Tue 22nd Dec 2020 at 3:00pm by McGettingThere

Run > Race

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Time
40:00
Miles
4.61
Min/mi
8:41
Pacing
77%
WAVA
54.33
Stride(cm)
107
Cals
474
Cadence
174
BPM
154
%MHR
86.5
B/mi
1336
Asc(m)
235
Hillscore
21
Surface
Road

Notes & Comments

Derwent Moors VFR - felt alright on this. Pushed all the way round.
Calf aok.
Should have pushed slightly harder (or worn newer xtalons) and I've have sneaked under 40 mins.

Split Summary
===
1) 1m - 9:15(9:15/m) 142/160bpm 101cal 6.49/10.08mph
2) 1m - 9:36(9:36/m) 147/158bpm 107cal 6.25/9.29mph
3) 1m - 7:40(7:40/m) 150/175bpm 87cal 7.82/9.2mph
4) 1m - 7:54(7:54/m) 170/182bpm 106cal 7.59/9.29mph
5) 0.61m - 5:34(9:08/m) 168/178bpm 73cal 6.57/8.39mph

9:15 9:36 7:40 7:54 5:34

Pace

18%

12%

16%

30%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	51	51	6:50	138 120-157	942	182 178-188	1/5
0.25	1:42	50	6:44	139 132-144	935	167 86-188	0/14
0.38	2:41	1:00	7:58	140 134-143	1116	180 174-188	0/17
0.50	3:42	1:00	8:02	138 129-146	1110	182 172-188	7/4
0.63	5:04	1:22	10:57	141 137-143	1544	173 170-178	19/0
0.75	6:22	1:18	10:24	137 130-147	1425	172 166-176	11/1
0.88	7:37	1:15	10:02	153 147-157	1534	170 164-176	13/4
1.00	9:14	1:37	12:57	152 143-160	1968	163 154-168	21/0
1.13	10:32	1:17	10:19	150 144-158	1547	172 166-176	10/0
1.25	11:51	1:20	10:36	144 140-147	1528	172 168-174	14/0
1.38	13:23	1:31	12:11	146 140-153	1779	166 160-174	19/0
1.50	14:57	1:34	12:32	146 143-149	1831	166 162-168	18/0
1.63	16:09	1:12	9:40	145 143-148	1401	168 162-172	10/3
1.75	17:03	54	7:10	145 142-150	1039	170 164-180	0/33
1.88	17:52	49	6:30	150 147-152	976	175 172-178	0/18
2.00	18:51	59	7:53	153 150-156	1207	177 174-188	1/15
2.13	19:52	1:01	8:07	150 148-152	1218	182 176-186	2/1
2.25	20:57	1:05	8:40	152 150-156	1317	169 94-176	1/2
2.38	21:57	1:00	8:03	154 151-157	1241	177 174-182	2/1
2.50	22:54	57	7:34	140 128-154	1059	177 176-180	0/2
2.63	24:00	1:06	8:49	144 140-149	1270	176 170-178	8/3
2.75	24:52	52	6:53	146 141-152	1006	178 176-186	0/8
2.88	25:41	50	6:37	156 151-161	1032	177 174-178	0/9
3.00	26:31	50	6:37	165 152-175	1092	174 168-178	0/10
3.13	27:22	51	6:51	163 156-171	1117	179 172-184	0/8
3.25	28:17	55	7:17	161 156-171	1174	178 172-182	0/9
3.38	29:07	50	6:42	178 176-181	1194	176 172-180	0/9
3.50	29:58	51	6:47	175 172-178	1186	174 168-176	0/12
3.63	31:01	1:03	8:22	177 171-182	1480	161 120-200	2/20
3.75	32:06	1:06	8:45	172 163-176	1506	176 174-178	7/2
3.88	33:16	1:09	9:13	162 157-165	1494	176 176-178	7/0
4.00	34:26	1:10	9:21	170 166-172	1589	171 120-178	1/1
4.13	35:22	56	7:31	171 166-176	1284	177 166-180	1/2
4.25	36:18	56	7:28	175 172-178	1306	176 170-178	4/5
4.38	37:43	1:25	11:21	166 155-174	1885	175 170-176	19/0
4.50	39:05	1:22	10:54	164 157-170	1787	175 172-176	14/0
4.61	40:00	55	8:20	165 162-171	1374	178 176-184	4/0

Heart

154/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 235m, Range 158m, Flat prediction 36:11

Elevation Graph

Biggest Climbs (m)	Min/mi
113 10.4%	11:00
43 6.3%	9:52
40 7.2%	9:15
15 3.3%	9:05
See your biggest climbs

Cadence

174 (200 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	174	4.6	39:22	8:39
Walk	1.6	108	0.1	38	11:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:34	50.26%	More
800m	3:20	6:43	57.60%	More
1km	4:14	6:48	59.23%	More
Mile	6:53	6:53	61.86%	More
5k	25:01	8:03	57.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	61.73
5km	25:24	8:11	57.06
5M	43:55	8:47	53.72
10km	56:23	9:04	52.25
10M	1:37:29	9:45	49.95
Half	2:12:59	10:09	48.07
20M	3:36:21	10:49	46.82
Mara	4:55:09	11:16	45.76

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