Fri 20th Mar 2020 at 12:00pm by McGettingThere

Run > Steady-State

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Time
45:25
Miles
5.52
Min/mi
8:14
Pacing
81%
WAVA
57.00
Stride(cm)
109
Cals
465
Cadence
180
BPM
143
%MHR
80.3
B/mi
1176
Asc(m)
235
Hillscore
21
Surface
Road

Notes & Comments

Felt a little harder today - had to back off as it felt like calf might be going. Ok though.

Split Summary
===
1) 1m - 8:13(8:13/m) 125/137bpm 69cal 7.3/8.75mph
2) 1m - 8:29(8:29/m) 130/141bpm 73cal 7.07/9.5mph
3) 1m - 7:59(7:59/m) 139/166bpm 76cal 7.51/8.56mph
4) 1m - 7:29(7:29/m) 156/184bpm 87cal 8.02/8.64mph
5) 1m - 8:52(8:52/m) 160/165bpm 108cal 6.76/7.47mph
6) 0.52m - 4:22(8:26/m) 158/164bpm 52cal 7.11/7.47mph

8:13 8:29 7:59 7:29 8:52 4:22

Pace

17%

35%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:16	2:16	9:05	116 83-137	1053	181 176-190	2/16
0.50	4:03	1:47	7:07	129 127-131	919	179 174-184	0/27
0.75	6:15	2:12	8:50	126 122-134	1113	182 174-188	7/18
1.00	8:14	1:58	7:53	128 123-133	1010	184 182-186	7/9
1.25	10:13	1:59	7:56	128 125-132	1016	183 182-186	13/3
1.50	12:01	1:48	7:13	131 127-134	946	184 178-190	3/18
1.75	14:12	2:10	8:42	130 124-136	1131	182 176-186	17/2
2.00	16:42	2:30	10:00	134 129-141	1340	177 174-182	30/0
2.25	19:34	2:52 +32	11:29	132 110-159	1515	177 120-190	16/0
2.50	21:53	2:19 +14	9:15	148 141-166	1369	179 166-186	4/12
2.75	23:40	1:48	7:11	139 135-142	999	181 172-186	0/24
3.00	25:28	1:48	7:12	138 135-143	993	183 174-188	1/19
3.25	27:17	1:49	7:17	141 137-144	1026	181 170-188	1/16
3.50	29:10	1:52	7:30	156 142-168	1169	177 168-186	0/14
3.75	30:56	1:46	7:04	168 158-184	1188	177 168-184	0/24
4.00	32:57	2:01	8:04	161 155-168	1299	178 170-180	7/9
4.25	35:27	2:30	10:00	160 156-165	1601	178 176-180	36/0
4.50	37:40	2:13	8:51	160 157-163	1415	179 176-180	19/0
4.75	39:48	2:08	8:32	159 155-162	1357	179 174-182	16/1
5.00	41:49	2:02	8:07	159 157-162	1291	181 178-186	7/1
5.25	43:55	2:05	8:21	159 156-163	1328	184 178-188	25/0
5.50	46:02	2:08	8:30	157 151-163	1335	174 158-186	13/10
5.52	46:11	9	8:59	151 151-151	1358	176 176-176	0/0

Heart

143/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 235m, Range 124m, Flat prediction 41:31

Elevation Graph

Biggest Climbs (m)	Min/mi
122 4.9%	8:41
65 5.7%	10:12
21 2.9%	8:01
See your biggest climbs

Cadence

180 (190 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	179	5.5	45:13	8:15
Walk	1.3	120	0	37	2:26:57
Still	0.3	-	-	7	-
Pause	0.5	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:58	47.02%	More
800m	3:32	7:06	54.01%	More
1km	4:25	7:07	56.14%	More
Mile	7:15	7:15	58.32%	More
5k	25:11	8:06	57.09%	More
5 miles	41:38	8:20	56.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:22	6:22	66.39
5km	23:27	7:33	61.32
5M	40:32	8:06	57.74
10km	52:03	8:23	56.13
10M	1:29:58	9:00	53.66
Half	2:02:44	9:22	51.64
20M	3:19:40	9:59	50.29
Mara	4:32:24	10:24	49.16

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