Sun 24th Nov 2019 at 8:00am by OVERTHELAST

Run > General

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Time
34:55
Miles
4.07
Min/mi
8:35
Pacing
75%
WAVA
59.07
Stride(cm)
114
Cals
369
Cadence
165
BPM
140
%MHR
81.9
B/mi
1202
Asc(m)
69
Hillscore
4
Surface
Road

Notes & Comments

Outrun to Boston Spa. Bit slower than usual but certainly an improvement on the start of the week.

Split Summary
===
1) 1m - 9:13(9:13/m) 128/156bpm 86cal 6.51/0mph
2) 1m - 8:37(8:37/m) 136/145bpm 88cal 6.96/0mph
3) 1m - 8:38(8:38/m) 148/154bpm 99cal 6.94/0mph
4) 1m - 7:54(7:54/m) 149/155bpm 90cal 7.59/0mph
5) 0.07m - 32(7:06/m) 156/158bpm 6cal 8.45/0mph

9:13 8:37 8:38 7:54 32

Pin Map

0mi in 0

Pace

23%

49%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:00	2:00	16:00	133 96-156	2128	162 160-166	5/0
0.25	3:19	1:19	10:33	129 124-141	1361	162 158-166	3/1
0.38	4:30	1:11	9:29	129 127-133	1224	162 160-164	4/0
0.50	5:40	1:10	9:19	128 126-129	1193	163 160-166	1/0
0.63	6:45	1:05	8:41	127 121-130	1103	162 158-166	0/10
0.75	7:56	1:11	9:29	118 115-123	1118	162 160-164	0/13
0.88	9:02	1:06	8:48	125 121-130	1100	162 160-164	3/0
1.00	10:08	1:06	8:44	131 127-136	1144	163 160-166	1/1
1.13	11:13	1:05	8:39	134 128-139	1159	163 158-166	0/6
1.25	12:20	1:07	8:59	133 127-140	1195	163 162-164	6/0
1.38	13:27	1:06	8:52	139 137-142	1232	163 162-168	1/1
1.50	14:31	1:04	8:34	138 137-141	1182	165 162-166	0/1
1.63	16:09	1:38	13:07	128 122-144	1679	164 162-166	2/1
1.75	17:12	1:03	8:21	135 130-138	1128	165 162-168	0/1
1.88	18:16	1:04	8:31	140 137-144	1192	166 164-170	2/0
2.00	19:22	1:07	8:53	143 142-144	1271	166 164-168	3/0
2.13	20:29	1:06	8:52	143 143-144	1267	166 164-168	4/0
2.25	21:40	1:11	9:27	148 144-150	1399	165 164-168	9/0
2.38	22:47	1:08	9:02	150 149-154	1354	166 164-168	7/0
2.50	23:49	1:01	8:11	150 148-153	1229	166 164-168	1/2
2.63	24:51	1:02	8:18	147 146-148	1219	164 164-166	0/2
2.75	26:00	1:08	9:08	147 145-149	1342	165 156-168	4/1
2.88	27:01	1:01	8:11	149 147-150	1220	165 162-166	1/2
3.00	28:01	1:00	7:59	148 147-149	1181	165 164-166	0/3
3.13	29:01	1:01	8:05	148 147-149	1196	165 164-166	0/2
3.25	30:01	59	7:54	146 145-148	1153	165 162-166	0/5
3.38	31:05	1:04	8:33	147 146-148	1256	165 162-170	1/3
3.50	32:04	59	7:54	148 147-149	1169	165 164-166	1/3
3.63	33:13	1:09	9:09	150 148-152	1372	165 164-168	3/0
3.75	34:08	55	7:23	151 150-152	1116	165 162-168	1/2
3.88	35:00	52	7:00	152 151-154	1063	168 166-172	0/6
4.00	35:55	55	7:16	154 153-155	1119	170 168-172	2/2
4.07	36:26	31	7:02	156 155-158	1098	171 168-174	1/3

Heart

140/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 69m, Range 32m, Flat prediction 32:49

Elevation Graph

Biggest Climbs (m)	Min/mi
28 1.8%	8:42
12 2.0%	11:52
See your biggest climbs

Cadence

165 (174 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	4.1	36:26	8:57
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	51.20%	More
800m	3:40	7:23	56.46%	More
1km	4:45	7:39	56.70%	More
Mile	7:50	7:50	58.52%	More
5k	26:35	8:33	58.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	61.89
5km	25:55	8:21	60.20
5M	43:50	8:46	58.13
10km	55:43	8:58	57.18
10M	1:34:15	9:26	55.97
Half	2:07:00	9:42	54.58
20M	3:22:40	10:08	54.19
Mara	4:33:06	10:25	53.63

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