Tue 28th Feb 2017 at 7:00pm by GlennR

Run > Run-Walk

Good
rain
cold

Follow User
0 👍

Time
45:29
Miles
4.01
Min/mi
11:21
Pacing
84%
WAVA
44.63
Stride(cm)
92
Cals
522
Cadence
155
BPM
129
%MHR
74.8
B/mi
1467
Asc(m)
42
Surface
Road

Notes & Comments

1 comments

Good session. 1.5 minutes walk to start then 1:00/00:30 run-walk. Worked quite hard in the middle two (Busway) miles. Focussing on something to do with momentum that I'd figured out while contemplating swimming.

Slashing it down for the first half, after that lying water everywhere.

Split Summary
===
1) 1m - 12:31(12:31/m) 116/133bpm 128cal 4.79/5.72mph
2) 1m - 10:43(10:43/m) 132/144bpm 132cal 5.6/7.56mph
3) 1m - 10:34(10:34/m) 136/145bpm 131cal 5.68/7.14mph
4) 1m - 11:37(11:37/m) 134/144bpm 131cal 5.16/6.95mph
5) 0.01m - 3(9:14/m) 129/129bpm 6.5/5.36mph

12:31 10:43 10:34 11:37 3

Dvorak
That's quite a decent attack. Attack, decay, sustain, release.

Pin Map

0mi in 0

Pace

54%

16%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:57	1:57	15:36	91 70-112	1420	126 98-166	0/0
0.25	3:33	1:36	12:45	116 107-124	1478	151 118-174	0/2
0.38	5:02	1:29	11:54	117 110-123	1393	151 118-176	1/1
0.50	6:34	1:32	12:16	121 114-128	1483	153 118-182	0/0
0.63	8:02	1:28	11:44	123 115-129	1444	153 118-172	0/1
0.75	9:32	1:30	12:00	126 118-133	1512	153 110-174	1/1
0.88	11:00	1:28	11:45	123 115-130	1445	154 118-172	1/1
1.00	12:30	1:30	12:00	124 117-130	1489	155 110-196	1/1
1.13	13:47	1:17	10:19	132 121-138	1363	173 166-180	0/2
1.25	15:13	1:25	11:22	133 119-139	1512	154 118-178	2/0
1.38	16:37	1:24	11:12	130 121-138	1457	155 100-176	1/0
1.50	17:59	1:22	10:57	130 121-138	1423	158 116-178	0/1
1.63	19:16	1:18	10:20	130 119-139	1344	162 100-178	2/0
1.75	20:32	1:16	10:06	130 120-142	1314	163 118-178	0/1
1.88	21:53	1:20	10:44	135 127-144	1449	156 116-178	2/0
2.00	23:13	1:20	10:43	136 128-144	1458	155 118-178	1/1
2.13	24:36	1:23	11:01	136 127-144	1499	155 112-178	1/1
2.25	25:55	1:20	10:36	137 129-144	1453	156 118-178	0/1
2.38	27:20	1:24	11:15	136 127-142	1529	157 118-192	0/1
2.50	28:40	1:20	10:43	136 127-143	1457	156 120-178	1/1
2.63	29:58	1:18	10:22	138 128-145	1431	159 118-178	0/2
2.75	31:09	1:11	9:30	136 129-144	1291	168 118-178	0/0
2.88	32:26	1:17	10:16	136 129-143	1397	159 118-180	0/1
3.00	33:47	1:21	10:50	137 130-144	1485	156 118-182	0/1
3.13	35:14	1:27	11:37	138 130-144	1603	158 108-180	2/0
3.25	36:45	1:31	12:04	135 124-144	1630	156 100-190	1/1
3.38	38:11	1:26	11:27	132 126-137	1512	154 116-178	1/1
3.50	39:36	1:25	11:22	134 127-142	1523	154 110-176	1/1
3.63	41:01	1:25	11:18	133 126-139	1504	155 116-178	1/0
3.75	42:24	1:23	11:07	136 129-142	1512	155 116-176	0/0
3.88	43:56	1:32	12:17	136 126-143	1670	154 102-186	1/0
4.00	45:25	1:28	11:47	131 125-138	1543	153 96-176	1/0
4.01	45:28	3	9:25	129 128-129	1215	174 174-174	0/0

Heart

129/145max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 45:29

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

155 (196 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.2	172	3.1	30:32	9:47
Walk	32.8	118	0.9	14:55	16:53
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:42	36.08%	More
800m	5:05	10:13	40.79%	More
1km	6:25	10:20	41.99%	More
Mile	10:33	10:33	43.44%	More
5k	33:58	10:56	45.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:45	9:45	46.97
5km	34:16	11:02	45.53
5M	58:06	11:37	43.86
10km	1:13:56	11:54	43.09
10M	2:05:20	12:32	42.09
Half	2:49:06	12:55	40.99
20M	4:30:23	13:31	40.62
Mara	6:04:48	13:55	40.15

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