Sun 24th May 2020 at 6:00am by Wirzel

Run > Easy

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Time
36:13
Miles
4.00
Min/mi
9:03
Pacing
56%
WAVA
54.08
Stride(cm)
110
Cals
540
Cadence
161
BPM
147
%MHR
88.1
B/mi
1333
Asc(m)
117
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:08(9:08/m) 135/146bpm 122cal 6.57/6.91mph
2) 1m - 8:39(8:39/m) 138/149bpm 117cal 6.94/8.37mph
3) 1m - 9:41(9:41/m) 159/176bpm 158cal 6.2/12mph
4) 1m - 8:44(8:44/m) 159/172bpm 143cal 6.87/7.62mph

4 miles easy with 3x Hill sprints.

9:08 8:39 9:41 8:44

Pace

11%

16%

61%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	9:59	106 66-131	1058	155 148-158	2/1
0.25	2:25	1:10	9:20	136 127-141	1270	157 154-162	0/10
0.38	3:32	1:07	8:53	139 136-142	1235	159 156-162	3/2
0.50	4:41	1:10	9:18	137 132-140	1273	162 160-162	4/1
0.63	5:46	1:05	8:39	139 133-143	1202	163 162-164	4/1
0.75	6:56	1:10	9:20	141 139-143	1316	163 160-166	4/1
0.88	8:04	1:08	9:05	142 139-146	1289	165 160-170	5/1
1.00	9:09	1:04	8:34	141 137-145	1208	163 160-166	1/3
1.13	10:09	1:01	8:08	135 133-138	1097	161 160-164	0/12
1.25	11:14	1:05	8:40	136 131-139	1179	162 154-164	2/3
1.38	12:19	1:04	8:36	140 136-144	1203	164 162-166	2/2
1.50	13:30	1:11	9:25	143 141-147	1346	164 162-166	5/0
1.63	14:37	1:07	8:57	147 144-149	1316	160 158-164	3/4
1.75	17:43	3:06 +2:10	24:52	132 108-144	3282	160 158-168	0/11
1.88	18:52	1:09	9:14	131 116-138	1209	163 162-168	0/5
2.00	19:57	1:04	8:34	139 136-142	1190	161 160-164	0/4
2.13	21:02	1:06	8:45	145 139-153	1269	163 160-166	6/0
2.25	22:06	1:04	8:30	155 149-160	1319	172 146-190	16/1
2.38	23:20	1:14	9:49	158 152-167	1552	165 148-196	11/11
2.50	24:57	1:37	12:56	161 153-176	2083	139 106-184	1/13
2.63	26:08	1:11	9:29	166 159-170	1574	169 150-194	13/2
2.75	27:22	1:14	9:50	164 160-166	1614	156 152-160	3/0
2.88	28:30	1:08	9:06	161 160-164	1465	159 158-160	1/1
3.00	29:37	1:08	9:00	156 151-159	1405	159 156-162	1/5
3.13	30:40	1:02	8:20	151 151-152	1257	163 160-166	0/5
3.25	31:44	1:04	8:34	151 149-154	1294	166 164-170	3/2
3.38	32:50	1:06	8:47	156 152-160	1371	163 162-166	3/1
3.50	33:52	1:02	8:19	161 159-163	1339	166 164-168	2/4
3.63	34:51	59	7:51	158 157-159	1240	166 162-168	0/3
3.75	36:08	1:17	10:12	160 158-164	1632	160 154-164	8/0
3.88	37:17	1:09	9:16	168 166-170	1556	162 158-166	4/1
4.00	38:22	1:05	8:36	168 164-172	1445	161 158-164	0/2
4.00	38:24	2	11:20	167 167-167	1892	160 160-160	0/0

Heart

147/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 117m, Range 36m, Flat prediction 36:07

Elevation Graph

Biggest Climbs (m)	Min/mi
22 5.3%	8:48
17 1.8%	9:05
12 4.2%	9:43
See your biggest climbs

Cadence

161 (196 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.0	162	4	35:35	9:30
Walk	1.6	108	0	38	20:35
Still	0.0	-	-	1	-
Pause	5.3	-	-	2:10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:02	42.44%	More
800m	4:07	8:17	48.64%	More
1km	5:12	8:22	50.24%	More
Mile	8:39	8:39	51.22%	More
5k	30:00	9:39	50.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:06	8:06	54.71
5km	27:34	8:52	54.74
5M	46:05	9:13	53.39
10km	58:17	9:23	52.76
10M	1:37:26	9:45	52.20
Half	2:10:25	9:57	51.23
20M	3:25:58	10:18	51.40
Mara	4:35:42	10:31	51.20

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