Fri 10th Jan 2020 at 12:00pm by AngeM

Run > Easy

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Time
39:37
Miles
4.45
Min/mi
8:54
Pacing
69%
WAVA
59.54
Stride(cm)
88
Cals
389
Cadence
206
BPM
149
%MHR
87
B/mi
1325
Asc(m)
131
Hillscore
2
Surface
Road

Notes & Comments

Almost Spring-like, I thought - lovely, slip slidey, off roady, slightly more slowly slowly one.

Stopped to chat to a student birder scanning the Broad - "nothing rare but all nice!" Little Egret, Cormorants and loads of Gulls.

Split Summary
===
1) 1m - 8:47(8:47/m) 142/155bpm 83cal
2) 1m - 9:20(9:20/m) 152/161bpm 94cal
3) 1m - 9:02(9:02/m) 150/158bpm 89cal
4) 1m - 8:38(8:38/m) 151/163bpm 83cal
5) 0.45m - 3:50(8:28/m) 159/166bpm 40cal

8:47 9:20 9:02 8:38 3:50

Pin Map

0mi in 0

Pace

27%

49%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:06	1:06	8:48	114 82-132	1003	202 114-212	0/3
0.25	2:14	1:08	9:00	137 134-139	1233	206 202-208	1/2
0.38	3:20	1:06	8:51	140 138-141	1239	203 202-204	2/4
0.50	4:32	1:12 +8	9:38	141 137-144	1358	203 190-206	1/2
0.63	5:36	1:04	8:34	149 144-152	1275	204 202-210	1/1
0.75	6:43	1:07	8:53	151 149-153	1341	203 202-206	3/1
0.88	8:00	1:17 +10	10:13	150 145-153	1532	204 190-210	6/1
1.00	9:05	1:05	8:42	150 144-155	1306	204 202-206	0/6
1.13	10:05	1:00	7:59	148 146-150	1181	205 202-208	1/2
1.25	11:11	1:06	8:47	153 148-156	1345	205 200-210	1/1
1.38	12:18	1:07	8:59	153 151-155	1375	208 202-212	1/1
1.50	13:27	1:09	9:12	155 152-160	1425	204 200-208	15/0
1.63	14:47	1:20 +9	10:40	159 154-161	1695	204 198-212	6/1
1.75	15:56	1:10	9:17	154 147-159	1428	207 202-212	3/5
1.88	17:12	1:15	10:00	139 133-147	1391	200 102-220	5/10
2.00	18:35	1:23	11:04	151 145-155	1671	210 206-216	6/5
2.13	20:10	1:35 +18	12:43	151 145-155	1921	208 200-214	5/5
2.25	21:55	1:45 +30	14:00	146 140-152	2045	209 204-214	13/5
2.38	23:25	1:30 +20	12:02	147 143-151	1768	202 136-214	2/6
2.50	24:31	1:06	8:49	150 148-153	1322	210 202-216	5/14
2.63	25:58	1:27 +25	11:37	146 139-153	1696	194 108-216	4/1
2.75	27:03	1:04	8:35	156 153-158	1338	209 194-212	2/3
2.88	28:06	1:04	8:29	155 153-158	1315	210 208-212	1/2
3.00	29:10	1:04	8:31	154 148-157	1310	208 198-214	3/3
3.13	30:15	1:05	8:40	154 148-158	1334	209 208-210	5/7
3.25	31:22	1:07	8:52	156 154-159	1384	209 204-210	8/7
3.38	32:49	1:27 +20	11:38	152 142-158	1768	211 208-214	3/5
3.50	35:15	2:26 +1:22	19:31	136 107-152	2655	213 210-218	5/4
3.63	36:39	1:24 +22	11:12	138 114-153	1546	212 210-216	3/5
3.75	37:43	1:03	8:27	154 151-157	1300	212 210-218	2/2
3.88	38:57	1:14 +10	9:51	153 147-158	1507	211 208-218	1/2
4.00	40:14	1:18 +12	10:21	160 156-163	1656	209 200-212	2/1
4.13	41:32	1:18 +14	10:22	157 153-162	1628	200 124-212	2/2
4.25	42:50	1:18 +13	10:24	160 157-163	1663	214 202-230	3/1
4.38	43:49	59	7:53	158 156-163	1246	212 210-218	1/0
4.45	44:32	43	9:07	164 161-166	1495	205 190-214	2/0

Heart

149/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 131m, Range 23m, Flat prediction 39:21

Elevation Graph

Biggest Climbs (m)	Min/mi
16 4.1%	9:59
See your biggest climbs

Cadence

206 (230 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.2	208	4.4	39:16	9:46
Walk	2.5	117	0	1:12	1:09:10
Still	0.0	-	-	1	-
Pause	8.3	-	-	4:03	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	47.35%	More
800m	4:12	8:27	50.01%	More
1km	5:16	8:28	52.02%	More
Mile	8:49	8:49	52.92%	More
5k	30:01	9:40	54.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:08	8:08	57.39
5km	27:04	8:43	60.25
5M	44:50	8:58	59.35
10km	56:26	9:05	59.03
10M	1:33:27	9:21	58.70
Half	2:04:26	9:30	57.57
20M	3:14:51	9:45	57.81
Mara	4:19:26	9:54	57.49

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