Sat 3rd Jun 2017 at 7:00pm by GlennR

Run > General

warm

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Time
1:14:33
Miles
6.22
Min/mi
11:59
Pacing
82%
WAVA
43.17
Stride(cm)
89
Cals
708
Cadence
150
BPM
125
%MHR
72.2
B/mi
1497
Asc(m)
42
Surface
Road

Notes & Comments

Something of a hybrid session. Needed to do a longer run, did three miles of 00:30/00:30 run-walk with Madame, but then incorporated the missing 800m intervals, with two minute walk/jog recoveries, from my Thursday session once on my own. Run-walk to finish.

Split Summary
===
1) 1m - 14:09(14:09/m) 110/121bpm 117cal 4.24/6.32mph
2) 1m - 12:43(12:43/m) 115/126bpm 105cal 4.72/5.72mph
3) 1m - 12:58(12:58/m) 115/127bpm 97cal 4.63/6.95mph
4) 0.5m - 4:32(9:07/m) 145/153bpm 65cal 6.58/6.8mph
5) 0.16m - 2:00(12:39/m) 133/152bpm 21cal 4.74/6.72mph
6) 0.5m - 4:33(9:07/m) 151/157bpm 68cal 6.59/6.91mph
7) 0.16m - 2:00(12:35/m) 136/155bpm 23cal 4.77/6.76mph
8) 0.5m - 4:19(8:42/m) 153/157bpm 65cal 6.9/7.08mph
9) 0.17m - 2:01(12:13/m) 137/156bpm 22cal 4.91/7.06mph
10) 1m - 12:12(12:12/m) 129/143bpm 102cal 4.91/6.22mph
11) 0.24m - 3:05(12:51/m) 128/135bpm 23cal 4.67/6.51mph

14:09 12:43 12:58 4:32 2:00 4:33 2:00 4:19 2:01 12:12 3:05

Pin Map

0mi in 0

Pace

18%

49%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:50	3:50	15:20	105 82-119	1609	134 86-170	0/1
0.50	7:13	3:23	13:34	112 105-118	1519	141 112-172	0/1
0.75	10:31	3:18	13:11	114 106-121	1503	145 98-192	1/2
1.00	14:09	3:38	14:31	111 100-119	1612	137 108-182	1/2
1.25	17:23	3:14	12:56	112 104-118	1448	145 112-174	2/2
1.50	20:32	3:09	12:36	116 106-126	1461	146 110-176	2/1
1.75	23:46	3:14	12:55	116 107-124	1498	142 108-176	2/1
2.00	26:52	3:06	12:26	117 109-125	1454	144 114-176	2/1
2.25	30:10	3:18	13:12	113 106-121	1493	141 100-184	0/1
2.50	33:26	3:15	13:02	114 103-120	1486	146 106-186	1/0
2.75	36:43	3:18	13:11	117 109-124	1542	142 94-176	0/0
3.00	39:49	3:06	12:24	117 108-127	1451	148 110-176	2/1
3.25	42:08	2:19	9:16	142 128-148	1316	176 150-190	1/2
3.50	44:22	2:14	8:55	149 146-153	1329	177 172-184	0/2
3.75	47:14	2:52	11:29	136 120-151	1562	154 100-200	2/0
4.00	49:32	2:17	9:09	152 148-155	1391	177 174-182	1/2
4.25	52:18	2:46	11:05	146 124-157	1617	155 92-180	1/0
4.50	54:32	2:14	8:56	145 126-154	1294	177 168-184	1/1
4.75	56:42	2:10	8:40	155 154-156	1344	179 176-182	1/2
5.00	59:30	2:48	11:12	141 125-157	1580	154 102-180	0/2
5.25	1:02:32	3:02	12:08	130 123-143	1576	147 92-184	0/2
5.50	1:05:41	3:10	12:38	129 123-133	1631	146 114-178	4/1
5.75	1:08:48	3:06	12:26	129 124-133	1603	147 112-178	1/2
6.00	1:11:47	3:00	11:58	129 124-135	1545	149 114-180	0/0
6.21	1:14:32	2:45	12:48	127 120-133	1625	148 94-184	2/0

Heart

125/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 1:14:33

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

150 (200 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	59.6	172	4.5	44:27	9:52
Walk	40.2	117	1.7	29:56	17:32
Still	0.2	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:36	40.94%	More
800m	4:18	8:40	48.46%	More
1km	5:45	9:15	47.31%	More
Mile	9:24	9:24	49.15%	More
5k	33:08	10:40	47.48%	More
5 miles	57:32	11:30	44.68%	More
10k	1:14:31	12:00	43.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:49	9:49	47.05
5km	34:31	11:07	45.59
5M	58:31	11:42	43.93
10km	1:14:28	11:59	43.18
10M	2:06:14	12:37	42.17
Half	2:50:19	13:00	41.08
20M	4:32:20	13:37	40.71
Mara	6:07:26	14:01	40.24

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