Sat 28th Apr 2018 at 6:00am by Rrunner

Run > Tempo

Amazing
cold

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Time
19:08
Miles
3.12
Min/mi
6:08
Pacing
95%
WAVA
70.50
Stride(cm)
157
Cals
278
Cadence
167
BPM
163
%MHR
88
B/mi
998
Asc(m)
25
Surface
Road

Notes & Comments

In place of this morning's parkrun, life gets in the way again 😀

Set off aiming for mid 160s HR which I hoped would bring me in somewhere under 20 mins. Really pleased to see I did nearly a minute faster. Sure in more race conditions I could have gone faster but this is a great indicator before marathon training kicks off.

Split Summary
===
1) 1km - 3:52(3:52/km) 156/164bpm 53cal 15.53/17.1kmph
2) 1km - 3:55(3:55/km) 165/170bpm 58cal 15.35/15.72kmph
3) 1km - 3:52(3:52/km) 165/169bpm 57cal 15.52/15.99kmph
4) 1km - 3:48(3:48/km) 164/167bpm 56cal 15.78/16.06kmph
5) 1km - 3:38(3:38/km) 166/169bpm 54cal 16.51/17.33kmph
6) 0.02km - 3(3:44/km) 168/168bpm 16.08/17.33kmph

3:52 3:55 3:52 3:48 3:38 3

Pace

34%

46%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	44	44	5:56	146 136-155	865	176 172-182	0/2
0.25	1:29	45	5:56	157 154-160	932	174 172-176	0/0
0.38	2:18	49	6:31	156 154-158	1017	170 168-174	2/1
0.50	3:06	48	6:23	159 156-162	1014	170 168-172	0/2
0.63	3:53	48	6:20	162 160-164	1027	167 166-170	3/0
0.75	4:40	47	6:18	164 163-166	1032	169 168-172	0/1
0.88	5:26	45	6:01	165 162-168	992	167 164-170	0/1
1.00	6:14	48	6:27	165 164-167	1063	166 164-168	2/0
1.13	7:01	47	6:19	166 164-169	1049	166 164-168	0/2
1.25	7:49	48	6:22	166 164-168	1058	166 164-168	1/1
1.38	8:36	47	6:15	166 165-167	1038	167 166-168	2/0
1.50	9:22	46	6:05	166 164-167	1011	166 166-168	0/2
1.63	10:08	46	6:11	164 163-165	1015	165 164-166	0/0
1.75	10:55	47	6:17	165 161-167	1035	165 162-168	2/1
1.88	11:42	47	6:18	164 159-167	1034	165 162-166	0/2
2.00	12:28	46	6:08	165 165-166	1013	166 164-166	3/1
2.13	13:16	48	6:23	164 161-166	1048	164 162-166	1/1
2.25	14:01	44	5:54	165 163-166	974	165 164-166	0/1
2.38	14:46	46	6:06	165 164-167	1007	166 164-166	1/0
2.50	15:32	45	6:04	164 161-165	995	165 162-166	1/1
2.63	16:18	46	6:07	166 164-169	1015	167 164-168	1/2
2.75	17:03	46	6:06	165 162-168	1005	166 162-170	3/0
2.88	17:48	44	5:53	165 162-167	971	166 164-168	0/2
3.00	18:29	42	5:34	165 162-169	919	166 164-170	0/0
3.11	19:06	37	5:31	168 167-169	928	168 168-170	2/1

Heart

163/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 3m, Flat prediction 19:08

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (182 max) Stride Length: 157cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	167	3.1	19:06	6:08
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	55.56%	More
800m	2:52	5:46	61.26%	More
1km	3:38	5:51	63.21%	More
Mile	5:55	5:55	66.72%	More
5k	19:04	6:08	70.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:38	5:38	70.16
5km	19:03	6:08	70.51
5M	31:45	6:21	68.67
10km	40:05	6:27	67.86
10M	1:06:48	6:41	67.23
Half	1:29:16	6:49	66.02
20M	2:20:35	7:02	66.43
Mara	3:07:51	7:10	66.29

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Volume (kg)
TE
RPE