Tue 14th Jan 2020 at 6:00am by Pothunter

Run > General

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Time
56:54
Miles
7.00
Min/mi
8:08
Pacing
85%
WAVA
56.81
Stride(cm)
116
Cals
729
Cadence
171
BPM
144
%MHR
84.1
B/mi
1168
Asc(m)
113
Hillscore
5
Surface
Road

Notes & Comments

3 x 1.5 miles with 400m recovery. 1 mile warmup and warmdown.
Split Summary
===
1) 0.62m - 6:06(9:49/m) 110/122bpm 61cal 6.12/6.45mph
2) 0.62m - 5:17(8:30/m) 126/144bpm 61cal 7.05/9.91mph
3) 0.62m - 4:29(7:12/m) 146/151bpm 63cal 8.33/9.25mph
4) 0.62m - 4:33(7:19/m) 152/155bpm 65cal 8.21/8.81mph
5) 0.62m - 5:19(8:34/m) 148/160bpm 74cal 7/8.89mph
6) 0.62m - 4:36(7:24/m) 154/158bpm 66cal 8.1/9.25mph
7) 0.62m - 4:55(7:55/m) 156/162bpm 72cal 7.59/8.37mph
8) 0.62m - 4:54(7:53/m) 154/165bpm 70cal 7.62/8.83mph
9) 0.62m - 4:38(7:28/m) 156/160bpm 68cal 8.04/8.97mph
10) 0.62m - 4:52(7:50/m) 154/162bpm 69cal 7.66/10.23mph
11) 0.62m - 5:40(9:08/m) 136/144bpm 51cal 6.57/9.23mph
12) 0.16m - 1:36(9:45/m) 130/138bpm 9cal 6.16/6.41mph

6:06 5:17 4:29 4:33 5:19 4:36 4:55 4:54 4:38 4:52 5:40 1:36

Pace

24%

12%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:29	2:29	9:54	98 73-111	970	163 156-168	0/9
0.50	4:55	2:26	9:45	116 105-120	1131	164 162-166	2/1
0.75	7:20	2:25	9:41	120 117-124	1161	163 162-166	3/3
1.00	9:44	2:24	9:38	120 115-125	1155	165 162-170	5/6
1.25	11:25	1:40	6:41	140 127-144	936	177 172-186	1/4
1.50	13:12	1:47	7:09	146 145-148	1043	174 170-176	4/2
1.75	15:01	1:49	7:16	145 142-149	1053	172 168-176	1/3
2.00	16:49	1:48	7:14	149 145-152	1078	173 170-176	4/3
2.25	18:37	1:48	7:12	151 149-153	1086	174 172-178	3/4
2.50	20:33	1:56	7:42	153 150-155	1179	171 120-176	2/2
2.75	23:00	2:28	9:51	139 135-149	1369	165 160-170	7/0
3.00	24:54	1:54	7:35	154 144-159	1167	175 172-180	10/1
3.25	26:48	1:54	7:37	156 154-159	1188	171 120-184	6/6
3.50	28:38	1:49	7:17	155 152-157	1130	174 168-180	2/8
3.75	30:28	1:50	7:22	153 151-154	1126	174 170-180	2/5
4.00	32:18	1:49	7:17	156 154-158	1137	175 172-178	3/2
4.25	34:14	1:57	7:47	158 155-162	1230	175 162-180	7/2
4.50	36:37	2:22	9:29	147 137-156	1394	166 162-178	8/6
4.75	38:27	1:50	7:21	157 153-158	1154	174 170-178	4/1
5.00	40:21	1:54	7:36	161 158-165	1224	175 170-180	9/1
5.25	42:23	2:03 +9	8:10	157 149-160	1282	175 172-180	6/3
5.50	44:15	1:52	7:28	154 153-155	1150	174 168-178	1/6
5.75	45:58	1:42	6:50	155 154-155	1058	172 120-178	2/8
6.00	47:47	1:49	7:17	159 156-162	1157	175 164-180	6/1
6.25	50:07	2:20	9:22	147 141-157	1377	166 162-170	4/1
6.50	52:20	2:13	8:52	135 129-142	1196	168 164-174	0/12
6.75	54:39	2:18	9:14	135 132-138	1246	168 166-170	4/4
7.00	57:04	2:25	9:45	133 126-141	1297	166 162-170	2/5

Heart

144/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 113m, Range 35m, Flat prediction 56:49

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.4%	7:49
20 2.0%	8:35
10 2.5%	8:31
See your biggest climbs

Cadence

171 (186 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	170	7	56:37	8:09
Walk	0.5	120	0	18	7:27
Pause	0.3	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	48.90%	More
800m	3:25	6:53	54.20%	More
1km	4:18	6:55	56.28%	More
Mile	7:04	7:04	58.48%	More
5k	23:19	7:30	60.25%	More
5 miles	38:00	7:36	60.11%	More
10k	49:21	7:57	57.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	55.95
5km	24:15	7:48	57.94
5M	39:58	8:00	57.15
10km	50:13	8:05	56.77
10M	1:22:44	8:16	56.90
Half	1:49:51	8:23	56.25
20M	2:51:15	8:34	57.17
Mara	3:47:22	8:41	57.42

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