Sun 29th Dec 2019 at 9:00am by HappyG(rrr)

Run > General

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Time
2:35:06
Miles
10.00
Min/mi
15:31
Pacing
28%
WAVA
31.68
Stride(cm)
65
Cals
1339
Cadence
160
BPM
126
%MHR
65.2
B/mi
1951
Asc(m)
542
Hillscore
41
Surface
Road

Notes & Comments

Nice wee trot around Falkland trails with Norman, Alison R and Kerry from KRR. They were recceing Devils Burden routes. I was just plodding around. Had to do an extra 3 and a bit after less than 7 with them to make my arbitrary 10. Nice morning. Very mild. Of course running in non home square territory did me no favours in WSW. Same as parkrun yesterday. But can't be a total slave to a game! :-)

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Split Summary
===
1) 1m - 18:14(18:14/m) 118/146bpm 164cal 3.29/7.1mph
2) 1m - 23:05(23:05/m) 120/151bpm 173cal 2.6/10.44mph
3) 1m - 13:45(13:45/m) 128/154bpm 127cal 4.36/7.47mph
4) 1m - 17:04(17:04/m) 115/145bpm 119cal 3.52/7.22mph
5) 1m - 15:57(15:57/m) 131/159bpm 146cal 3.76/7.39mph
6) 1m - 20:23(20:23/m) 109/143bpm 115cal 2.94/8.64mph
7) 1m - 14:29(14:29/m) 121/140bpm 113cal 4.14/6.93mph
8) 1m - 13:35(13:35/m) 152/170bpm 173cal 4.42/6.55mph
9) 1m - 9:28(9:28/m) 141/156bpm 96cal 6.34/9.2mph
10) 1m - 9:04(9:04/m) 151/164bpm 113cal 6.62/8.25mph
11) 0m - 3(10:40/m) 153/153bpm 5.63/5.93mph

18:14 23:05 13:45 17:04 15:57 20:23 14:29 13:35 9:28 9:04 3

Pin Map

0mi in 0

Pace

72%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	7:43	7:43	15:26	116 80-140	1791	144 108-182	32/2
1.00	18:14	10:31	21:01	120 70-146	2522	149 84-178	69/0
1.50	34:44	16:30	33:00	118 84-151	3894	140 36-182	49/23
2.00	41:18	6:35	13:09	127 117-138	1670	171 108-230	4/50
2.50	47:23	6:05	12:09	139 116-154	1689	158 84-178	62/26
3.00	55:03	7:40	15:20	120 84-139	1840	160 82-176	29/34
3.50	1:05:04	10:01	20:03	112 80-145	2245	169 154-184	21/49
4.00	1:12:07	7:03	14:06	120 90-138	1692	168 102-186	5/26
4.50	1:22:03	9:56	19:52	135 117-159	2682	144 32-174	66/7
5.00	1:28:04	6:01	12:02	125 104-148	1504	162 98-182	29/60
5.50	1:36:34	8:30	17:00	122 97-143	2073	156 94-204	2/46
6.00	1:48:27	11:53	23:46	100 64-136	2376	168 162-186	5/24
6.50	1:54:53	6:26	12:53	120 109-140	1546	166 82-176	2/10
7.00	2:02:55	8:02	16:04	121 107-135	1944	163 92-174	8/11
7.50	2:08:39	5:44	11:27	141 122-152	1615	163 94-178	38/2
8.00	2:16:31	7:52	15:44	161 146-170	2534	167 96-204	83/1
8.50	2:21:08	4:38	9:15	140 128-151	1296	177 160-226	0/89
9.00	2:25:59	4:50	9:40	141 114-156	1364	170 100-184	0/33
9.50	2:30:45	4:47	9:33	152 140-164	1452	172 164-178	15/12
10.00	2:35:03	4:17	8:35	148 141-160	1270	171 162-180	5/12
10.00	2:35:06	3	12:40	153 153-153	1938	168 168-168	0/0

Heart

126/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 542m, Range 154m, Flat prediction 2:33:15

Elevation Graph

Biggest Climbs (m)	Min/mi
130 9.3%	21:16
116 7.8%	14:06
71 9.1%	13:35
37 23.7%	43:09
16 2.2%	8:00
15 9.1%	11:56
See your biggest climbs

Cadence

160 (230 max) Stride Length: 65cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.0	169	9.1	1:43:56	11:24
Walk	12.1	112	0.9	18:43	20:56
Still	20.9	-	-	32:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	43.92%	More
800m	3:55	7:52	49.57%	More
1km	4:55	7:55	51.30%	More
Mile	8:42	8:42	49.38%	More
5k	34:05	10:58	42.87%	More
5 miles	1:06:54	13:23	35.56%	More
10k	1:27:09	14:02	34.09%	More
10 miles	2:34:56	15:30	31.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:25	11:25	37.60
5km	41:15	13:17	35.42
5M	1:10:44	14:09	33.63
10km	1:30:28	14:34	32.84
10M	2:35:06	15:31	31.66
Half	3:30:36	16:05	30.62
20M	5:40:08	17:00	30.04
Mara	7:41:51	17:38	29.50

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