Tue 14th Jan 2020 at 7:00pm by Alun

Run > Warm Down

rain
v windy

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Time
7:27
Miles
0.78
Min/mi
9:33
Pacing
96%
WAVA
45.17
Stride(cm)
113
Cals
110
Cadence
149
BPM
137
%MHR
78.7
B/mi
1307
Asc(m)
29
Hillscore
2
Surface
Road

Notes & Comments

Post session warm down with the group.

Split Summary
===
1) 0.62m - 5:55(9:32/m) 138/146bpm 88cal
2) 0.16m - 1:32(9:37/m) 132/145bpm 22cal

5:55 1:32

Pin Map

0mi in 0

Pace

36%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	38	38	10:07	140 137-144	1416	139 88-152	4/0
0.13	1:14	36	9:41	138 136-142	1336	149 148-150	3/0
0.19	1:50	35	9:27	141 137-145	1333	150 148-152	2/0
0.25	2:25	35	9:18	140 138-141	1302	150 148-152	3/0
0.31	2:59	34	9:05	136 135-138	1234	150 148-152	3/0
0.38	3:35	36	9:43	138 135-139	1342	152 150-156	3/2
0.44	4:11	36	9:33	139 137-140	1327	150 148-152	2/0
0.50	4:47	36	9:36	141 137-145	1354	151 148-154	1/0
0.56	5:22	35	9:23	132 130-134	1239	151 148-152	2/0
0.63	5:57	35	9:18	131 131-131	1219	151 148-152	1/1
0.69	6:28	31	8:24	130 128-131	1091	153 152-156	1/3
0.75	7:04	36	9:32	131 129-133	1249	150 148-152	1/2
0.78	7:27	23	12:31	140 133-145	1752	148 144-150	0/0

Heart

137/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 29m, Range 21m, Flat prediction 7:29

Elevation Graph

Biggest Climbs (m)	Min/mi
18 3.3%	9:28
See your biggest climbs

Cadence

149 (156 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	150	0.8	7:23	9:32
Walk	0.9	88	0	4	10:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	37.19%	More
800m	4:35	9:14	43.31%	More
1km	5:47	9:19	44.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:43	9:43	45.24
5km	32:36	10:30	45.91
5M	54:10	10:50	45.04
10km	1:08:19	11:00	44.62
10M	1:53:34	11:21	44.39
Half	2:31:31	11:34	43.70
20M	3:58:04	11:54	44.07
Mara	5:17:39	12:07	44.04

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