Thu 16th Jan 2020 at 6:00am by northernslowcoach

Run > General

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Time
36:50
Miles
3.23
Min/mi
11:24
Pacing
82%
WAVA
46.09
Stride(cm)
81
Cals
447
Cadence
175
BPM
153
%MHR
89.5
B/mi
1746
Asc(m)
88
Hillscore
6
Surface
Road

Notes & Comments

3 comments

Before work with C

Split Summary
===
1) 1m - 10:52(10:52/m) 147/164bpm 125cal 5.52/6.7mph
2) 1m - 11:29(11:29/m) 157/168bpm 141cal 5.23/6.16mph
3) 1m - 12:02(12:02/m) 158/170bpm 149cal 4.99/6.12mph
4) 0.23m - 2:27(10:39/m) 164/166bpm 32cal 5.63/5.99mph

10:52 11:29 12:02 2:27

	Rosehip morning
	Autumnleaves Morning to you
	snogard

Pin Map

0mi in 0

Pace

19%

27%

40%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:05	122 97-147	1108	171 122-178	8/2
0.25	2:25	1:17	10:18	142 138-152	1463	174 170-178	0/3
0.38	3:50	1:24	11:14	141 136-143	1583	171 166-178	1/12
0.50	5:09	1:19	10:34	139 138-141	1468	176 172-178	1/5
0.63	6:33	1:25	11:16	148 140-157	1668	177 174-180	4/2
0.75	8:06	1:33	12:23	159 153-163	1969	175 170-178	8/0
0.88	9:29	1:23	11:00	162 160-164	1782	178 176-180	3/1
1.00	10:51	1:23	11:02	158 154-163	1743	177 174-180	1/1
1.13	12:14	1:22	10:59	155 150-159	1702	175 170-178	0/3
1.25	13:37	1:23	11:06	153 150-157	1699	176 174-178	3/1
1.38	15:06	1:29	11:55	159 155-163	1895	174 168-178	5/0
1.50	16:33	1:26	11:29	160 158-164	1838	176 174-178	6/0
1.63	18:02	1:29	11:54	161 159-163	1915	176 174-178	4/0
1.75	19:38	1:36	12:47	163 160-167	2084	175 170-178	17/14
1.88	20:55	1:18	10:23	154 150-159	1598	176 174-178	1/6
2.00	22:20	1:24	11:15	155 153-156	1745	175 174-176	3/4
2.13	23:34	1:14	9:54	155 152-159	1535	175 174-176	0/11
2.25	25:51	2:17	18:14	146 125-157	2662	172 124-180	1/1
2.38	27:23	1:33	12:20	158 154-164	1949	176 158-182	3/0
2.50	28:49	1:26	11:27	159 157-160	1822	175 174-176	7/0
2.63	30:17	1:28	11:40	160 159-162	1868	176 174-178	4/0
2.75	31:34	1:17	10:16	160 159-161	1643	176 174-178	0/2
2.88	33:02	1:28	11:42	164 159-170	1919	177 174-180	0/1
3.00	34:22	1:20	10:40	167 165-169	1782	178 176-180	2/1
3.13	35:46	1:24	11:14	163 161-166	1831	175 172-178	1/5
3.23	36:49	1:03	9:59	164 163-166	1638	177 174-180	1/5

Heart

153/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 88m, Range 44m, Flat prediction 35:20

Elevation Graph

Biggest Climbs (m)	Min/mi
34 3.5%	11:53
14 2.8%	13:07
13 2.3%	11:41
See your biggest climbs

Cadence

175 (182 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	175	3.2	36:39	11:21
Walk	0.1	123	0	2	1:20:27
Still	0.4	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	39.74%	More
800m	5:05	10:13	41.31%	More
1km	6:31	10:29	41.99%	More
Mile	10:51	10:51	42.99%	More
5k	35:33	11:27	45.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:09	10:09	45.99
5km	35:17	11:21	46.22
5M	59:34	11:55	44.67
10km	1:15:39	12:10	44.03
10M	2:07:41	12:46	42.96
Half	2:51:50	13:07	41.69
20M	4:33:41	13:41	41.16
Mara	6:08:20	14:04	40.49

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