Tue 6th Jun 2017 at 6:00pm by GlennR

Run > Tempo

rain
windy

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Time
53:22
Miles
5.00
Min/mi
10:40
Pacing
84%
WAVA
48.19
Stride(cm)
94
Cals
642
Cadence
161
BPM
134
%MHR
77.2
B/mi
1426
Asc(m)
42
Surface
Road

Notes & Comments

Three tempo miles in the middle, with a mile each of run-walk warm up and cool down.

Wind was in my face for the first half and behind for the second, but you can see that in the numbers.

Split Summary
===
1) 1m - 12:23(12:22/m) 111/124bpm 112cal 4.85/7.22mph
2) 1m - 9:55(9:55/m) 139/145bpm 140cal 6.05/6.89mph
3) 1m - 9:40(9:40/m) 145/147bpm 141cal 6.21/6.47mph
4) 1m - 9:10(9:10/m) 149/153bpm 138cal 6.55/6.87mph
5) 1m - 12:12(12:12/m) 132/155bpm 111cal 4.92/7.58mph
6) 0m - 2(10:21/m) 133/133bpm 5.79/5.18mph

12:23 9:55 9:40 9:10 12:12 2

Pin Map

0mi in 0

Pace

27%

48%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:25	3:25	13:40	100 74-115	1367	138 86-170	0/1
0.50	6:26	3:01	12:04	111 103-119	1339	146 106-174	0/1
0.75	9:24	2:58	11:52	117 109-123	1388	147 118-188	1/2
1.00	12:22	2:58	11:53	118 110-124	1402	147 96-174	1/2
1.25	14:48	2:25	9:42	132 119-138	1280	173 170-176	2/2
1.50	17:18	2:30	10:02	140 137-142	1404	174 172-176	1/1
1.75	19:49	2:31	10:04	142 140-144	1429	173 170-178	2/1
2.00	22:17	2:29	9:54	143 142-145	1416	173 170-182	2/1
2.25	24:45	2:27	9:49	143 141-145	1405	173 172-174	2/2
2.50	27:12	2:27	9:48	145 142-146	1421	173 172-176	5/3
2.75	29:33	2:22	9:26	146 144-147	1378	173 166-176	3/6
3.00	31:58	2:24	9:37	145 143-146	1395	173 170-176	3/2
3.25	34:19	2:21	9:24	147 142-149	1382	174 172-178	1/2
3.50	36:36	2:17	9:08	148 147-150	1353	175 170-188	1/1
3.75	38:51	2:15	9:01	149 147-151	1343	176 174-178	1/2
4.00	41:07	2:16	9:05	152 150-153	1382	176 172-178	1/2
4.25	44:11	3:04	12:14	139 123-155	1701	146 100-176	2/1
4.50	47:12	3:02	12:07	129 123-133	1562	145 96-176	2/2
4.75	50:15	3:02	12:08	128 121-135	1554	146 96-178	1/0
5.00	53:19	3:05	12:20	131 123-137	1615	149 116-178	1/0
5.00	53:22	3	10:33	133 133-133	1403	173 172-174	0/0

Heart

134/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 9m, Flat prediction 53:22

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

161 (188 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.7	172	4.3	41:28	9:39
Walk	22.3	119	0.7	11:54	16:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	39.91%	More
800m	4:25	8:53	47.29%	More
1km	5:34	8:58	48.84%	More
Mile	9:07	9:07	50.67%	More
5k	29:53	9:37	52.66%	More
5 miles	53:17	10:39	48.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	51.60
5km	31:29	10:08	49.98
5M	53:22	10:40	48.17
10km	1:07:55	10:56	47.34
10M	1:55:08	11:31	46.24
Half	2:35:20	11:51	45.04
20M	4:08:22	12:25	44.64
Mara	5:35:06	12:47	44.12

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