Thu 5th Mar 2020 at 11:00am by HappyG(rrr)

Run > General

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Time
46:42
Miles
5.01
Min/mi
9:19
Pacing
84%
WAVA
51.10
Stride(cm)
103
Cals
583
Cadence
168
BPM
151
%MHR
78.4
B/mi
1410
Asc(m)
91
Hillscore
5
Surface
Road

Notes & Comments

A wee lunch time run from home. Went to see if there was any way under the A92 dual carriageway but there isn't. Just the bridge at Crossgates and the one at Cowdenbeath. Really 7 or 8 mile min run to do both of those. Bit wheezy, forgot inhaler. Left hip went funny but got better. Still chilly, ice on puddles, but sun warm, when sheltered. 34 WSW squares score back to 62-54 down. Might be leading by tomorrow! :-)

G

Split Summary
===
1) 1m - 9:33(9:33/m) 153/168bpm 123cal 6.28/7.45mph
2) 1m - 9:13(9:13/m) 164/174bpm 132cal 6.51/8.54mph
3) 1m - 8:47(8:47/m) 143/166bpm 98cal 6.83/7.97mph
4) 1m - 8:41(8:41/m) 146/156bpm 103cal 6.91/7.62mph
5) 1m - 10:19(10:19/m) 150/162bpm 126cal 5.81/8.14mph
6) 0.01m - 9(10:20/m) 139/140bpm 1cal 5.81/7.33mph

9:33 9:13 8:47 8:41 10:19 9

Pin Map

0mi in 0

Pace

22%

25%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:38	2:38	10:31	141 95-156	1482	165 156-174	5/4
0.50	5:09	2:31	10:04	154 149-160	1551	167 150-178	0/7
0.75	7:23	2:15	8:58	160 152-168	1435	166 84-178	0/13
1.00	9:32	2:09	8:35	161 157-166	1383	169 162-176	1/15
1.25	11:41	2:09	8:36	164 159-168	1411	171 162-176	5/1
1.50	13:42	2:00	8:02	163 159-172	1309	172 160-182	0/6
1.75	16:13	2:32	10:07	166 161-174	1681	167 152-182	0/4
2.00	18:45	2:32	10:06	164 158-170	1657	164 150-172	4/2
2.25	20:53	2:08	8:33	152 139-166	1300	171 162-190	3/2
2.50	23:13	2:20	9:20	134 120-144	1251	168 160-172	2/5
2.75	25:19	2:05	8:22	143 135-148	1195	169 164-174	1/7
3.00	27:32	2:13	8:54	143 138-149	1272	169 164-174	2/2
3.25	29:46	2:14	8:55	147 138-156	1310	166 152-174	4/3
3.50	32:02	2:16	9:02	142 132-149	1284	167 158-172	4/2
3.75	34:03	2:02	8:08	145 141-149	1179	168 162-176	2/2
4.00	36:13	2:10	8:38	150 142-155	1296	171 164-176	9/0
4.25	38:32	2:18	9:14	152 147-162	1403	171 158-178	10/1
4.50	40:51	2:20	9:20	145 134-162	1353	167 148-174	3/8
4.75	43:16	2:24	9:38	147 142-153	1416	168 160-174	11/3
5.00	46:32	3:16	13:02	153 140-162	1995	170 150-178	21/1
5.01	46:42	10	12:07	139 139-140	1683	164 156-172	0/1

Heart

151/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 48m, Flat prediction 45:19

Elevation Graph

Biggest Climbs (m)	Min/mi
34 8.3%	14:05
21 2.0%	9:12
See your biggest climbs

Cadence

168 (190 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	168	5	45:48	9:08
Walk	0.1	84	0	2	3:27:25
Still	1.9	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	42.13%	More
800m	4:06	8:16	47.20%	More
1km	5:08	8:16	49.22%	More
Mile	8:30	8:30	50.53%	More
5k	27:30	8:51	53.11%	More
5 miles	46:30	9:18	51.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	57.11
5km	27:11	8:45	53.74
5M	46:36	9:19	51.05
10km	59:36	9:36	49.85
10M	1:42:11	10:13	48.06
Half	2:18:45	10:35	46.47
20M	3:44:05	11:12	45.60
Mara	5:04:16	11:37	44.78

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