Sun 5th Jan 2020 at 10:00am by Alun

Run > Warm Up

cold

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Time
17:15
Miles
1.92
Min/mi
8:59
Pacing
90%
WAVA
52.21
Stride(cm)
117
Cals
262
Cadence
154
BPM
140
%MHR
80.6
B/mi
1261
Asc(m)
77
Hillscore
4
Surface
Mixed

Notes & Comments

Pre race warm up and course recce with Dan, Neill and Stephen, spikes it is.

Split Summary
===
1) 0.62m - 5:30(8:51/m) 124/139bpm 73cal
2) 0.62m - 5:52(9:27/m) 149/162bpm 94cal
3) 0.62m - 5:23(8:40/m) 148/159bpm 87cal
4) 0.05m - 29(8:50/m) 154/157bpm 8cal

5:30 5:52 5:23 29

Pin Map

0mi in 0

Pace

19%

35%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	33	33	8:48	96 71-116	845	157 154-158	0/2
0.13	1:03	30	8:06	123 119-125	997	157 156-158	1/1
0.19	1:34	31	8:08	127 127-127	1033	157 156-158	1/1
0.25	2:04	30	8:00	130 129-131	1040	157 156-158	0/2
0.31	2:36	32	8:33	130 127-132	1112	157 154-160	5/0
0.38	3:08	32	8:35	133 131-138	1142	153 148-158	0/3
0.44	3:39	30	8:06	134 127-139	1086	153 150-156	1/7
0.50	4:15	36	9:36	123 120-127	1181	154 152-156	1/4
0.56	4:53	39	10:21	127 126-128	1314	153 148-156	4/1
0.63	5:30	36	9:42	131 124-139	1270	151 148-152	5/0
0.69	6:06	36	9:32	142 139-149	1353	151 148-154	1/3
0.75	6:35	30	8:00	143 136-149	1143	153 148-160	1/5
0.81	7:10	35	9:18	144 136-151	1339	153 150-154	4/0
0.88	7:46	36	9:29	152 150-152	1443	153 150-156	4/1
0.94	8:23	37	9:50	153 151-155	1504	150 144-156	0/5
1.00	8:57	35	9:12	151 149-152	1390	153 148-156	0/13
1.06	9:31	34	8:56	153 152-154	1367	155 154-158	0/7
1.13	10:07	37	9:46	157 154-161	1532	155 150-158	8/0
1.19	10:49	42	11:10	151 148-156	1686	154 148-158	7/0
1.25	11:25	35	9:27	148 146-151	1398	152 148-154	4/1
1.31	11:58	33	8:45	154 148-158	1347	157 152-162	1/1
1.38	12:38	41	10:53	145 144-147	1577	151 144-156	12/0
1.44	13:14	36	9:29	144 141-146	1366	152 148-154	3/1
1.50	13:47	33	8:54	143 142-144	1272	152 148-156	1/1
1.56	14:17	30	8:00	143 142-145	1143	153 152-156	1/3
1.63	14:49	32	8:33	148 146-150	1265	154 148-156	1/1
1.69	15:20	31	8:14	151 147-156	1244	154 150-156	1/3
1.75	15:52	31	8:22	153 148-156	1280	155 154-158	1/1
1.81	16:21	30	7:53	156 152-157	1231	155 152-158	1/1
1.88	16:51	30	7:54	152 150-153	1200	155 154-158	0/2
1.92	17:14	23	8:48	155 153-157	1365	152 148-154	1/1

Heart

140/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 77m, Range 38m, Flat prediction 16:46

Elevation Graph

Biggest Climbs (m)	Min/mi
20 7.6%	10:22
19 5.8%	9:47
See your biggest climbs

Cadence

154 (162 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.8	154	1.6	14:06	8:51
Walk	18.2	148	0.3	3:08	9:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	42.01%	More
800m	4:10	8:22	47.79%	More
1km	5:23	8:40	48.10%	More
Mile	8:55	8:55	49.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	51.12
5km	28:50	9:17	51.91
5M	47:56	9:35	50.90
10km	1:00:27	9:44	50.42
10M	1:40:29	10:03	50.17
Half	2:14:05	10:14	49.38
20M	3:30:40	10:32	49.80
Mara	4:41:04	10:44	49.77

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