Sun 12th Jul 2020 at 8:00am by Ebb

Run > General

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Time
1:16:06
Miles
7.01
Min/mi
10:51
Pacing
89%
WAVA
47.35
Stride(cm)
84
Cals
686
Cadence
176
BPM
145
%MHR
77
B/mi
1572
Asc(m)
67
Surface
Road

Notes & Comments

3 comments

Split Summary
===
1) 1m - 10:56(10:56/m) 143/158bpm 100cal
2) 1m - 10:45(10:45/m) 141/147bpm 96cal
3) 1m - 11:17(11:17/m) 142/148bpm 100cal
4) 1m - 10:37(10:37/m) 146/150bpm 97cal
5) 1m - 10:57(10:57/m) 147/152bpm 98cal
6) 1m - 10:45(10:45/m) 148/152bpm 97cal
7) 1m - 10:46(10:46/m) 149/154bpm 98cal
8) 0.01m - 4(10:13/m) 151/151bpm

10:56 10:45 11:17 10:37 10:57 10:45 10:46 4

	Evangel Another good run Ebb. From the map it looks as if it could be a fairly flat area.
	Ebb Thanks Evangel. You're right it is flat - that's why I chose it! I've been doing a challenge this week to run everyday starting at a mile on Monday and increasing it by a mile a day. The hilly routes and the faster running has taken it's toll on my legs this week so I chose to do my 7 miles today on the flattest route I knew!
	Evangel It's useful to have a flat route sometimes. The only flat places round here are the Ammanford running track 7 miles away or the prom at Swansea 15 miles away.

Pace

86%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:39	2:39	10:37	149 140-156	1583	176 174-180	2/4
0.50	5:30	2:50	11:21	145 139-150	1646	176 174-178	2/2
0.75	8:13	2:44	10:55	139 137-141	1518	177 176-178	3/1
1.00	10:55	2:42	10:47	138 134-140	1487	177 176-178	1/4
1.25	13:34	2:39	10:37	139 136-141	1475	176 174-178	0/2
1.50	16:23	2:49	11:15	136 127-142	1529	176 168-178	1/1
1.75	19:02	2:39	10:36	143 141-145	1517	176 174-178	2/1
2.00	21:40	2:38	10:31	144 140-147	1514	177 176-178	4/2
2.25	24:20	2:40	10:40	145 142-147	1547	177 174-178	2/1
2.50	27:00	2:40	10:39	144 142-146	1534	177 176-178	3/1
2.75	29:41	2:41	10:44	142 136-145	1525	177 172-178	1/2
3.00	32:57	3:16	13:05	138 126-148	1806	170 110-180	3/3
3.25	35:37	2:40	10:39	147 143-149	1566	177 174-180	2/1
3.50	38:17	2:41	10:43	146 143-148	1563	179 176-182	1/3
3.75	40:55	2:38	10:31	145 141-149	1526	178 176-180	1/3
4.00	43:34	2:39	10:35	146 143-148	1544	178 174-180	2/3
4.25	46:11	2:37	10:29	147 143-150	1542	178 174-180	1/2
4.50	49:10	2:59	11:56	143 127-151	1706	164 112-180	3/3
4.75	51:50	2:40	10:40	148 144-152	1578	176 172-178	3/1
5.00	54:31	2:41	10:44	148 143-150	1589	176 172-180	4/4
5.25	57:11	2:40	10:40	148 146-150	1580	176 174-178	2/3
5.50	59:59	2:47	11:09	145 131-151	1616	172 114-180	3/2
5.75	1:02:37	2:38	10:33	149 144-152	1573	177 176-180	2/2
6.00	1:05:16	2:39	10:36	149 145-151	1580	177 174-178	2/4
6.25	1:08:18	3:02	12:07	146 135-152	1769	171 118-178	2/3
6.50	1:10:53	2:35	10:21	150 146-153	1552	176 172-178	3/1
6.75	1:13:28	2:35	10:20	151 147-154	1560	176 174-178	4/3
7.00	1:16:02	2:34	10:15	150 147-152	1539	176 166-180	3/3
7.01	1:16:06	4	11:24	150 150-150	1710	172 172-172	0/0

Heart

145/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 67m, Range 7m, Flat prediction 1:16:06

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

176 (182 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	176	6.9	1:14:17	10:42
Walk	1.9	117	0.1	1:27	24:33
Still	0.5	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:32	10:12	35.97%	More
800m	5:06	10:16	39.43%	More
1km	6:23	10:17	41.00%	More
Mile	10:34	10:34	42.11%	More
5k	33:24	10:45	46.56%	More
5 miles	54:18	10:52	46.73%	More
10k	1:07:25	10:51	47.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:40	9:40	46.03
5km	32:07	10:20	48.41
5M	53:11	10:38	47.70
10km	1:06:58	10:47	47.43
10M	1:50:54	11:05	47.08
Half	2:27:39	11:16	46.12
20M	3:51:13	11:34	46.22
Mara	5:07:50	11:45	45.90

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