Wed 22nd Feb 2017 at 5:00am by Sigh

Run > Easy

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Time
32:40
Miles
3.11
Min/mi
10:30
Pacing
93%
WAVA
44.11
Stride(cm)
95
Cals
412
Cadence
162
BPM
144
%MHR
80.8
B/mi
1510
Asc(m)
42
Hillscore
3
Surface
Road

Notes & Comments

Easy run; building back up

The run I should have done on Monday; however, I wanted to get some intervals in as a benchmark of current performance - so this was the rec run from Sunday's short tempo and Monday's intervals. Nice easy plod around the streets in the fresh morning rain.

6:28 6:31 6:52 6:33 6:13 2

Pin Map

0mi in 0

Pace

18%

64%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:23	120 91-138	1247	161 158-162	0/2
0.25	2:38	1:21	10:45	139 137-142	1493	161 160-164	0/3
0.38	3:58	1:20	10:39	141 137-144	1503	162 158-166	0/1
0.50	5:14	1:15	10:01	143 140-147	1433	164 162-168	2/0
0.63	6:29	1:16	10:06	147 145-149	1484	164 162-166	0/2
0.75	7:44	1:15	9:59	146 134-154	1458	164 162-166	0/1
0.88	9:01	1:17	10:13	152 149-156	1552	163 162-164	1/1
1.00	10:16	1:15	9:59	151 147-155	1507	163 158-166	1/1
1.13	11:37	1:21	10:51	134 121-144	1454	162 156-168	4/0
1.25	13:04	1:27	11:34	146 144-147	1689	161 158-164	5/0
1.38	14:24	1:21	10:45	142 139-145	1527	161 158-166	6/0
1.50	15:47	1:22	10:59	145 143-148	1593	160 158-164	2/3
1.63	17:08	1:21	10:51	141 137-146	1530	161 160-162	5/0
1.75	18:37	1:29	11:51	143 140-145	1695	159 156-160	7/0
1.88	19:58	1:21	10:47	145 142-147	1563	161 158-164	1/2
2.00	21:16	1:18	10:22	147 145-149	1525	162 160-164	0/3
2.13	22:36	1:21	10:45	146 143-149	1569	161 156-162	1/4
2.25	23:56	1:20	10:39	151 146-154	1607	162 160-164	3/0
2.38	25:15	1:19	10:28	150 145-153	1570	160 158-162	0/10
2.50	26:34	1:19	10:34	145 142-147	1531	161 160-166	2/0
2.63	27:55	1:21	10:47	143 137-147	1542	161 160-164	2/0
2.75	29:17	1:22	10:56	149 141-155	1628	161 160-162	5/0
2.88	30:33	1:16	10:08	151 147-157	1531	163 160-168	0/8
3.00	31:39	1:06	8:49	150 146-159	1323	165 162-166	0/6
3.11	32:39	1:00	9:06	159 156-161	1448	168 166-172	1/1

Heart

144/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 30m, Flat prediction 32:19

Elevation Graph

Biggest Climbs (m)	Min/mi
17 3.2%	11:00
15 3.6%	10:57
See your biggest climbs

Cadence

162 (172 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	3.1	32:39	10:30
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:01	36.34%	More
800m	4:54	9:51	38.92%	More
1km	6:13	10:00	39.95%	More
Mile	10:14	10:14	41.33%	More
5k	32:37	10:30	44.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:49	9:49	43.06
5km	32:38	10:30	44.07
5M	54:02	10:48	43.31
10km	1:08:02	10:57	42.94
10M	1:52:40	11:16	42.85
Half	2:30:00	11:27	42.25
20M	3:54:54	11:45	42.75
Mara	5:12:44	11:56	42.82

Fetch Miles

10:01

Mount Ave towards Whitebridge

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