Thu 5th Jul 2018 at 8:00am by Serendippily

Run > Steady-State

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Time
53:37
Miles
5.00
Min/mi
10:43
Pacing
91.8%
WAVA
49.12
Stride(cm)
91
Cals
554
Cadence
165
BPM
154
%MHR
90.7
B/mi
1654
Asc(m)
42
Surface
Road

Notes & Comments

2 comments

Split Summary
===
1) 5m - 53:37(10:43/m) 155/171bpm 554cal 5.6/6.57mph

Felt a bit hard on legs but hips and ankles ok and I feel better after stretching. Not quite road in places either so pleased to be under 11mm. Track tonight :-)

53:37

	Bintmcskint Nice work, Dipps
	northernslowcoach Lovely running Dippily

Pace

19%

67%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:03	3:03	12:10	128 92-144	1558	165 160-170	2/8
0.50	5:57	2:54	11:36	141 137-146	1635	163 154-166	2/3
0.75	8:42	2:46	11:03	144 140-147	1591	163 158-166	2/6
1.00	11:23	2:41	10:44	147 144-148	1579	164 160-168	1/1
1.25	14:07	2:44	10:54	145 140-149	1582	164 160-166	8/4
1.50	16:58	2:51	11:23	151 145-160	1720	165 156-168	2/6
1.75	19:35	2:37	10:27	154 150-163	1610	164 162-168	3/2
2.00	22:09	2:35	10:20	153 146-160	1580	163 160-164	3/2
2.25	24:44	2:34	10:17	158 154-161	1624	165 162-168	2/3
2.50	27:17	2:33	10:14	157 154-160	1606	164 162-166	5/6
2.75	29:46	2:29	9:57	160 156-162	1591	163 160-168	4/4
3.00	32:22	2:36	10:24	161 154-169	1675	164 160-166	2/3
3.25	35:07	2:45	11:00	163 160-167	1792	164 158-170	2/4
3.50	37:47	2:40	10:41	163 162-166	1740	165 162-168	4/2
3.75	40:23	2:35	10:22	164 161-166	1699	166 164-170	1/3
4.00	43:03	2:40	10:41	162 160-164	1732	164 160-166	2/2
4.25	45:31	2:28	9:52	163 160-166	1609	168 164-176	4/3
4.50	48:12	2:40	10:41	165 163-171	1764	166 162-170	5/2
4.75	50:45	2:33	10:13	166 161-170	1697	166 164-170	3/2
4.99	53:31	2:46	11:23	164 161-167	1866	166 160-172	3/3

Heart

154/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 14m, Flat prediction 53:37

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (176 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	164	5	53:29	10:43
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:40	39.55%	More
800m	5:00	10:03	41.65%	More
1km	6:16	10:04	43.31%	More
Mile	10:11	10:11	45.33%	More
5k	32:13	10:22	50.09%	More
5 miles	53:35	10:43	49.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:44	9:44	47.44
5km	32:23	10:25	49.83
5M	53:37	10:43	49.10
10km	1:07:30	10:52	48.82
10M	1:51:47	11:11	48.53
Half	2:28:50	11:22	47.58
20M	3:53:04	11:39	47.76
Mara	5:10:18	11:51	47.48

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