Wed 6th Jan 2021 at 6:00am by Oranj

Run > Steady-State

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Time
37:12
Miles
4.42
Min/mi
8:25
Pacing
94%
WAVA
59.31
Stride(cm)
113
Cals
488
Cadence
168
BPM
140
%MHR
83.3
B/mi
1178
Asc(m)
75
Hillscore
3
Surface
Road

quad

Notes & Comments

L thigh strapped. Seemed OK

===
1) 2km - 10:27(5:14/km) 139/147bpm 136cal 11.48/12.29kmph
2) 2km - 10:02(5:01/km) 140/147bpm 133cal 11.95/12.63kmph
3) 2km - 10:51(5:26/km) 140/148bpm 142cal 11.06/12.09kmph
4) 1.11km - 5:51(5:16/km) 142/148bpm 77cal 11.38/11.89kmph

10:27 10:02 10:51 5:51

Pace

30%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:19	112 80-131	931	167 76-184	1/1
0.25	2:11	1:09	9:09	135 132-138	1235	168 164-182	3/0
0.38	3:14	1:03	8:27	137 134-138	1157	167 166-170	1/1
0.50	4:16	1:02	8:13	140 138-141	1149	168 166-176	5/1
0.63	5:19	1:03	8:23	141 141-142	1183	168 166-170	3/2
0.75	6:23	1:05	8:37	143 141-145	1233	168 168-172	2/0
0.88	7:26	1:03	8:20	144 143-144	1201	169 168-172	3/0
1.00	8:27	1:01	8:11	145 144-146	1186	171 168-176	3/0
1.13	9:30	1:03	8:25	146 144-147	1229	170 168-180	5/1
1.25	10:30	1:00	7:58	144 142-146	1148	169 168-170	2/1
1.38	11:33	1:03	8:22	145 145-147	1213	168 168-172	2/2
1.50	12:36	1:03	8:28	144 141-146	1219	169 166-180	0/1
1.63	13:35	58	7:47	141 141-142	1097	171 168-180	1/2
1.75	14:34	1:00	7:58	140 137-142	1116	167 164-176	1/2
1.88	15:34	1:00	7:58	138 137-139	1099	169 166-174	0/2
2.00	16:35	1:00	8:04	139 138-140	1121	168 166-170	0/2
2.13	17:37	1:02	8:17	139 137-141	1151	169 166-184	1/2
2.25	18:38	1:01	8:09	140 139-141	1140	169 166-176	1/1
2.38	19:37	59	7:53	138 135-140	1087	169 166-172	1/4
2.50	20:37	1:00	8:03	137 135-138	1104	169 166-180	1/4
2.63	21:42	1:05	8:36	141 138-143	1213	170 164-188	3/2
2.75	22:42	1:01	8:04	137 131-140	1106	166 164-178	0/8
2.88	23:45	1:03	8:20	126 124-131	1050	168 164-178	0/12
3.00	24:46	1:01	8:06	133 127-139	1078	170 166-182	1/2
3.13	25:50	1:04	8:35	140 138-141	1201	169 166-180	1/2
3.25	26:52	1:02	8:16	142 140-143	1175	167 166-172	2/0
3.38	27:58	1:06	8:51	144 143-145	1274	169 166-172	4/0
3.50	29:11	1:13	9:43	144 143-146	1398	168 166-168	7/0
3.63	30:21	1:10	9:19	146 144-147	1361	168 166-172	4/0
3.75	31:32	1:11	9:27	146 144-148	1379	169 166-174	4/0
3.88	32:39	1:07	8:53	147 145-148	1306	169 166-174	4/1
4.00	33:42	1:03	8:22	143 138-145	1198	166 164-170	1/1
4.13	34:44	1:02	8:19	138 137-140	1148	167 166-174	0/4
4.25	35:49	1:05	8:37	140 137-143	1207	170 166-186	1/2
4.38	36:50	1:02	8:15	140 139-141	1156	168 166-178	1/2
4.42	37:12	22	8:27	141 141-142	1191	167 166-168	0/1

Heart

140/148max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 75m, Range 38m, Flat prediction 36:35

Elevation Graph

Biggest Climbs (m)	Min/mi
26 2.1%	9:05
See your biggest climbs

Cadence

168 (188 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	4.4	37:11	8:25
Walk	0.0	76	0	1	11:37

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:50	44.14%	More
800m	3:56	7:56	51.71%	More
1km	4:58	7:59	53.45%	More
Mile	8:00	8:00	56.35%	More
5k	25:37	8:15	59.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	56.78
5km	25:47	8:18	59.50
5M	42:17	8:27	59.21
10km	53:01	8:32	59.03
10M	1:26:57	8:42	59.56
Half	1:55:09	8:47	59.08
20M	2:58:48	8:56	60.29
Mara	3:56:47	9:02	60.71

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