Sat 2nd Jan 2021 at 9:00am by Autumnleaves

Run > Coaching

Good
icy
breezy
v cold

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Time
45:34
Miles
3.46
Min/mi
13:10
Pacing
57%
WAVA
42.26
Stride(cm)
73
Cals
304
Cadence
167
BPM
125
%MHR
67.4
B/mi
1642
Asc(m)
82
Hillscore
2
Surface
Mixed

Notes & Comments

4 comments

Braved the ice with Moira and Jess - bit slippy in places but not too bad and a lovely crisp morning.

Split Summary
===
1) 1m - 13:30(13:30/m) 127/140bpm 104cal 4.45/4.66mph
2) 1m - 13:16(13:16/m) 124/132bpm 86cal 4.52/4.91mph
3) 1m - 13:06(13:06/m) 125/131bpm 81cal 4.58/4.88mph
4) 0.46m - 5:43(12:18/m) 125/135bpm 33cal 4.88/6.62mph

13:30 13:16 13:06 5:43

	snogard 😀
	northernslowcoach Lovely
	Sombrero Top
	Corrah Good work xx

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:42	1:42	13:35	117 96-130	1589	163 118-166	0/6
0.25	3:22	1:41	13:24	130 127-132	1742	164 162-166	1/2
0.38	5:03	1:41	13:25	135 130-139	1811	167 164-168	1/0
0.50	6:44	1:41	13:28	129 120-134	1737	168 166-172	2/0
0.63	8:26	1:42	13:40	129 123-133	1762	168 166-170	5/0
0.75	10:04	1:38	13:04	130 125-132	1699	167 164-170	3/3
0.88	11:46	1:41	13:29	124 121-128	1672	164 162-168	1/1
1.00	13:30	1:44	13:52	124 123-126	1719	163 158-166	1/1
1.13	15:09	1:39	13:12	128 125-132	1690	167 164-170	2/5
1.25	16:50	1:41	13:31	123 118-129	1662	164 162-168	1/6
1.38	18:34	1:44	13:51	118 114-123	1633	163 160-166	1/10
1.50	20:19	1:45	14:00	120 115-127	1681	166 158-170	4/1
1.63	21:52	1:33	12:23	125 122-128	1547	166 162-170	2/2
1.75	23:29	1:38	13:01	125 122-127	1626	167 162-170	4/3
1.88	25:03	1:34	12:34	124 123-126	1558	166 160-170	5/9
2.00	26:46	1:42	13:38	126 125-128	1717	168 162-172	7/2
2.13	28:27	1:41	13:30	128 126-130	1727	168 162-172	4/0
2.25	30:03	1:37	12:54	125 123-127	1612	171 168-174	6/1
2.38	31:44	1:40	13:21	129 128-131	1723	169 166-172	5/4
2.50	33:18	1:35	12:38	127 126-129	1603	170 166-176	3/2
2.63	35:05	1:46	14:12	126 120-129	1789	170 168-170	2/1
2.75	36:42	1:37	12:59	124 123-127	1610	169 166-174	1/1
2.88	38:18	1:35	12:44	123 121-125	1565	168 166-170	0/6
3.00	39:51	1:33	12:28	118 116-120	1471	168 166-170	0/5
3.13	41:26	1:35	12:37	123 118-127	1552	170 168-174	2/0
3.25	43:01	1:35	12:39	129 126-131	1631	169 166-172	5/0
3.38	48:03	5:03 +3:38	40:20	118 93-134	4760	166 118-176	4/5
3.46	49:13	1:10	13:14	130 123-135	1721	175 172-176	4/0

Heart

125/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 22m, Flat prediction 41:04

Elevation Graph

Biggest Climbs (m)	Min/mi
12 1.6%	13:28
10 3.8%	34:47
See your biggest climbs

Cadence

167 (176 max) Stride Length: 73cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	167	3.5	48:36	14:02
Walk	1.3	122	0	37	5:19:59

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:06	12:29	32.46%	More
800m	6:14	12:33	35.74%	More
1km	7:50	12:37	37.02%	More
Mile	12:54	12:54	38.24%	More
5k	41:02	13:12	42.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:39	11:39	42.34
5km	40:29	13:02	42.58
5M	1:08:17	13:39	41.24
10km	1:26:42	13:57	40.68
10M	2:26:15	14:38	39.79
Half	3:16:46	15:01	38.65
20M	5:13:14	15:40	38.27
Mara	7:01:25	16:05	37.71

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