Thu 20th Jan 2022 at 4:22pm by NikW

Run > General

Good
breezy
cold

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Time
39:05
Miles
4.02
Min/mi
9:43
Pacing
90%
WAVA
52.56
Stride(cm)
90
Cals
304
Cadence
183
BPM
156
%MHR
86.9
B/mi
1520
Asc(m)
31
Hillscore
2
Surface
Road

Notes & Comments

Foot much improved today

Split Summary
===
1) 1m - 9:27(9:27/m) 144/156bpm [1360b/mi] 65cal
2) 1m - 9:57(9:57/m) 158/174bpm [1571b/mi] 77cal
3) 1m - 9:45(9:45/m) 163/173bpm [1590b/mi] 79cal
4) 1m - 9:46(9:46/m) 166/172bpm [1621b/mi] 82cal
5) 0.02m - 10(9:08/m) 166/168bpm [1516b/mi] 1cal

9:27 9:57 9:45 9:46 10

Pin Map

Imported from Garmin - 2014-05-08

0mi in 0

Pace

25%

60%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:09	1:09	9:13	119 91-139	1097	175 120-182	3/1
0.25	2:19	1:10	9:17	146 137-154	1355	178 174-184	3/1
0.38	3:50	1:31 +15	12:07	151 140-156	1829	180 176-188	1/2
0.50	4:56	1:06	8:50	145 142-151	1280	181 176-188	4/1
0.63	6:03	1:07	8:56	151 147-153	1348	182 176-188	2/3
0.75	7:12	1:09	9:13	149 143-152	1373	185 174-190	2/4
0.88	8:24	1:12	9:39	149 143-153	1437	188 180-194	1/2
1.00	9:41	1:17	10:14	141 135-149	1442	184 180-188	3/0
1.13	10:57	1:16	10:09	150 146-155	1523	184 180-186	3/0
1.25	12:16	1:19	10:30	155 152-159	1626	188 186-190	4/1
1.38	13:30	1:14	9:54	155 152-157	1533	193 190-196	4/0
1.50	14:44	1:14	9:49	161 156-167	1581	186 180-190	3/0
1.63	16:01	1:18	10:20	167 158-172	1727	187 184-190	3/1
1.75	17:15	1:14	9:50	164 161-168	1613	186 180-194	2/2
1.88	18:28	1:13	9:41	156 152-165	1511	191 186-198	2/3
2.00	19:38	1:11	9:25	155 152-159	1459	184 174-194	1/2
2.13	20:50	1:12	9:33	160 157-164	1529	183 176-190	2/2
2.25	22:03	1:13	9:44	162 158-166	1575	185 180-192	3/2
2.38	23:12	1:09	9:11	164 162-167	1507	189 186-192	1/1
2.50	24:25	1:13	9:47	163 160-167	1594	182 174-192	1/1
2.63	25:38	1:13	9:47	168 164-172	1643	183 180-188	1/2
2.75	26:56	1:18	10:20	164 161-167	1696	180 172-186	3/2
2.88	28:10	1:15	9:56	165 162-169	1639	179 170-188	0/1
3.00	29:23	1:13	9:44	162 158-165	1576	180 174-188	0/1
3.13	30:35	1:11	9:31	166 161-170	1579	184 172-196	1/5
3.25	31:50	1:15	10:02	165 161-170	1656	184 180-190	2/1
3.38	33:28	1:38 +18	13:07	164 155-169	2152	180 176-184	1/3
3.50	34:36	1:08	9:02	166 161-170	1499	183 178-188	0/1
3.63	35:52	1:16	10:05	167 163-169	1685	181 176-184	3/3
3.75	37:05	1:13	9:42	168 166-171	1629	181 178-184	2/4
3.88	38:16	1:11	9:30	166 164-168	1577	180 176-184	2/4
4.00	39:27	1:12	9:32	166 163-168	1584	182 176-186	2/3
4.02	39:38	11	9:54	166 166-167	1643	177 176-178	0/1

Heart

156/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 31m, Range 21m, Flat prediction 38:38

Elevation Graph

Biggest Climbs (m)	Min/mi
21 1.3%	10:03
See your biggest climbs

Cadence

183 (198 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	183	4	39:33	9:51
Walk	0.0	120	0	0	NAN:00:00
Still	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:52	39.72%	More
800m	4:34	9:11	45.76%	More
1km	5:50	9:23	46.67%	More
Mile	9:36	9:36	48.10%	More
5k	30:22	9:46	51.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:35	8:35	53.81
5km	29:31	9:30	53.31
5M	49:34	9:55	51.86
10km	1:02:50	10:07	51.17
10M	1:45:32	10:33	50.45
Half	2:21:39	10:49	49.40
20M	3:44:39	11:14	49.35
Mara	5:01:32	11:31	49.03

Bespoke Fields

Amend your bespoke fields

Fetch Miles

9:52	Ringroad towards Barton

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Aches & Pains - none to ow! - 1 to 5:	1
Inner Strength - feeble to superman - 1 to 5:	3
Perceived Effort - easy peasy to every last ounce -1 to 5:	3