Mon 13th Jul 2020 at 7:00pm by snogard

Run > Steady-State

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Time
49:23
Miles
4.44
Min/mi
11:07
Pacing
71%
WAVA
54.91
Stride(cm)
94
Cals
434
Cadence
154
BPM
144
%MHR
76.3
B/mi
1603
Asc(m)
141
Hillscore
11
Surface
Trail

Notes & Comments

4 comments

Canal route, it felt very hard, but could be because I was tired and according to vv below it is the faster of the two times I have done this route

Split Summary
===
1) 0.38m - 5:00(13:06/m) 133/145bpm 41cal 4.58/6.3mph
2) 3.84m - 42:21(11:02/m) 146/160bpm 379cal 5.44/7.78mph
3) 0.22m - 2:02(9:21/m) 145/153bpm 14cal 6.41/6.62mph

5:00 42:21 2:02

	Autumnleaves
	Corrah Great going
	Chell 😀
	ferret Well done

Pace

28%

12%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:46	113 85-133	1217	157 120-166	3/5
0.25	2:34	1:13	9:43	136 133-140	1322	158 156-160	2/1
0.38	4:48	2:14	17:55	141 138-145	2526	129 90-160	25/0
0.50	6:53	2:05	16:38	138 136-140	2295	130 100-242	12/0
0.63	8:07	1:15	9:58	138 134-142	1374	165 162-168	2/0
0.75	9:20	1:12	9:38	144 143-145	1387	165 158-170	2/2
0.88	10:54	1:34	12:36	143 137-151	1801	149 122-170	3/0
1.00	12:15	1:21	10:49	146 139-153	1579	162 122-168	1/4
1.13	13:49	1:33	12:27	141 129-150	1755	146 114-190	0/8
1.25	14:54	1:06	8:44	146 142-149	1276	167 166-168	1/6
1.38	16:05	1:11	9:28	152 150-154	1439	166 164-168	15/2
1.50	17:45	1:40	13:21	141 128-154	1883	148 122-168	0/13
1.63	18:53	1:08	9:05	149 141-154	1353	165 158-172	6/2
1.75	20:32	1:39	13:11	145 135-155	1912	150 122-166	6/0
1.88	21:48	1:16	10:08	151 146-155	1531	164 162-168	6/1
2.00	23:24	1:36	12:48	146 138-155	1868	143 122-166	9/0
2.13	24:51	1:26	11:31	153 148-156	1763	155 98-166	7/0
2.25	26:58	2:08	17:00	139 132-149	2363	123 118-128	9/0
2.38	28:18	1:20	10:38	137 126-143	1456	157 122-168	1/0
2.50	29:26	1:08	9:04	148 143-151	1343	165 162-170	0/5
2.63	30:38	1:12	9:39	156 151-159	1507	167 164-170	2/0
2.75	32:21	1:42	13:38	146 140-159	1990	161 122-168	0/4
2.88	33:33	1:13	9:42	149 147-150	1444	161 124-170	0/4
3.00	34:33	1:00	7:58	152 147-155	1211	168 166-170	0/3
3.13	35:36	1:03	8:21	155 155-156	1294	166 164-168	0/6
3.25	36:41	1:05	8:44	156 154-158	1362	168 166-170	0/2
3.38	38:29	1:47	14:20	147 126-157	2106	161 122-234	0/12
3.50	39:35	1:06	8:49	141 132-149	1244	166 166-168	0/14
3.63	40:40	1:05	8:42	152 149-155	1323	168 166-170	7/10
3.75	41:46	1:06	8:45	156 154-157	1364	168 162-172	1/5
3.88	42:55	1:09	9:12	153 152-154	1407	166 162-174	0/10
4.00	44:39	1:45	13:57	145 130-157	2023	142 122-168	0/4
4.13	45:48	1:09	9:09	146 134-153	1336	166 162-170	8/0
4.25	47:34	1:46	14:11	142 130-153	2015	138 110-164	2/8
4.38	48:46	1:11	9:31	146 140-151	1389	163 162-166	0/3
4.44	49:23	37	10:03	152 151-153	1529	164 162-164	4/1

Heart

144/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 141m, Range 74m, Flat prediction 47:08

Elevation Graph

Biggest Climbs (m)	Min/mi
50 5.1%	12:57
39 3.0%	11:38
15 13.3%	11:39
11 4.6%	9:59
See your biggest climbs

Cadence

154 (242 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.7	165	3.8	37:24	9:49
Walk	23.3	118	0.6	11:31	18:24
Still	0.9	-	-	28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:07	53.15%	More
800m	4:09	8:21	59.71%	More
1km	5:18	8:32	60.42%	More
Mile	9:20	9:20	57.41%	More
5k	33:09	10:40	56.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:35	9:35	55.92
5km	33:21	10:44	56.14
5M	56:17	11:15	54.48
10km	1:11:28	11:30	53.80
10M	2:00:38	12:04	52.72
Half	2:42:21	12:24	51.28
20M	4:18:35	12:56	50.93
Mara	5:48:01	13:17	50.29

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