Wed 3rd Jun 2020 at 1:00pm by AndyS

Run > General

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Time
35:35
Miles
3.16
Min/mi
11:16
Pacing
78%
WAVA
43.56
Stride(cm)
86
Cals
429
Cadence
167
BPM
139
%MHR
86.9
B/mi
1565
Asc(m)
69
Surface
Road

Notes & Comments

C25k W7D1 (kind of)
5:00 walk/jog warmup
25:00 run (took a wee walk break around 18 mins)
jog/walk the rest

Set Garmin to Footpod for pace/distance. Can't tell if it's made any difference.

Split Summary
===
1) 0.36m - 4:51(13:31/m) 113/133bpm 46cal 4.44/6.72mph
2) 0.62m - 6:11(9:57/m) 143/152bpm 82cal 6.03/6.51mph
3) 0.62m - 6:15(10:03/m) 150/155bpm 86cal 5.97/6.59mph
4) 0.62m - 6:43(10:49/m) 148/154bpm 89cal 5.55/6.3mph
5) 0.56m - 5:51(10:32/m) 147/153bpm 73cal 5.7/6.51mph
6) 0.11m - 2:12(19:53/m) 124/150bpm 18cal 3.02/5.24mph
7) 0.27m - 3:32(13:00/m) 126/142bpm 35cal 4.62/6.47mph

4:51 6:11 6:15 6:43 5:51 2:12 3:32

Pace

12%

49%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:31	119 91-133	1490	146 90-186	4/1
0.25	3:27	1:53	15:04	108 95-121	1627	140 86-196	2/2
0.38	5:02	1:35	12:39	114 104-124	1442	146 92-192	2/2
0.50	6:15	1:13	9:42	129 110-142	1251	183 180-186	2/1
0.63	7:27	1:13	9:40	145 138-149	1402	184 180-186	2/3
0.75	8:41	1:14	9:52	149 147-151	1470	184 178-188	4/2
0.88	9:58	1:16	10:12	149 146-152	1519	182 170-184	1/1
1.00	11:14	1:17	10:13	148 146-151	1513	182 180-184	4/1
1.13	12:29	1:14	9:55	148 146-151	1467	183 180-188	1/7
1.25	13:43	1:14	9:52	152 149-154	1500	183 180-186	6/1
1.38	14:59	1:17	10:14	151 148-153	1545	180 152-184	2/4
1.50	16:17	1:18	10:25	151 148-155	1573	178 170-182	1/2
1.63	17:31	1:14	9:48	149 146-152	1461	181 176-184	2/3
1.75	18:50	1:19	10:33	151 149-152	1593	178 170-180	3/2
1.88	20:07	1:17	10:16	150 147-153	1540	180 176-184	1/1
2.00	21:21	1:14	9:53	151 149-153	1492	181 176-184	1/1
2.13	22:42	1:21	10:45	151 149-154	1622	176 160-182	2/1
2.25	24:16	1:34	12:31	139 131-150	1739	154 114-182	1/2
2.38	25:36	1:20	10:43	146 143-147	1565	177 174-180	1/4
2.50	26:57	1:21	10:52	146 144-149	1586	176 174-178	4/2
2.63	28:17	1:19	10:33	147 146-149	1551	177 174-182	10/9
2.75	29:32	1:16	10:06	150 146-153	1514	179 174-184	1/2
2.88	31:47	2:15	18:00	129 112-151	2323	118 76-200	2/1
3.00	33:38	1:51	14:48	112 107-124	1657	134 84-186	1/3
3.13	35:09	1:31	12:08	137 125-142	1662	162 76-182	2/2
3.16	35:35	26	12:21	137 136-139	1693	172 150-178	1/0

Heart

139/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 69m, Range 13m, Flat prediction 35:35

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (200 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.9	179	2.8	28:27	10:15
Walk	19.8	114	0.4	7:02	18:18
Still	0.3	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:38	35.64%	More
800m	4:53	9:50	41.33%	More
1km	6:10	9:55	42.74%	More
Mile	9:57	9:57	44.92%	More
5k	34:55	11:14	43.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:49	9:49	45.51
5km	34:55	11:14	43.57
5M	59:27	11:53	41.75
10km	1:15:49	12:12	40.91
10M	2:09:07	12:55	39.75
Half	2:54:39	13:20	38.60
20M	4:40:22	14:01	38.11
Mara	6:19:15	14:29	37.56

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