Thu 4th Aug 2022 at 6:53am by northernslowcoach

Run > General

warm

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Time
41:51
Miles
3.26
Min/mi
12:50
Pacing
75%
WAVA
42.33
Stride(cm)
77
Cals
471
Cadence
162
BPM
149
%MHR
87.4
B/mi
1918
Asc(m)
251
Hillscore
5
Surface
Road

Notes & Comments

3 comments

steady chatty bow run with A

Split Summary
===
1) 1m - 12:08(12:08/m) 140/159bpm [1698b/mi] 127cal 4.95/6.28mph
2) 1m - 14:28(14:28/m) 142/165bpm [2053b/mi] 147cal 4.15/5.95mph
3) 1m - 12:25(12:25/m) 164/176bpm [2036b/mi] 159cal 4.83/5.99mph
4) 0.26m - 2:51(11:05/m) 168/179bpm [1863b/mi] 38cal 5.41/6.22mph

12:08 14:28 12:25 2:51

	Autumnleaves Lovely ❤️
	Bintmcskint A morning bow
	Rosehip Thursday bow

Pin Map

lunchtime route

0mi in 0

Pace

23%

13%

25%

21%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:01	115 78-144	1037	169 122-178	0/0
0.25	2:36	1:28	11:45	140 135-149	1644	172 170-176	7/2
0.38	4:07	1:32	12:13	143 140-146	1747	166 134-176	0/14
0.50	5:27	1:20	10:38	145 141-151	1541	173 170-174	12/11
0.63	7:24	1:57	15:37	139 130-149	2170	165 88-180	9/9
0.75	9:13	1:48	14:28	146 130-159	2111	139 120-178	15/13
0.88	10:43	1:31	12:05	136 119-153	1643	165 122-178	18/6
1.00	12:08	1:25	11:19	151 149-155	1708	175 174-178	19/23
1.13	13:43	1:35	12:41	152 148-158	1928	173 170-176	20/18
1.25	15:56	2:13	17:44	137 119-154	2429	125 110-174	12/2
1.38	18:29	2:32	20:19	121 114-133	2459	118 90-122	21/13
1.50	19:59	1:30	12:00	149 125-165	1789	171 122-238	12/3
1.63	21:26	1:27	11:35	156 155-158	1806	173 170-178	3/3
1.75	22:40	1:14	9:53	158 157-160	1562	172 170-174	8/26
1.88	24:38	1:58	15:44	149 139-159	2343	135 122-174	14/15
2.00	26:34	1:57	15:34	140 130-157	2178	147 114-172	12/11
2.13	27:52	1:17	10:17	168 152-176	1729	173 168-178	4/11
2.25	29:15	1:24	11:09	167 161-170	1863	174 170-176	4/6
2.38	30:39	1:24	11:09	163 155-168	1818	174 172-176	8/10
2.50	32:06	1:27	11:35	165 162-167	1912	174 172-176	22/18
2.63	33:24	1:18	10:25	167 165-169	1738	174 172-176	6/21
2.75	35:26	2:02	16:15	162 152-171	2632	170 122-178	18/8
2.88	37:02	1:37	12:53	167 164-170	2150	175 172-178	18/15
3.00	39:01	1:58	15:47	154 145-163	2430	143 122-176	21/4
3.13	40:24	1:23	11:08	166 143-179	1847	174 122-182	8/10
3.25	41:47	1:23	11:05	175 173-176	1939	176 172-180	14/23

Heart

149/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 251m, Range 53m, Flat prediction 41:19

Elevation Graph

Biggest Climbs (m)	Min/mi
15 12.3%	11:24
14 7.9%	14:57
13 11.2%	12:29
12 9.4%	17:35
See your biggest climbs

Cadence

162 (238 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.9	174	2.7	30:07	11:21
Walk	27.4	121	0.6	11:28	18:56
Still	0.7	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:23	38.28%	More
800m	5:24	10:52	40.22%	More
1km	6:45	10:52	41.92%	More
Mile	11:56	11:56	40.44%	More
5k	40:11	12:56	41.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:24	11:24	42.31
5km	39:42	12:47	42.45
5M	1:07:00	13:24	41.07
10km	1:25:05	13:42	40.50
10M	2:23:36	14:22	39.56
Half	3:13:16	14:45	38.40
20M	5:07:49	15:23	37.97
Mara	6:54:16	15:49	37.38

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