Tue 10th Oct 2017 at 6:00am by MrMo

Run > Recovery Run

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Time
46:58
Miles
5.00
Min/mi
9:24
Pacing
95%
WAVA
47.90
Stride(cm)
99
Cals
472
Cadence
173
BPM
145
%MHR
75.3
B/mi
1365
Asc(m)
42
Hillscore
2
Surface
Road

Notes & Comments

Back in Glasgow. This was a 6am jog along the river that wasn't thought out very well. Need to plot out better routes for the dark if I'm going to be here often.

This was pretty uneventful and I felt fine.

Split Summary
===
1) 1m - 9:37(9:37/m) 137/146bpm 90cal 6.24/6.68mph
2) 1m - 9:27(9:27/m) 144/148bpm 96cal 6.36/6.57mph
3) 1m - 9:18(9:18/m) 145/151bpm 92cal 6.45/6.85mph
4) 1m - 9:17(9:17/m) 149/152bpm 93cal 6.47/9.56mph
5) 1m - 9:17(9:17/m) 154/159bpm 101cal 6.46/7.45mph
6) 0m - 2(8:12/m) 157/157bpm 7.32/6.62mph

9:37 9:27 9:18 9:17 9:17 2

Pace

20%

71%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:24	2:24	9:37	123 96-134	1183	171 162-182	1/5
0.50	4:51	2:26	9:45	138 135-140	1346	172 170-174	1/5
0.75	7:12	2:22	9:27	141 139-144	1333	171 158-174	3/4
1.00	9:37	2:24	9:36	144 142-145	1384	174 170-176	6/6
1.25	11:59	2:22	9:28	145 143-147	1373	173 170-176	2/6
1.50	14:22	2:23	9:33	143 139-147	1365	172 162-176	2/2
1.75	16:42	2:20	9:21	144 139-147	1346	172 168-178	4/1
2.00	19:03	2:21	9:24	144 142-147	1354	174 168-178	9/9
2.25	21:19	2:16	9:02	145 141-150	1311	173 168-178	3/5
2.50	23:39	2:20	9:19	145 144-148	1351	174 172-176	5/1
2.75	25:57	2:18	9:14	146 144-149	1348	174 172-176	4/8
3.00	28:22	2:25	9:38	146 143-149	1407	172 154-178	9/8
3.25	30:41	2:19	9:17	148 145-151	1374	172 168-178	2/2
3.50	32:57	2:17	9:07	148 146-150	1349	175 172-184	3/4
3.75	35:19	2:22	9:27	148 146-151	1399	173 160-178	3/2
4.00	37:38	2:19	9:15	150 148-152	1389	174 172-178	9/10
4.25	39:58	2:20	9:20	152 149-154	1417	173 170-178	3/1
4.50	42:24	2:26	9:43	155 152-159	1505	173 148-180	7/2
4.75	44:40	2:16	9:04	154 152-157	1396	175 164-178	3/4
5.00	46:55	2:16	9:03	155 151-158	1402	175 164-180	1/6
5.00	46:58	3	9:21	157 157-157	1468	168 168-168	0/0

Heart

145/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 18m, Flat prediction 46:58

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.5%	9:26
10 4.9%	9:10
See your biggest climbs

Cadence

173 (184 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	173	5	46:33	9:22
Walk	0.9	159	0	25	13:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	37.61%	More
800m	4:24	8:52	41.34%	More
1km	5:40	9:07	41.99%	More
Mile	9:12	9:12	44.21%	More
5k	28:50	9:17	48.01%	More
5 miles	46:55	9:23	47.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	49.23
5km	28:06	9:03	49.25
5M	46:58	9:24	47.88
10km	59:23	9:33	47.24
10M	1:39:17	9:56	46.65
Half	2:12:55	10:09	45.72
20M	3:29:54	10:30	45.88
Mara	4:40:58	10:43	45.70

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