Wed 4th Dec 2019 at 12:00pm by HappyG(rrr)

Run > General

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Time
42:32
Miles
4.55
Min/mi
9:21
Pacing
83%
WAVA
50.88
Stride(cm)
101
Cals
507
Cadence
171
BPM
141
%MHR
72.9
B/mi
1316
Asc(m)
72
Hillscore
3
Surface
Road

Notes & Comments

That was fun! Except I've got a dodgy tum. Just wind maybe?! moon

Anyhoooo... was trying to get WSW squares again, so out *not* on canal and back on canal! Not too niggly, but right ham, both glutes and Achilles all a bit tender. Weird! :-)

G

Split Summary
===
1) 1m - 9:58(9:58/m) 135/152bpm 115cal 6.02/8.45mph
2) 1m - 9:57(9:57/m) 141/155bpm 119cal 6.03/7.22mph
3) 1m - 9:07(9:07/m) 141/151bpm 108cal 6.58/7.37mph
4) 1m - 8:35(8:35/m) 143/151bpm 103cal 6.99/7.28mph
5) 0.55m - 4:55(8:54/m) 148/156bpm 62cal 6.75/7.97mph

9:58 9:57 9:07 8:35 4:55

Pin Map

0mi in 0

Pace

18%

28%

45%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:47	1:47	14:16	124 109-133	1768	166 110-180	2/3
0.25	2:59	1:12	9:34	134 127-140	1283	171 166-178	0/10
0.38	3:59	1:00	8:02	133 126-143	1069	172 168-176	0/5
0.50	5:15	1:16	10:07	131 126-136	1326	174 170-178	3/2
0.63	6:25	1:10	9:18	135 132-138	1255	170 164-176	4/0
0.75	7:28	1:03	8:25	139 135-142	1171	170 168-176	0/1
0.88	8:57	1:29	11:51	142 139-146	1683	170 166-178	0/4
1.00	9:59	1:02	8:17	145 140-152	1202	171 164-174	0/4
1.13	11:10	1:11	9:27	139 133-144	1314	171 166-176	1/1
1.25	12:16	1:06	8:49	145 139-149	1279	174 166-180	2/1
1.38	13:30	1:14	9:50	153 146-155	1504	174 170-180	8/0
1.50	15:05	1:35	12:44	143 130-154	1821	173 162-216	2/0
1.63	16:11	1:06	8:46	133 130-137	1166	172 168-178	2/1
1.75	17:16	1:05	8:43	139 136-143	1211	174 170-180	0/2
1.88	18:37	1:20	10:42	139 129-144	1488	172 166-176	0/3
2.00	19:56	1:19	10:35	133 129-136	1407	168 152-172	4/0
2.13	21:10	1:14	9:53	135 132-138	1335	169 162-174	1/1
2.25	22:18	1:08	9:02	136 133-140	1228	171 164-176	3/0
2.38	23:22	1:04	8:31	145 141-147	1234	172 166-178	1/2
2.50	24:33	1:11	9:31	141 138-144	1341	172 166-178	2/3
2.63	25:42	1:09	9:15	147 143-151	1361	172 166-176	4/0
2.75	26:53	1:11	9:28	141 139-146	1334	170 168-174	2/1
2.88	27:59	1:06	8:45	143 142-144	1251	169 164-172	3/1
3.00	29:03	1:04	8:28	141 139-143	1195	169 164-174	0/2
3.13	30:08	1:06	8:47	140 137-142	1230	169 166-172	1/1
3.25	31:12	1:04	8:32	141 139-143	1203	169 168-172	5/0
3.38	32:16	1:04	8:32	143 142-144	1220	171 168-174	1/3
3.50	33:22	1:06	8:47	142 141-143	1247	169 166-172	0/2
3.63	34:26	1:03	8:27	144 142-145	1217	170 168-174	1/1
3.75	35:26	1:01	8:05	148 145-151	1196	173 168-178	0/3
3.88	36:28	1:02	8:15	149 145-151	1230	171 166-176	1/1
4.00	37:37	1:09	9:13	142 140-144	1308	171 168-176	1/2
4.13	38:45	1:08	9:01	144 141-147	1297	169 164-178	0/3
4.25	39:48	1:03	8:26	142 136-150	1197	173 166-180	6/0
4.38	40:57	1:09	9:09	153 150-156	1401	172 162-176	2/1
4.50	42:17	1:20	10:38	151 149-153	1605	174 168-184	4/1
4.55	42:32	15	5:04	152 151-153	769	174 170-176	1/0

Heart

141/156max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 72m, Range 25m, Flat prediction 42:17

Elevation Graph

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Biggest Climbs (m)	Min/mi
14 3.0%	10:44
13 1.8%	8:53
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Cadence

171 (216 max) Stride Length: 101cm Run: 99.7% Walk: 0.3%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:11	40.62%	More
800m	4:11	8:26	46.29%	More
1km	5:13	8:24	48.43%	More
Mile	8:33	8:33	50.24%	More
5k	28:52	9:18	50.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	56.12
5km	27:36	8:53	52.93
5M	47:20	9:28	50.26
10km	1:00:32	9:45	49.08
10M	1:43:48	10:23	47.31
Half	2:20:56	10:45	45.75
20M	3:47:37	11:23	44.89
Mara	5:09:04	11:48	44.08

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