Sat 9th Jan 2021 at 8:00am by Runningbug

Run > Run-Walk

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Time
2:31:11
Miles
13.34
Min/mi
11:20
Pacing
73%
WAVA
47.56
Stride(cm)
87
Cals
1294
Cadence
163
BPM
121
%MHR
75.9
B/mi
1376
Asc(m)
248
Hillscore
15
Surface
Road

Notes & Comments

Walk run with Robert

5 mins walk 10 mins run all the way

My house to Rutherglen and back

Very cold -7c

Split Summary
===
1) 1m - 12:24(12:24/m) 153/187bpm 152cal 4.84/6.68mph
2) 1m - 11:47(11:47/m) 129/184bpm 105cal 5.09/6.49mph
3) 1m - 12:24(12:24/m) 106/126bpm 72cal 4.84/6.07mph
4) 1m - 9:59(9:59/m) 114/120bpm 82cal 6.01/6.3mph
5) 1m - 11:49(11:49/m) 107/125bpm 78cal 5.08/6.24mph
6) 1m - 12:06(12:06/m) 105/123bpm 73cal 4.96/6.51mph
7) 1m - 12:10(12:10/m) 109/133bpm 86cal 4.93/6.62mph
8) 1m - 11:24(11:24/m) 114/129bpm 94cal 5.26/6.3mph
9) 1m - 10:02(10:02/m) 122/139bpm 105cal 5.98/7.28mph
10) 1m - 11:46(11:46/m) 114/134bpm 93cal 5.1/6.97mph
11) 1m - 12:04(12:04/m) 114/142bpm 90cal 4.97/6.72mph
12) 1m - 10:30(10:30/m) 128/142bpm 116cal 5.72/6.45mph
13) 1m - 9:47(9:47/m) 128/142bpm 108cal 6.13/7.01mph
14) 0.34m - 3:01(8:50/m) 136/142bpm 40cal 6.79/6.87mph

12:24 11:47 12:24 9:59 11:49 12:06 12:10 11:24 10:02 11:46 12:04 10:30 9:47 3:01

Pace

28%

30%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.75	10:00	10:00 +10	13:21	143 100-177	1910	154 114-178	9/13
1.63	20:00	10:00	11:17	155 83-187	1750	160 122-182	11/26
2.57	30:00	10:00	10:43	109 85-126	1169	171 120-178	10/29
3.34	40:00	10:00	12:59	106 90-121	1376	155 118-178	21/12
4.21	50:00	10:00	11:30	110 85-120	1265	162 122-178	3/28
5.16	1:00:00	10:00	10:28	114 86-124	1194	170 122-180	15/21
5.94	1:10:00	10:00	12:50	104 83-122	1336	155 122-180	5/21
6.74	1:20:00	10:00	12:32	112 86-132	1404	152 118-180	17/10
7.76	1:30:00	10:00	9:49	119 90-128	1169	175 116-180	9/15
8.55	1:40:00	10:00	12:40	112 89-130	1419	155 120-180	23/6
9.41	1:50:00	10:00	11:37	119 91-139	1382	158 122-184	21/17
10.44	2:00:00	10:00	9:39	129 95-141	1246	177 120-244	34/5
11.21	2:10:00	10:00	12:57	111 88-142	1437	152 122-180	8/24
12.09	2:20:00	10:00	11:24	127 97-142	1447	160 122-180	32/5
13.20	2:30:00	10:00	9:02	134 102-142	1210	178 124-184	24/12
13.34	2:31:21	1:21	9:27	130 129-135	1230	177 176-178	0/7

Heart

121/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 248m, Range 83m, Flat prediction 2:36:24

Elevation Graph

Biggest Climbs (m)	Min/mi
28 2.5%	9:36
28 1.8%	11:43
22 1.7%	10:40
18 2.4%	10:20
16 2.0%	12:42
13 1.4%	8:55
See your biggest climbs

Cadence

163 (244 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.0	176	10.6	1:42:51	9:44
Walk	32.0	124	2.8	48:30	17:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	40.47%	More
800m	4:22	8:48	47.74%	More
1km	5:30	8:52	49.37%	More
Mile	8:58	8:58	51.53%	More
5k	33:08	10:40	47.48%	More
5 miles	53:16	10:39	48.27%	More
10k	1:07:20	10:50	47.75%	More
10 miles	1:51:13	11:07	47.87%	More
Half	2:27:12	11:14	47.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	45.35
5km	33:10	10:41	47.45
5M	54:25	10:53	47.24
10km	1:08:14	10:59	47.12
10M	1:52:00	11:12	47.53
Half	2:28:21	11:19	47.16
20M	3:50:28	11:31	48.11
Mara	5:05:18	11:39	48.43

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