Sat 9th Feb 2019 at 8:00am by Jock Itch

Run > Tempo

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Time
20:55
Miles
3.11
Min/mi
6:44
Pacing
84.8%
WAVA
69.44
Stride(cm)
139
Cals
245
Cadence
172
BPM
138
%MHR
72.9
B/mi
931
Asc(m)
73
Hillscore
3
Surface
Road

Notes & Comments

Got a cold so eased off. Silly to run. Suffered with 3 days off work Mon - Weds.

Split Summary
===
1) 1m - 6:44(6:44/m) 102/135bpm 27cal 8.9/15.36mph
2) 1m - 6:58(6:58/m) 156/164bpm 107cal 8.62/11.27mph
3) 1m - 6:29(6:29/m) 156/163bpm 101cal 9.26/18.68mph
4) 0.11m - 44(6:36/m) 150/157bpm 10cal 9.09/10.14mph

6:44 6:58 6:29 44

Pin Map

0mi in 0

Pace

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.49	10:00	10:00	6:42	119 93-160	798	172 122-176	43/24
2.93	20:00	10:00 +33	6:57	158 144-164	1098	171 126-178	26/43
3.11	21:28	1:28	8:08	149 144-156	1211	172 126-180	4/4

Heart

138/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 26m, Flat prediction 20:46

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.6%	6:56
10 2.3%	6:52
See your biggest climbs

Cadence

172 (180 max) Stride Length: 139cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	172	3.1	20:49	6:54
Walk	0.5	124	0	6	6:38
Pause	2.5	-	-	33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:15	52.74%	More
800m	3:11	6:25	60.25%	More
1km	4:01	6:28	62.32%	More
Mile	6:29	6:29	65.73%	More
5k	21:26	6:54	67.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:22	6:22	66.90
5km	20:54	6:44	69.35
5M	34:25	6:53	68.55
10km	43:13	6:57	68.17
10M	1:11:10	7:07	68.42
Half	1:34:27	7:13	67.68
20M	2:27:11	7:22	68.82
Mara	3:15:20	7:27	69.15

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