Tue 10th Dec 2019 at 6:00am by Abi G

Run > Easy

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Time
34:01
Miles
4.10
Min/mi
8:18
Pacing
72%
WAVA
59.87
Stride(cm)
105
Cals
320
Cadence
184
BPM
129
%MHR
69.8
B/mi
1071
Asc(m)
151
Hillscore
4
Surface
Road

Notes & Comments

Easy run before work in case I couldn’t get out later.

With Frankie.

Split Summary
===
1) 1m - 8:41(8:41/m) 116/140bpm 70cal 6.91/8.14mph
2) 1m - 8:12(8:12/m) 132/141bpm 82cal 7.32/8.06mph
3) 1m - 8:05(8:05/m) 134/149bpm 79cal 7.43/8.45mph
4) 1m - 8:19(8:19/m) 137/149bpm 83cal 7.22/7.97mph
5) 0.1m - 45(7:29/m) 135/141bpm 6cal 8.02/7.89mph

8:41 8:12 8:05 8:19 45

Pin Map

0mi in 0

Pace

14%

53%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:46	1:46 +39	14:09	99 80-115	1401	183 178-186	3/1
0.25	3:34	1:48 +42	14:21	108 90-124	1551	182 178-188	4/8
0.38	4:49	1:15 +8	9:59	111 103-115	1109	181 176-186	8/3
0.50	5:52	1:03	8:25	113 110-117	951	181 178-184	4/3
0.63	6:58	1:06	8:46	119 114-122	1044	183 180-184	10/3
0.75	8:18	1:21 +17	10:46	120 116-123	1292	175 92-188	6/2
0.88	9:23	1:04	8:36	130 116-138	1117	184 180-186	3/1
1.00	10:26	1:04	8:28	132 127-136	1118	183 178-186	6/5
1.13	11:28	1:02	8:13	131 127-135	1077	183 180-188	7/4
1.25	12:30	1:02	8:15	131 128-134	1081	183 178-186	7/6
1.38	13:32	1:02	8:18	131 128-133	1087	183 180-188	4/7
1.50	14:44	1:12 +9	9:33	132 131-134	1262	186 180-190	6/6
1.63	15:47	1:03	8:21	138 135-140	1153	184 180-188	6/5
1.75	16:46	59	7:55	134 131-138	1060	184 180-188	3/7
1.88	18:20	1:34 +34	12:34	131 121-137	1647	186 182-188	5/7
2.00	19:21	1:01	8:04	126 123-135	1017	184 180-188	0/4
2.13	20:20	1:00	7:57	124 120-127	985	184 182-186	3/3
2.25	21:29	1:09 +9	9:11	121 119-125	1110	185 180-188	4/6
2.38	22:32	1:03	8:23	135 127-140	1131	186 182-190	4/2
2.50	23:53	1:21 +16	10:46	144 138-149	1550	185 182-190	8/0
2.63	24:59	1:06 +9	8:51	133 121-142	1176	179 138-186	0/7
2.75	26:11	1:12 +15	9:35	128 115-141	1228	187 182-188	1/11
2.88	27:13	1:02	8:15	142 139-145	1171	185 182-188	1/5
3.00	28:43	1:30 +31	11:58	141 132-147	1688	185 182-190	1/5
3.13	29:42	59	7:53	140 136-144	1103	187 186-190	1/5
3.25	30:43	1:01	8:10	136 133-139	1111	186 182-190	4/1
3.38	32:00	1:17 +16	10:17	137 134-139	1410	187 182-190	3/1
3.50	33:06	1:05	8:44	133 129-139	1161	187 182-192	12/1
3.63	34:14	1:08	9:07	141 129-149	1285	189 186-192	5/3
3.75	35:16	1:02	8:13	141 137-146	1159	184 178-190	8/8
3.88	36:16	1:00	8:02	136 134-138	1093	185 182-192	2/7
4.00	37:23	1:07 +5	8:59	137 132-141	1231	184 174-190	3/2
4.10	38:08	45	7:36	135 130-140	1026	187 186-190	1/4

Heart

129/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 151m, Range 36m, Flat prediction 33:39

Elevation Graph

Biggest Climbs (m)	Min/mi
13 4.8%	8:40
12 3.5%	9:46
11 6.2%	7:49
See your biggest climbs

Cadence

184 (192 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.7	184	4.1	33:49	9:15
Walk	0.7	119	0	17	23:05
Still	0.0	-	-	1	-
Pause	9.5	-	-	4:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:36	47.34%	More
800m	3:59	8:01	49.61%	More
1km	5:01	8:05	51.30%	More
Mile	8:24	8:24	52.21%	More
5k	27:44	8:56	55.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:37	7:37	57.57
5km	25:21	8:10	60.44
5M	41:59	8:24	59.53
10km	52:51	8:30	59.19
10M	1:27:32	8:45	58.73
Half	1:56:32	8:54	57.53
20M	3:02:29	9:07	57.64
Mara	4:02:58	9:16	57.23

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