Thu 9th Jan 2020 at 11:00am by HappyG(rrr)

Run > General

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Time
40:24
Miles
4.47
Min/mi
9:02
Pacing
85%
WAVA
52.59
Stride(cm)
103
Cals
566
Cadence
173
BPM
160
%MHR
82.9
B/mi
1446
Asc(m)
102
Hillscore
6
Surface
Road

Notes & Comments

Lunch time run, different route, inspired by WSW! Was exactly right distance and normal duration, so all good, even though a bit of road, some residential, bit of riverside and some dead ends, as I was exploring! All good! Very cold and wet morning, but rain got less as I went out and went on! B-)

Stripped gloves and hat off and zips down! It's all about having warm kit! Got 33 squares for my 4.5 miles, I think? 59-42 up? :-)

G

Split Summary
===
1) 1m - 8:39(8:39/m) 143/165bpm 108cal 6.93/7.93mph
2) 1m - 9:58(9:58/m) 167/178bpm 146cal 6.02/7.78mph
3) 1m - 8:50(8:50/m) 167/174bpm 131cal 6.79/7.85mph
4) 1m - 8:42(8:42/m) 161/169bpm 122cal 6.9/7.95mph
5) 0.47m - 4:15(9:02/m) 161/168bpm 59cal 6.65/7.99mph

8:39 9:58 8:50 8:42 4:15

Pin Map

0mi in 0

Pace

17%

24%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:16	127 106-137	1178	171 164-184	1/5
0.25	2:18	1:09	9:10	139 136-141	1273	174 164-184	0/8
0.38	3:20	1:02	8:14	140 135-146	1153	172 164-176	0/6
0.50	4:23	1:03	8:23	145 141-149	1215	175 170-178	0/4
0.63	5:26	1:03	8:22	144 140-151	1205	175 168-184	3/0
0.75	6:26	1:00	8:03	149 143-155	1200	174 168-180	0/3
0.88	7:35	1:09	9:13	151 147-155	1392	174 170-180	6/0
1.00	8:38	1:03	8:27	154 146-165	1300	171 162-174	2/1
1.13	9:42	1:04	8:32	166 162-170	1416	169 162-176	0/5
1.25	10:50	1:07	8:58	170 167-172	1524	174 170-180	6/1
1.38	12:06	1:17	10:14	165 160-170	1689	172 164-176	1/2
1.50	13:36	1:29	11:56	163 157-171	1945	191 164-218	0/11
1.63	14:40	1:04	8:32	165 154-178	1407	172 166-180	3/0
1.75	15:51	1:11	9:26	174 172-178	1643	175 168-180	1/9
1.88	17:33	1:42	13:36	168 162-174	2286	168 156-180	11/0
2.00	18:36	1:04	8:28	166 162-172	1407	169 164-174	1/1
2.13	19:49	1:12	9:38	169 167-174	1628	172 164-178	1/2
2.25	20:47	58	7:46	170 168-174	1319	173 166-178	0/3
2.38	21:58	1:11	9:32	168 165-172	1601	172 168-178	0/3
2.50	23:03	1:05	8:36	166 163-170	1428	173 164-190	2/3
2.63	24:05	1:02	8:15	167 163-170	1377	172 168-176	2/1
2.75	25:14	1:09	9:14	166 161-170	1534	172 166-178	2/2
2.88	26:17	1:03	8:27	165 162-169	1394	172 166-178	1/1
3.00	27:26	1:09	9:12	164 159-169	1509	171 166-178	2/1
3.13	28:25	59	7:49	162 159-167	1267	170 166-176	0/3
3.25	29:28	1:03	8:22	165 162-168	1380	173 170-178	6/4
3.38	30:35	1:07	9:00	163 151-167	1467	170 160-178	3/4
3.50	31:37	1:01	8:11	148 146-152	1211	172 166-178	3/3
3.63	32:52	1:15	10:00	154 147-161	1540	174 168-182	9/4
3.75	34:03	1:11	9:28	165 160-168	1562	173 168-178	9/0
3.88	35:09	1:06	8:50	165 161-169	1457	172 166-182	0/1
4.00	36:08	59	7:54	162 155-167	1281	175 170-180	1/1
4.13	37:11	1:02	8:20	160 156-165	1333	175 170-180	2/0
4.25	38:20	1:09	9:14	159 157-163	1468	175 170-182	3/1
4.38	39:35	1:15	10:03	162 157-165	1628	177 170-186	9/0
4.47	40:24	49	8:29	167 164-168	1416	175 172-182	3/0

Heart

160/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 102m, Range 36m, Flat prediction 39:39

Elevation Graph

Biggest Climbs (m)	Min/mi
20 6.1%	9:45
14 3.1%	8:58
14 7.1%	13:47
10 6.3%	8:29
See your biggest climbs

Cadence

173 (218 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	173	4.5	40:22	9:02
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	41.88%	More
800m	4:06	8:15	47.28%	More
1km	5:11	8:20	48.75%	More
Mile	8:28	8:28	50.74%	More
5k	28:04	9:02	52.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	58.01
5km	26:45	8:37	54.61
5M	45:52	9:10	51.87
10km	58:40	9:26	50.64
10M	1:40:35	10:04	48.82
Half	2:16:35	10:26	47.21
20M	3:40:35	11:02	46.32
Mara	4:59:31	11:26	45.49

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