Tue 2nd Nov 2021 at 8:38am by LindsD

Run > General

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Time
36:41
Miles
3.20
Min/mi
11:28
Pacing
71%
WAVA
47.44
Stride(cm)
83
Cals
314
Cadence
170
BPM
143
%MHR
83.9
B/mi
1644
Asc(m)
155
Hillscore
6
Surface
Road

Notes & Comments

6 comments

Walked the first min of every mile, which seemed to help keep the HR down. Quite DOMSy after boot camp yesterday. Lovely day for it. Capris for the first time this year. Could have done with gloves for the first mile but was too hot after that

Split Summary
===
1) 1m - 11:32(11:32/m) 139/162bpm [1604b/mi] 98cal 5.2/5.74mph
2) 1m - 11:16(11:16/m) 154/163bpm [1734b/mi] 103cal 5.33/6.1mph
3) 1m - 11:14(11:14/m) 145/162bpm [1628b/mi] 93cal 5.34/5.99mph
4) 0.2m - 2:40(13:04/m) 148/159bpm [1934b/mi] 20cal 4.59/5.38mph

11:32 11:16 11:14 2:40

	northernslowcoach Good morning miles
	Badger
	Bintmcskint Good stuff!
	Autumnleaves Good tactics, well done.
	Angus Clydesdale Oh, I like that idea for splitting a Walk/Run. Thanks!
	TeeBee Nice work Linds

Pace

21%

63%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:53	1:53	15:01	96 74-126	1441	139 116-172	5/2
0.25	3:15	1:22	11:00	135 127-146	1485	171 170-172	5/2
0.38	4:37	1:22	10:53	147 146-149	1601	174 170-178	6/2
0.50	5:57	1:20	10:40	148 145-150	1578	175 172-176	1/21
0.63	7:17	1:20	10:39	144 142-148	1534	175 172-176	7/5
0.75	8:42	1:26	11:26	156 149-161	1783	174 172-176	9/6
0.88	10:13	1:31 +9	12:04	149 140-158	1798	176 174-178	5/8
1.00	11:42	1:29	11:53	153 143-158	1817	172 114-180	8/6
1.13	14:20	2:38 +54	21:08	139 115-160	2937	156 112-180	18/1
1.25	15:42	1:22	10:57	156 154-159	1707	178 176-180	1/14
1.38	17:03	1:21	10:48	152 148-154	1641	177 174-182	11/13
1.50	18:27	1:24	11:10	159 157-160	1774	177 176-180	8/8
1.63	19:51	1:24	11:09	161 159-163	1796	177 176-180	1/8
1.75	21:10	1:19	10:31	159 156-160	1673	180 172-184	18/7
1.88	22:27	1:17	10:16	153 152-155	1571	181 174-184	6/7
2.00	23:52	1:25	11:19	155 152-157	1754	178 176-182	6/1
2.13	25:38	1:47	14:15	139 123-157	1980	147 120-180	2/4
2.25	27:01	1:23	11:02	145 141-148	1601	178 176-180	4/12
2.38	28:58	1:57 +33	15:37	134 119-146	2092	179 168-186	14/8
2.50	30:14	1:16	10:05	136 124-146	1371	182 180-184	9/11
2.63	31:35	1:21	10:46	153 146-162	1648	179 176-182	5/6
2.75	32:54	1:20	10:38	153 150-157	1627	178 174-180	4/6
2.88	34:20	1:26 +4	11:24	148 143-151	1687	177 138-182	4/5
3.00	35:42	1:22	10:59	155 150-158	1702	179 178-180	6/4
3.13	37:22	1:40	13:18	153 144-159	2034	156 124-180	6/4
3.20	38:23	1:01	12:55	138 129-145	1781	161 124-176	2/4

Heart

143/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 155m, Range 30m, Flat prediction 34:49

Elevation Graph

Biggest Climbs (m)	Min/mi
25 18.9%	27:36
17 11.1%	10:19
11 4.2%	12:49
11 7.4%	13:28
See your biggest climbs

Cadence

170 (186 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.5	177	3	32:36	11:28
Walk	10.3	123	0.2	4:06	19:06
Still	0.0	-	-	1	-
Pause	4.2	-	-	1:40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:15	38.76%	More
800m	5:19	10:42	40.85%	More
1km	6:40	10:44	42.40%	More
Mile	11:03	11:03	43.63%	More
5k	36:47	11:50	45.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:41	10:41	45.14
5km	35:33	11:27	47.40
5M	58:52	11:46	46.75
10km	1:14:07	11:56	46.50
10M	2:02:45	12:17	46.28
Half	2:43:25	12:28	45.42
20M	4:15:55	12:48	45.67
Mara	5:40:44	13:00	45.45

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