Wed 14th Jul 2021 at 6:00am by northernslowcoach

Run > General

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Time
40:03
Miles
3.24
Min/mi
12:22
Pacing
85%
WAVA
43.41
Stride(cm)
77
Cals
466
Cadence
170
BPM
155
%MHR
90.5
B/mi
1912
Asc(m)
204
Hillscore
13
Surface
Road

Notes & Comments

4 comments

Split Summary
===
1) 1m - 12:20(12:20/m) 145/170bpm [1789b/mi] 132cal 4.86/5.97mph
2) 1m - 12:32(12:32/m) 164/173bpm [2056b/mi] 155cal 4.79/5.59mph
3) 1m - 12:34(12:34/m) 159/167bpm [1999b/mi] 148cal 4.77/6.22mph
4) 0.24m - 2:36(10:54/m) 164/167bpm [1787b/mi] 31cal 5.51/5.47mph

12:20 12:32 12:34 2:36

	Bintmcskint Oooh bow run with the little twiddle at the top
	snogard 😀
	Rosehip morning bow
	Autumnleaves Lovely bow run

Pin Map

0mi in 0

Pace

25%

12%

39%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:20	125 119-134	1417	168 164-170	3/1
0.25	2:52	1:27	11:38	128 126-130	1490	169 164-172	25/7
0.38	4:25	1:33	12:21	133 128-149	1643	167 162-170	3/10
0.50	5:50	1:25	11:17	151 146-157	1704	170 168-172	6/1
0.63	7:54	2:05	16:37	147 133-156	2442	164 122-176	2/17
0.75	9:28	1:34	12:29	165 159-169	2059	172 170-174	5/11
0.88	10:56	1:28	11:47	158 153-165	1862	171 170-174	8/7
1.00	12:20	1:24	11:08	159 158-161	1771	172 168-176	13/10
1.13	13:56	1:37	12:53	160 156-162	2060	170 168-172	20/15
1.25	15:38	1:42	13:36	168 164-171	2286	169 168-170	17/15
1.38	17:20	1:42	13:36	170 167-172	2311	171 168-174	23/3
1.50	18:50	1:30	11:57	168 165-170	2007	172 170-174	18/4
1.63	20:10	1:20	10:44	168 166-169	1803	169 166-172	10/31
1.75	21:35	1:24	11:15	155 150-165	1745	167 162-170	7/11
1.88	23:24	1:49	14:33	158 152-163	2298	167 166-172	6/6
2.00	24:52	1:28	11:42	162 159-164	1897	168 164-172	14/4
2.13	26:16	1:25	11:17	156 151-164	1760	171 168-172	3/25
2.25	27:47	1:30	12:03	157 151-164	1893	172 166-176	12/5
2.38	29:16	1:29	11:52	163 160-166	1934	171 170-172	7/8
2.50	30:40	1:24	11:14	162 160-166	1821	172 168-174	11/14
2.63	32:04	1:24	11:10	158 152-163	1763	170 168-172	9/14
2.75	34:06	2:03	16:21	153 141-160	2503	174 164-178	12/5
2.88	35:36	1:30	11:56	163 159-165	1946	174 172-176	13/4
3.00	37:26	1:50	14:43	163 161-165	2400	170 166-172	10/6
3.13	38:53	1:26	11:31	164 162-167	1890	175 174-178	27/13
3.24	40:02	1:09	10:12	164 161-166	1672	172 168-178	15/30

Heart

155/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 204m, Range 58m, Flat prediction 39:52

Elevation Graph

Biggest Climbs (m)	Min/mi
33 11.0%	13:52
28 15.5%	11:31
23 16.7%	14:23
19 10.4%	11:41
13 7.6%	12:09
11 10.0%	10:48
See your biggest climbs

Cadence

170 (178 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	170	3.2	39:25	12:15
Walk	1.1	131	0	27	20:07
Still	0.4	-	-	10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:45	11:02	35.69%	More
800m	5:45	11:33	37.32%	More
1km	7:08	11:29	39.17%	More
Mile	11:50	11:50	40.33%	More
5k	38:31	12:24	43.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:59	10:59	43.43
5km	38:15	12:19	43.57
5M	1:04:33	12:55	42.15
10km	1:21:59	13:12	41.55
10M	2:18:21	13:50	40.58
Half	3:06:13	14:13	39.38
20M	4:56:35	14:50	38.92
Mara	6:39:09	15:14	38.31

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