Wed 4th Jul 2018 at 7:00pm by larkim

Run > Tempo

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Time
56:56
Miles
7.51
Min/mi
7:35
Pacing
89%
WAVA
61.19
Stride(cm)
112
Cals
754
Cadence
190
BPM
154
%MHR
84
B/mi
1165
Asc(m)
42
Hillscore
9
Surface
Road

Notes & Comments

Pretty demoralising really. Intended four miles easy, three tempo and a mile cool down but cut the tempo short by half a mile and everything below the knee felt grumbly and sore. Probably just the heat as ~~strava~~ says I got a segment pr but I do wish the summer weather would end!

Split Summary
===
1) 1m - 7:53(7:53/m) 130/143bpm 80cal 7.61/9.41mph
2) 1m - 7:39(7:39/m) 146/152bpm 97cal 7.84/8.33mph
3) 1m - 7:55(7:55/m) 151/153bpm 105cal 7.58/7.91mph
4) 1m - 7:48(7:48/m) 150/155bpm 98cal 7.7/7.89mph
5) 1m - 6:47(6:47/m) 166/172bpm 101cal 8.84/9.18mph
6) 1m - 6:49(6:49/m) 172/176bpm 106cal 8.81/9.37mph
7) 1m - 7:43(7:43/m) 164/173bpm 110cal 7.77/9.29mph
8) 0.51m - 4:22(8:34/m) 158/162bpm 57cal 7.01/7.43mph

7:53 7:39 7:55 7:48 6:47 6:49 7:43 4:22

Pin Map

0mi in 0

Pace

20%

42%

22%

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	2:09	2:09	8:37	109 77-143	939	175 126-182	28/5
0.50	4:15	2:06	8:23	140 138-142	1175	180 176-186	7/17
0.75	6:03	1:48	7:11	138 132-141	992	181 176-184	16/46
1.00	7:53	1:50	7:19	136 133-139	995	182 178-186	1/23
1.25	9:43	1:50	7:20	140 134-144	1027	185 182-188	3/11
1.50	11:39	1:56	7:43	145 142-148	1119	187 184-188	6/6
1.75	13:35	1:56	7:44	148 146-149	1145	186 184-188	8/7
2.00	15:32	1:58	7:51	150 146-152	1178	186 184-188	6/4
2.25	17:33	2:00	8:02	150 146-152	1205	187 184-188	7/2
2.50	19:36	2:03	8:10	152 151-153	1243	186 184-188	8/1
2.75	21:30	1:55	7:39	152 151-153	1164	187 186-190	4/1
3.00	23:27	1:57	7:46	149 146-152	1158	187 184-190	2/10
3.25	25:24	1:57	7:48	148 146-150	1155	187 184-190	1/6
3.50	27:23	1:59	7:57	153 149-154	1215	187 186-188	7/4
3.75	29:19	1:56	7:43	149 147-152	1149	187 184-188	2/9
4.00	31:15	1:56	7:43	150 145-153	1158	188 184-192	2/5
4.25	32:55	1:40	6:40	160 154-163	1068	197 192-198	0/2
4.50	34:37	1:43	6:50	165 162-167	1129	199 186-202	2/1
4.75	36:19	1:42	6:48	168 166-170	1143	201 196-204	6/2
5.00	38:02	1:42	6:49	171 169-172	1167	200 194-204	9/2
5.25	39:42	1:40	6:41	171 170-172	1144	201 198-204	4/7
5.50	41:22	1:40	6:41	167 124-174	1115	201 198-204	5/3
5.75	43:07	1:45	6:59	174 173-175	1215	199 196-202	9/2
6.00	44:51	1:44	6:54	172 169-174	1187	199 196-202	3/4
6.25	46:28	1:37	6:28	170 169-171	1099	202 198-204	1/8
6.50	48:10	1:42	6:49	171 169-173	1165	201 198-206	4/3
6.75	50:28	2:18	9:14	159 155-172	1467	178 128-188	6/2
7.00	52:34	2:06	8:23	159 157-161	1334	188 184-190	6/2
7.25	54:45	2:11	8:44	159 156-161	1388	186 182-190	11/3
7.50	56:51	2:06	8:26	157 155-161	1323	187 186-188	7/8

Heart

154/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 86m, Flat prediction 56:46

Elevation Graph

Biggest Climbs (m)	Min/mi
28 16.9%	8:09
19 1.6%	8:00
16 13.6%	5:38
14 1.9%	6:54
10 5.2%	9:24
See your biggest climbs

Cadence

190 (206 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	190	7.5	56:17	7:33
Walk	1.0	127	0	34	14:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:26	49.88%	More
800m	3:17	6:35	56.65%	More
1km	4:09	6:40	58.39%	More
Mile	6:43	6:43	61.52%	More
5k	21:37	6:57	65.00%	More
5 miles	36:31	7:18	62.55%	More
10k	45:43	7:21	62.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	64.55
5km	21:52	7:02	64.25
5M	36:38	7:20	62.35
10km	46:22	7:28	61.48
10M	1:17:40	7:46	60.62
Half	1:44:05	7:57	59.36
20M	2:44:41	8:14	59.45
Mara	3:40:42	8:25	59.15

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