Tue 27th Dec 2016 at 9:00am by GlennR

Run > General

Good
cold

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Time
56:33
Miles
5.14
Min/mi
11:00
Pacing
84%
WAVA
46.35
Stride(cm)
90
Cals
637
Cadence
162
BPM
132
%MHR
76.1
B/mi
1448
Asc(m)
42
Surface
Road

Notes & Comments

Interesting mashup session. Usual short warm up then 1:00/00:30 for the first three miles. Second mile included cadence work and the third acceleration gliders.

Fourth mile was non-stop, to sort of test things out for next Saturday.

Walked the first 90 seconds of mile five, then back to 1:00/00:30.

I managed to maintain a decent focus on cadence all the way from the start of mile two.

Split Summary
===
1) 1m - 12:30(12:30/m) 121/152bpm 106cal 4.8/6.51mph
2) 1m - 10:56(10:56/m) 127/139bpm 128cal 5.49/6.57mph
3) 1m - 10:47(10:47/m) 133/141bpm 130cal 5.57/6.95mph
4) 1m - 9:12(9:12/m) 148/152bpm 139cal 6.52/7.24mph
5) 1m - 11:36(11:36/m) 132/152bpm 115cal 5.18/6.62mph
6) 0.14m - 1:33(10:39/m) 139/145bpm 19cal 5.63/6.57mph

12:30 10:56 10:47 9:12 11:36 1:33

Pin Map

0mi in 0

Pace

42%

29%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:34	3:34	14:17	94 66-117	1342	132 72-174	0/2
0.50	6:34	3:00	11:59	123 107-142	1474	155 120-176	1/1
0.75	9:33	2:59	11:56	144 137-152	1718	156 118-176	1/2
1.00	12:30	2:57	11:48	131 124-138	1547	156 118-180	2/2
1.25	15:21	2:51	11:25	125 117-132	1428	159 120-182	2/2
1.50	18:11	2:50	11:18	125 115-135	1413	162 122-184	1/1
1.75	20:51	2:40	10:39	130 120-138	1384	166 100-194	2/1
2.00	23:26	2:35	10:21	130 122-139	1346	168 122-190	2/1
2.25	26:05	2:39	10:37	132 123-141	1402	162 122-188	2/2
2.50	28:51	2:46	11:04	131 121-137	1450	162 120-192	5/3
2.75	31:36	2:45	11:00	132 122-139	1452	162 106-190	5/3
3.00	34:13	2:36	10:25	135 125-141	1407	168 100-188	5/2
3.25	36:31	2:18	9:13	144 135-148	1328	182 124-188	0/6
3.50	38:48	2:17	9:07	148 146-150	1349	185 182-190	4/3
3.75	41:09	2:21	9:25	148 147-150	1393	182 180-186	3/4
4.00	43:25	2:16	9:03	150 148-152	1359	184 180-188	1/2
4.25	46:45	3:20	13:19	127 110-152	1692	144 102-182	1/1
4.50	49:35	2:50	11:21	131 121-138	1487	161 118-192	0/1
4.75	52:20	2:45	11:02	134 127-140	1478	165 122-186	1/0
5.00	55:00	2:40	10:40	136 131-145	1450	168 120-194	0/0
5.14	56:33	1:33	10:41	139 135-145	1485	165 122-198	1/1

Heart

132/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 56:33

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (198 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.3	179	4.1	39:44	9:38
Walk	29.7	122	1	16:49	16:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:59	38.96%	More
800m	4:32	9:07	45.71%	More
1km	5:42	9:10	47.36%	More
Mile	9:11	9:11	49.91%	More
5k	32:12	10:22	48.46%	More
5 miles	54:16	10:51	46.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:12	9:12	49.78
5km	32:21	10:25	48.23
5M	54:51	10:58	46.45
10km	1:09:48	11:14	45.65
10M	1:58:19	11:50	44.58
Half	2:39:38	12:11	43.42
20M	4:15:15	12:46	43.03
Mara	5:44:23	13:09	42.53

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