.88	20:40	1:16	10:10	155 153-157	1575	173 172-176	0/7
2.00	22:00	1:20	10:39	158 157-159	1683	174 172-176	2/2
2.13	23:13	1:13	9:45	157 155-159	1532	173 172-176	0/11
2.25	25:27	2:14	17:52	147 130-157	2626	162 122-180	1/2
2.38	27:07	1:40	13:19	155 143-161	2065	177 172-182	6/2
2.50	28:30	1:23	11:01	162 153-169	1784	177 174-180	6/0
2.63	29:50	1:21	10:47	170 167-172	1833	177 176-178	4/1
2.75	31:07	1:17	10:12	168 165-171	1715	177 174-180	1/3
2.88	32:26	1:19	10:32	165 161-171	1737	176 174-180	0/1
3.00	33:40	1:14	9:50	171 164-177	1681	176 174-178	2/2
3.13	34:57	1:17	10:18	171 162-176	1762	174 170-178	0/4
3.22	35:48	51	9:16	165 163-167	1529	177 174-178	1/6

Heart

157/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 83m, Range 40m, Flat prediction 34:43

Elevation Graph

Biggest Climbs (m)	Min/mi
29 3.3%	12:00
13 2.1%	11:00
11 3.2%	12:14
See your biggest climbs

Cadence

174 (182 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	174	3.2	34:59	10:55
Walk	1.1	122	0	24	27:59
Still	1.2	-	-	25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:13	41.87%	More
800m	4:54	9:51	42.90%	More
1km	6:14	10:02	43.91%	More
Mile	10:26	10:26	44.75%	More
5k	34:43	11:10	46.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:53	9:53	47.23
5km	34:25	11:05	47.39
5M	58:05	11:37	45.81
10km	1:13:47	11:52	45.15
10M	2:04:31	12:27	44.06
Half	2:47:35	12:48	42.75
20M	4:26:55	13:21	42.20
Mara	5:59:14	13:43	41.52

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