Fri 20th Oct 2017 at 9:00am by MrMo

Run > General

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Time
46:35
Miles
5.00
Min/mi
9:19
Pacing
95%
WAVA
48.29
Stride(cm)
100
Cals
483
Cadence
173
BPM
146
%MHR
75.4
B/mi
1356
Asc(m)
42
Surface
Road

Notes & Comments

Easy jog around the Hammersmith loop feeling a bit tired.

Had some massage and physio last night and my right calf has been a bit gnarly and the groin is a bit tender.

Split Summary
===
1) 1m - 9:31(9:31/m) 133/148bpm 88cal 6.3/6.72mph
2) 1m - 9:17(9:17/m) 143/153bpm 96cal 6.46/6.89mph
3) 1m - 9:28(9:28/m) 148/155bpm 102cal 6.34/6.99mph
4) 1m - 9:11(9:11/m) 150/156bpm 97cal 6.54/7.03mph
5) 1m - 9:06(9:06/m) 154/163bpm 100cal 6.6/7.2mph
6) 0m - 2(7:14/m) 158/158bpm 8.28/6.91mph

9:31 9:17 9:28 9:11 9:06 2

Pace

22%

72%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:32	2:32	10:09	122 95-135	1237	172 164-176	5/3
0.50	4:51	2:19	9:16	131 127-135	1215	173 168-178	4/5
0.75	7:12	2:21	9:24	137 131-148	1288	172 168-176	9/15
1.00	9:31	2:18	9:14	141 135-148	1301	172 166-178	11/2
1.25	11:51	2:20	9:20	140 138-144	1308	173 166-176	7/11
1.50	14:13	2:22	9:29	142 138-148	1346	175 170-182	7/9
1.75	16:31	2:19	9:14	143 141-145	1321	174 170-178	7/6
2.00	18:48	2:16	9:05	150 145-153	1363	174 170-180	8/5
2.25	21:07	2:19	9:16	147 143-151	1361	172 168-176	4/5
2.50	23:27	2:20	9:20	146 143-148	1363	174 168-178	6/6
2.75	25:52	2:25	9:42	151 147-155	1464	173 160-178	5/7
3.00	28:16	2:24	9:36	149 143-153	1429	173 158-176	6/5
3.25	30:34	2:17	9:10	149 146-153	1366	174 168-178	6/8
3.50	32:55	2:22	9:26	149 146-153	1406	172 146-182	7/6
3.75	35:13	2:18	9:11	149 146-154	1369	174 168-178	5/5
4.00	37:27	2:14	8:56	152 147-155	1358	172 162-176	3/4
4.25	39:50	2:23	9:32	152 150-154	1449	174 170-178	3/8
4.50	42:09	2:19	9:16	152 150-153	1407	173 156-176	8/3
4.75	44:23	2:14	8:57	155 151-163	1387	175 170-180	6/5
5.00	46:33	2:10	8:39	159 156-162	1375	172 164-178	5/5
5.00	46:35	2	11:13	157 157-157	1762	164 164-164	0/0

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 46:35

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (182 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.5	173	4.9	44:56	9:16
Walk	3.5	163	0.2	1:39	10:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	36.94%	More
800m	4:20	8:44	41.96%	More
1km	5:32	8:54	43.04%	More
Mile	9:03	9:03	45.00%	More
5k	28:40	9:14	48.28%	More
5 miles	46:33	9:19	48.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:11	8:11	49.73
5km	27:52	8:58	49.66
5M	46:35	9:19	48.27
10km	58:54	9:29	47.63
10M	1:38:29	9:51	47.03
Half	2:11:49	10:04	46.10
20M	3:28:11	10:25	46.25
Mara	4:38:41	10:38	46.07

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