Thu 16th Jan 2020 at 6:00am by northernslowcoach

Run > General

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Time
36:50
Miles
3.23
Min/mi
11:24
Pacing
81.8%
WAVA
46.09
Stride(cm)
81
Cals
447
Cadence
175
BPM
153
%MHR
89.5
B/mi
1746
Asc(m)
88
Hillscore
6
Surface
Road

Notes & Comments

3 comments

Before work with C

Split Summary
===
1) 1m - 10:52(10:52/m) 147/164bpm 125cal 5.52/6.7mph
2) 1m - 11:29(11:29/m) 157/168bpm 141cal 5.23/6.16mph
3) 1m - 12:02(12:02/m) 158/170bpm 149cal 4.99/6.12mph
4) 0.23m - 2:27(10:39/m) 164/166bpm 32cal 5.63/5.99mph

10:52 11:29 12:02 2:27

	Rosehip morning
	Autumnleaves Morning to you
	snogard

Pin Map

0mi in 0

Pace

19%

27%

40%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.93	10:00	10:00	10:43	143 97-164	1532	174 122-180	27/26
1.79	20:00	10:00	11:39	158 150-167	1840	176 168-178	36/21
2.61	30:00	10:00	12:17	154 125-164	1890	175 124-182	20/22
3.23	36:49	6:49	10:56	164 159-170	1793	177 172-180	5/16

Heart

153/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 88m, Range 44m, Flat prediction 35:20

Elevation Graph

Biggest Climbs (m)	Min/mi
34 3.5%	11:53
14 2.8%	13:07
13 2.3%	11:41
See your biggest climbs

Cadence

175 (182 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.5	175	3.2	36:39	11:21
Walk	0.1	123	0	2	1:20:27
Still	0.4	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	39.74%	More
800m	5:05	10:13	41.31%	More
1km	6:31	10:29	41.99%	More
Mile	10:51	10:51	42.99%	More
5k	35:33	11:27	45.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:09	10:09	45.99
5km	35:17	11:21	46.22
5M	59:34	11:55	44.67
10km	1:15:39	12:10	44.03
10M	2:07:41	12:46	42.96
Half	2:51:50	13:07	41.69
20M	4:33:41	13:41	41.16
Mara	6:08:20	14:04	40.49

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