Thu 9th Jan 2020 at 6:00pm by K5 Gus

Run > General

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Time
41:11
Miles
4.33
Min/mi
9:31
Pacing
39%
WAVA
52.03
Stride(cm)
97
Cals
454
Cadence
174
BPM
143
%MHR
76.2
B/mi
1363
Asc(m)
125
Hillscore
10
Surface
Road

Notes & Comments

Long warm down after hill reps as such a lovely moonlit, frost, still night.

Split Summary
===
1) 1m - 11:24(11:24/m) 130/166bpm 110cal 5.26/6.68mph
2) 1m - 9:40(9:40/m) 142/161bpm 106cal 6.21/8.12mph
3) 1m - 8:34(8:34/m) 149/157bpm 100cal 7.01/8.41mph
4) 1m - 8:27(8:27/m) 152/162bpm 99cal 7.09/8.58mph
5) 0.33m - 3:05(9:25/m) 158/162bpm 39cal 6.38/7.62mph

11:24 9:40 8:34 8:27 3:05

Pin Map

0mi in 0

Pace

30%

24%

30%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:22	135 123-165	1535	156 108-168	0/14
0.25	3:09	1:44	13:53	132 117-148	1832	167 124-174	10/6
0.38	4:53	1:44	13:51	143 123-152	1981	154 86-178	10/6
0.50	7:07	2:14 +49	17:50	120 100-128	2141	163 116-170	0/16
0.63	8:25	1:18	10:21	122 113-129	1263	169 166-172	0/15
0.75	9:39	1:15	9:58	126 122-131	1257	172 170-174	0/12
0.88	10:52	1:13	9:40	133 131-135	1286	173 168-180	0/9
1.00	15:10	4:18 +3:00	34:24	124 109-131	4265	171 134-176	0/11
1.13	16:38	1:28	11:46	126 122-132	1483	170 164-176	0/3
1.25	17:59	1:21	10:48	128 124-133	1382	173 168-184	2/2
1.38	19:23	1:24	11:13	144 130-159	1615	173 170-178	7/0
1.50	20:40	1:16	10:10	159 157-161	1616	177 174-182	13/0
1.63	21:45	1:06	8:45	154 144-159	1347	179 176-196	3/0
1.75	22:49	1:04	8:33	145 136-152	1239	179 176-182	2/1
1.88	23:52	1:02	8:18	143 134-151	1188	181 178-186	3/6
2.00	24:52	1:00	8:03	147 141-152	1184	181 178-186	1/3
2.13	25:50	58	7:45	142 137-149	1100	179 178-180	0/10
2.25	26:51	1:01	8:06	143 137-150	1158	180 170-192	3/7
2.38	27:59	1:08	9:05	154 150-156	1398	182 176-190	5/0
2.50	29:21	1:22 +5	10:54	151 145-156	1645	173 148-180	4/0
2.63	30:29	1:09	9:11	155 149-157	1422	178 176-180	9/0
2.75	31:37	1:08	9:02	154 149-157	1392	178 176-180	2/3
2.88	32:34	57	7:36	145 142-149	1102	180 178-182	4/1
3.00	33:31	57	7:39	141 131-145	1078	185 178-194	0/26
3.13	34:32	1:00	8:03	146 141-152	1175	182 180-188	0/6
3.25	35:39	1:07	8:54	155 152-157	1379	180 178-188	4/0
3.38	36:45	1:07	8:54	152 150-155	1353	180 178-184	1/2
3.50	37:55	1:10	9:17	155 152-161	1438	180 172-182	7/1
3.63	38:54	59	7:52	155 148-162	1219	180 178-184	0/7
3.75	39:53	59	7:56	147 144-151	1166	180 178-184	1/1
3.88	40:57	1:03	8:25	147 143-153	1238	180 178-182	2/1
4.00	41:59	1:02	8:20	156 152-159	1299	181 176-190	4/0
4.13	43:07	1:08	9:07	159 156-162	1451	178 174-182	5/1
4.25	44:25	1:17	10:17	159 157-161	1635	177 176-184	13/0
4.33	45:05	40	8:37	155 152-158	1336	179 172-182	6/3

Heart

143/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 125m, Range 90m, Flat prediction 39:55

Elevation Graph

Biggest Climbs (m)	Min/mi
25 3.0%	8:58
25 3.2%	11:00
25 3.4%	9:06
21 12.7%	14:42
See your biggest climbs

Cadence

174 (196 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	176	4.3	39:51	9:22
Walk	11.2	122	0.1	5:04	1:17:44
Still	0.2	-	-	5	-
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	45.10%	More
800m	3:57	7:57	51.13%	More
1km	5:02	8:06	52.27%	More
Mile	8:16	8:16	54.04%	More
5k	27:24	8:49	55.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	55.85
5km	28:25	9:09	53.54
5M	48:22	9:40	51.31
10km	1:01:40	9:55	50.30
10M	1:44:57	10:30	48.90
Half	2:21:55	10:50	47.51
20M	3:47:43	11:23	46.92
Mara	5:07:56	11:45	46.26

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