Tue 9th Jan 2018 at 7:00pm by denisef

Run > General

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Time
1:04:04
Miles
5.01
Min/mi
12:47
Pacing
80%
WAVA
38.18
Stride(cm)
87
Cals
797
Cadence
145
BPM
161
%MHR
94
B/mi
2055
Asc(m)
42
Surface
Road

Notes & Comments

First WJ run of the year. Determined to do 5 in preparation for a Frostbite on Sunday. Stopped at the top of Sheldrick Walk to say goodbye to Jenny, hence the pace in mile 2!

Split Summary
===
1) 1m - 12:23(12:23/m) 150/163bpm 137cal 4.85/6.07mph
2) 1m - 14:15(14:15/m) 158/165bpm 168cal 4.21/5.22mph
3) 1m - 12:35(12:35/m) 164/173bpm 160cal 4.77/5.3mph
4) 1m - 12:20(12:20/m) 167/179bpm 162cal 4.86/5.36mph
5) 1m - 12:27(12:27/m) 173/179bpm 169cal 4.82/5.28mph
6) 0.01m - 4(11:44/m) 173/174bpm 1cal 5.11/5.16mph

12:23 14:15 12:35 12:20 12:27 4

Pace

27%

16%

21%

15%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:53	2:53	11:34	139 101-163	1607	151 118-166	1/3
0.50	6:01	3:08	12:31	151 143-162	1890	148 144-152	2/1
0.75	9:10	3:08	12:33	154 147-159	1934	145 142-152	1/2
1.00	12:22	3:13	12:52	157 155-159	2019	144 142-146	3/0
1.25	15:43	3:20	13:21	157 155-160	2097	143 140-144	1/0
1.50	18:51	3:08	12:33	159 156-162	1995	143 142-144	2/1
1.75	22:11	3:20	13:19	162 159-164	2158	144 142-148	1/3
2.00	26:37	4:26	17:44	152 126-165	2694	145 116-152	3/2
2.25	29:39	3:03	12:11	163 159-165	1985	145 142-148	1/2
2.50	32:43	3:04	12:14	165 162-171	2019	147 144-150	1/4
2.75	35:58	3:15	13:00	163 159-167	2120	142 100-148	2/3
3.00	39:13	3:15	12:58	165 160-173	2140	142 110-150	3/1
3.25	42:26	3:13	12:54	162 151-168	2089	143 116-154	1/1
3.50	45:25	2:59	11:55	165 163-167	1966	146 142-150	2/3
3.75	48:29	3:04	12:17	170 167-173	2088	145 142-150	3/2
4.00	51:33	3:04	12:15	170 166-177	2084	144 142-148	4/1
4.25	54:47	3:14	12:55	173 169-177	2236	143 140-148	2/4
4.50	57:57	3:11	12:43	171 164-175	2174	141 108-144	2/3
4.75	1:00:56	2:58	11:54	173 167-179	2058	144 140-146	1/3
5.00	1:03:59	3:04	12:15	174 171-178	2131	145 140-150	3/2
5.01	1:04:06	7 +2	19:34	174 173-174	3405	145 144-146	0/0

Heart

161/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 8m, Flat prediction 1:04:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

145 (166 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	30.4	149	1.6	19:30	12:08
Walk	69.1	142	3.4	44:17	13:02
Still	0.5	-	-	19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:51	11:29	29.23%	More
800m	5:58	12:01	32.75%	More
1km	7:25	11:56	34.25%	More
Mile	12:14	12:14	35.01%	More
5k	38:41	12:27	38.70%	More
5 miles	1:03:58	12:48	38.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:37	11:37	36.89
5km	38:36	12:25	38.79
5M	1:03:56	12:47	38.20
10km	1:20:30	12:57	38.14
10M	2:13:18	13:20	38.10
Half	2:57:28	13:33	37.87
20M	4:37:54	13:54	38.01
Mara	6:10:00	14:07	37.72

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