Mon 14th Sep 2020 at 11:00am by smoke free

Run > General

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Time
49:07
Miles
4.83
Min/mi
10:10
Pacing
79.3%
WAVA
47.95
Stride(cm)
104
Cals
911
Cadence
152
BPM
157
%MHR
92
B/mi
1600
Asc(m)
336
Hillscore
23
Surface
Road

Notes & Comments

137 Training Days until the Arc Of Attrition 50

Where am I at?

One thing is for sure; it won't be 23 degrees!

And it will be 46.6 miles further than this.

I'm tired right now, 'life' is sapping the energy out of us.

BUT. I'm feckin' determined.

So let's start building those miles and doing plenty of ups, downs and steps.
1) 1m - 12:06(12:06/m) 155/170bpm 224cal 75/79rpm 4.96/6.98mph
2) 1m - 11:09(11:09/m) 156/170bpm 202cal 77/98rpm 5.38/7.49mph
3) 1m - 9:09(9:09/m) 156/168bpm 163cal 76/80rpm 6.56/7.63mph
4) 1m - 9:09(9:09/m) 157/171bpm 165cal 76/81rpm 6.56/7.54mph
5) 0.83m - 7:35(9:11/m) 165/175bpm 157cal 76/78rpm 6.53/7.67mph

12:06 11:09 9:09 9:09 7:35

Pin Map

0mi in 0

Pace

21%

33%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:52	2:52	11:30	142 72-165	1632	151 148-158	33/7
0.50	5:30	2:37	10:30	153 126-170	1606	152 150-154	22/9
0.75	8:49	3:19	13:16	157 146-165	2084	149 146-158	38/1
1.00	12:05	3:16	13:03	166 164-169	2166	150 146-152	43/0
1.25	14:29	2:24	9:36	166 157-170	1595	152 144-156	11/14
1.50	17:39	3:10	12:40	143 125-165	1811	159 144-196	4/35
1.75	20:28	2:49	11:18	154 132-162	1739	152 146-154	23/12
2.00	23:15	2:47	11:07	163 159-168	1811	150 148-158	16/8
2.25	25:51	2:36	10:26	163 156-168	1700	151 146-156	10/9
2.50	28:00	2:09	8:34	146 135-156	1251	155 152-156	5/27
2.75	30:06	2:06	8:25	158 150-165	1330	153 134-156	4/25
3.00	32:23	2:17	9:09	156 153-161	1427	153 148-160	32/28
3.25	34:40	2:16	9:06	156 149-164	1419	154 148-158	18/34
3.50	36:42	2:03	8:10	151 149-155	1234	154 152-156	11/38
3.75	39:21	2:39	10:36	162 151-171	1716	150 110-162	23/8
4.00	41:32	2:11	8:45	159 143-170	1391	154 150-156	3/21
4.25	43:39	2:07	8:26	161 155-167	1359	154 152-156	2/17
4.50	46:06	2:26	9:46	169 159-175	1650	151 148-154	20/14
4.75	48:29	2:24	9:35	165 160-170	1582	153 150-154	12/6
4.83	49:07	38	8:18	163 160-167	1353	153 150-154	0/7

Heart

157/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 336m, Range 138m, Flat prediction 46:29

Elevation Graph

Biggest Climbs (m)	Min/mi
97 10.6%	12:32
31 15.9%	14:23
21 7.7%	9:44
20 7.5%	9:51
16 13.5%	7:36
16 10.7%	11:25
See your biggest climbs

Cadence

152 (196 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.5	153	4.3	42:30	9:48
Walk	13.3	146	0.5	6:32	13:20
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:55	42.80%	More
800m	4:08	8:18	48.16%	More
1km	5:16	8:29	49.16%	More
Mile	8:38	8:38	50.87%	More
5k	29:01	9:20	51.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:56	8:56	49.21
5km	30:28	9:48	49.12
5M	50:59	10:12	47.85
10km	1:04:30	10:23	47.26
10M	1:47:56	10:48	46.71
Half	2:24:33	11:02	45.80
20M	3:48:29	11:25	45.92
Mara	5:06:00	11:41	45.72

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