Thu 23rd Jan 2020 at 6:00am by northernslowcoach

Run > General

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Time
38:09
Miles
3.21
Min/mi
11:53
Pacing
89%
WAVA
44.24
Stride(cm)
79
Cals
430
Cadence
172
BPM
144
%MHR
84.1
B/mi
1710
Asc(m)
88
Hillscore
6
Surface
Road

Notes & Comments

3 comments

Before work, on my own with tired legs

Split Summary
===
1) 1m - 11:41(11:41/m) 142/154bpm 129cal 5.13/6.93mph
2) 1m - 12:19(12:19/m) 144/152bpm 138cal 4.87/5.59mph
3) 1m - 12:06(12:06/m) 147/158bpm 138cal 4.96/5.89mph
4) 0.21m - 2:03(9:43/m) 156/160bpm 25cal 6.17/6.43mph

11:41 12:19 12:06 2:03

	Autumnleaves Well done x
	Rosehip got it done
	snogard well done

Pin Map

0mi in 0

Pace

14%

23%

29%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:42	122 94-145	1306	169 166-172	8/3
0.25	2:43	1:23	11:04	147 145-150	1627	171 168-174	0/3
0.38	4:11	1:28	11:45	140 133-146	1645	169 166-170	1/12
0.50	5:37	1:25	11:22	133 130-137	1513	173 172-174	0/5
0.63	7:11	1:34	12:33	142 137-147	1781	171 170-174	4/2
0.75	8:46	1:35	12:43	152 148-153	1933	172 170-176	8/0
0.88	10:14	1:28	11:43	149 146-153	1746	173 172-178	3/1
1.00	11:43	1:29	11:50	145 141-147	1715	172 170-174	1/1
1.13	13:10	1:27	11:38	140 138-143	1628	173 170-174	0/4
1.25	14:42	1:32	12:19	140 137-144	1724	172 170-174	3/1
1.38	16:19	1:37	12:56	148 145-150	1914	171 168-174	4/0
1.50	17:55	1:35	12:44	145 143-149	1846	172 170-174	5/0
1.63	19:33	1:38	13:04	149 147-151	1946	171 168-174	4/0
1.75	21:08	1:35	12:39	147 141-151	1861	173 172-174	16/13
1.88	22:32	1:24	11:13	140 138-141	1571	171 170-172	2/9
2.00	24:01	1:29	11:56	141 139-144	1682	173 172-174	3/3
2.13	25:21	1:19	10:36	138 136-141	1462	174 172-176	0/11
2.25	26:53	1:32	12:19	144 138-149	1774	176 174-178	2/2
2.38	28:42	1:48	14:27	143 137-148	2067	168 122-176	3/1
2.50	30:18	1:36	12:49	149 140-156	1910	174 172-176	5/0
2.63	31:48	1:30	12:03	156 154-158	1881	176 174-178	3/0
2.75	33:09	1:20	10:44	152 150-155	1631	176 174-178	0/2
2.88	34:50	1:41	13:30	146 139-153	1972	168 122-180	1/1
3.00	36:08	1:18	10:24	153 145-158	1590	178 176-180	2/2
3.13	37:24	1:16	10:08	156 155-159	1580	177 170-180	0/5
3.21	38:11	47	9:16	158 156-160	1463	179 178-180	1/5

Heart

144/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 88m, Range 42m, Flat prediction 36:02

Elevation Graph

Biggest Climbs (m)	Min/mi
32 3.4%	12:40
14 2.1%	13:11
13 2.2%	12:22
See your biggest climbs

Cadence

172 (180 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	172	3.2	37:45	11:48
Walk	0.9	127	0	20	36:45
Still	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:28	9:57	38.80%	More
800m	5:26	10:56	38.61%	More
1km	6:49	10:58	40.12%	More
Mile	11:40	11:40	39.99%	More
5k	37:06	11:57	43.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:35	10:35	44.10
5km	36:48	11:51	44.32
5M	1:02:07	12:25	42.84
10km	1:18:53	12:42	42.23
10M	2:13:09	13:19	41.20
Half	2:59:12	13:41	39.97
20M	4:45:25	14:16	39.47
Mara	6:24:07	14:40	38.83

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