Thu 6th Aug 2020 at 9:00pm by Gepard

Run > Medium Long Run

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Time
42:38
Miles
3.87
Min/mi
11:01
Pacing
81%
WAVA
38.42
Stride(cm)
96
Cals
479
Cadence
152
BPM
172
%MHR
83.2
B/mi
1898
Asc(m)
117
Hillscore
4
Surface
Road

Notes & Comments

42k eco-trail run+bike training plan

40' run
Endurance building - stay under 175 BPM if possible

Had to walk twice for a minute or so to bring HR down
Ended with a sprint like last run

Split Summary
===
1) 0.83km - 5:00(6:03/km) 154/173bpm 53cal 9.91/11.02kmph
2) 1km - 6:08(6:08/km) 176/180bpm 74cal 9.78/11.08kmph
3) 1km - 6:53(6:53/km) 176/184bpm 78cal 8.72/9.51kmph
4) 1km - 6:59(7:00/km) 177/180bpm 79cal 8.56/9.44kmph
5) 0.72km - 5:00(6:54/km) 178/183bpm 57cal 8.69/9.44kmph
6) 1km - 8:48(8:48/km) 176/184bpm 98cal 6.82/8.73kmph
7) 0.69km - 3:50(5:36/km) 174/195bpm 40cal 10.72/16.16kmph

5:00 6:08 6:53 6:59 5:00 8:48 3:50

Pace

29%

37%

14%

10%

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	10:49	133 115-143	1439	143 92-150	0/11
0.25	2:36	1:15	9:59	151 137-160	1506	149 144-152	5/2
0.38	3:45	1:09	9:12	163 161-165	1501	151 148-152	3/9
0.50	4:53	1:08	9:05	168 165-173	1525	153 152-154	2/6
0.63	6:00	1:07	8:59	173 171-175	1553	153 152-154	3/6
0.75	7:12	1:12	9:34	178 175-180	1703	153 152-154	2/3
0.88	8:24	1:12	9:35	176 173-179	1687	154 152-156	3/3
1.00	9:45	1:20	10:44	178 176-180	1910	152 148-154	2/4
1.13	11:03	1:19	10:29	175 172-179	1835	153 152-154	7/8
1.25	12:27	1:24	11:08	181 175-183	2016	153 152-154	4/1
1.38	13:44	1:17	10:19	176 170-184	1815	155 152-156	1/4
1.50	15:04	1:20	10:42	176 172-180	1882	156 156-158	2/3
1.63	16:30	1:25	11:22	176 173-180	2001	155 152-156	1/2
1.75	17:57	1:27	11:39	174 172-178	2027	156 154-160	3/1
1.88	19:23	1:26	11:30	177 174-180	2037	154 152-156	5/1
2.00	20:40	1:16	10:12	176 172-178	1794	155 152-156	3/1
2.13	22:07	1:27	11:36	176 172-179	2041	155 154-156	4/4
2.25	23:33	1:26	11:31	177 175-179	2039	154 152-156	4/3
2.38	25:00	1:27	11:35	176 174-178	2040	155 152-156	5/3
2.50	26:22	1:22	10:59	177 175-179	1944	156 154-156	5/5
2.63	27:48	1:25	11:24	179 178-180	2040	156 156-156	5/0
2.75	29:09	1:21	10:46	178 175-180	1916	156 154-156	1/8
2.88	30:39	1:31 +1	12:06	181 177-183	2192	155 152-156	9/0
3.00	32:37	1:58	15:42	175 166-184	2746	129 104-156	8/1
3.13	34:19	1:42	13:37	176 171-179	2397	156 154-158	8/1
3.25	36:09	1:50	14:39	178 176-179	2607	154 152-156	8/0
3.38	38:10	2:01 +13	16:05	177 167-183	2847	135 104-156	5/0
3.50	39:43	1:34	12:28	172 167-176	2145	154 152-156	3/0
3.63	41:12	1:29	11:50	172 169-174	2035	155 152-156	0/5
3.75	42:07	55	7:19	170 168-172	1244	159 152-172	1/7
3.87	42:53	46	6:16	184 172-195	1153	175 170-178	2/3

Heart

172/195max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 117m, Range 47m, Flat prediction 40:31

Elevation Graph

Biggest Climbs (m)	Min/mi
42 4.6%	14:14
See your biggest climbs

Cadence

152 (178 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.7	154	3.8	41:03	10:51
Walk	4.3	107	0.1	1:50	20:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	43.77%	More
800m	4:32	9:07	37.29%	More
1km	5:45	9:15	38.58%	More
Mile	9:41	9:41	39.75%	More
5k	34:06	10:59	38.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:09	10:09	37.91
5km	33:47	10:52	38.65
5M	55:56	11:11	38.07
10km	1:10:26	11:20	37.83
10M	1:56:37	11:40	37.77
Half	2:35:16	11:51	37.26
20M	4:03:09	12:09	37.70
Mara	5:23:43	12:21	37.76

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