Tue 13th Nov 2018 at 12:00pm by Richard-M

Run > Progressive

breezy

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Time
32:46
Miles
4.19
Min/mi
7:49
Pacing
84%
WAVA
59.62
Stride(cm)
125
Cals
470
Cadence
165
BPM
147
%MHR
86.6
B/mi
1151
Asc(m)
93
Surface
Mixed

Notes & Comments

Almost a progression run.. its nice out.
Again calfs feel better with a little speed injection - but no way I can sustain it at the moment

Split Summary
===
1) 1km - 5:27(5:27/km) 131/144bpm 70cal 11.01/12.26kmph
2) 1km - 5:00(5:00/km) 147/153bpm 72cal 12.01/12.83kmph
3) 1km - 5:03(5:03/km) 152/160bpm 75cal 11.89/13.03kmph
4) 1km - 5:06(5:06/km) 154/162bpm 77cal 11.75/13.98kmph
5) 1km - 4:50(4:50/km) 147/153bpm 69cal 12.43/13.71kmph
6) 1km - 4:18(4:18/km) 151/163bpm 63cal 13.95/14.61kmph
7) 0.74km - 3:03(4:06/km) 151/162bpm 44cal 14.63/14.91kmph

5:27 5:00 5:03 5:06 4:50 4:18 3:03

Pin Map

0mi in 0

Pace

12%

37%

22%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:22	1:22 +5	10:57	112 83-125	1227	162 156-170	4/4
0.25	2:21	59	7:55	132 123-136	1044	163 162-164	2/2
0.38	3:28	1:07	8:56	140 132-144	1251	164 162-166	2/1
0.50	4:30	1:01	8:10	139 135-144	1135	166 164-166	1/1
0.63	5:33	1:03	8:23	140 135-144	1173	165 162-166	2/2
0.75	6:31	59	7:49	139 135-145	1087	165 162-166	1/2
0.88	7:30	59	7:49	147 138-151	1148	164 164-166	1/1
1.00	8:30	1:01	8:05	149 145-152	1204	166 164-168	2/1
1.13	9:31	1:01	8:05	149 145-151	1206	166 164-168	2/1
1.25	10:33	1:02	8:15	151 148-153	1246	165 164-170	1/1
1.38	11:29	56	7:30	151 146-155	1133	166 164-172	1/1
1.50	12:26	57	7:35	148 145-152	1122	165 164-170	2/2
1.63	13:29	1:03	8:20	151 149-154	1258	164 164-166	1/1
1.75	14:35	1:06	8:47	154 152-156	1354	165 164-166	2/2
1.88	15:37	1:02	8:20	156 154-162	1299	164 164-166	4/2
2.00	16:26	49	6:29	160 158-162	1038	164 164-164	1/3
2.13	17:28	1:02	8:15	159 155-162	1312	163 158-164	2/2
2.25	18:48	1:20 +12	10:43	157 151-162	1683	165 162-168	15/10
2.38	19:51	1:03	8:22	153 150-155	1279	164 164-166	3/6
2.50	21:00	1:09	9:13	143 139-153	1319	164 160-172	3/4
2.63	21:57	58	7:40	145 143-148	1113	165 164-166	4/3
2.75	22:58	1:01	8:06	147 144-149	1192	164 158-166	6/7
2.88	23:55	56	7:31	146 144-148	1098	166 164-166	3/2
3.00	24:50	56	7:27	148 146-153	1101	165 162-166	0/2
3.13	25:50	1:00	7:58	148 144-151	1179	164 162-166	5/2
3.25	26:43	53	7:05	149 147-150	1055	165 164-166	1/3
3.38	27:33	50	6:36	150 147-153	991	167 164-170	2/3
3.50	28:25	52	6:57	149 147-152	1035	167 164-170	1/3
3.63	29:15	50	6:41	152 149-155	1015	168 166-170	2/1
3.75	30:08	53	7:07	157 150-163	1116	166 164-168	3/2
3.88	30:59	51	6:48	155 145-161	1055	168 166-170	2/2
4.00	31:48	49	6:29	148 146-151	960	169 166-172	1/2
4.13	32:38	50	6:37	150 146-154	993	168 166-172	3/1
4.19	33:03	25	6:31	148 144-151	963	172 168-176	2/1

Heart

147/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 93m, Range 11m, Flat prediction 32:46

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (176 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	165	4.2	32:43	7:53
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	3	-
Pause	0.9	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	50.58%	More
800m	3:19	6:40	57.53%	More
1km	4:11	6:43	59.45%	More
Mile	6:46	6:46	62.52%	More
5k	23:50	7:40	60.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:42	6:42	63.09
5km	23:31	7:34	61.15
5M	39:51	7:58	58.73
10km	50:43	8:10	57.61
10M	1:25:56	8:36	56.18
Half	1:55:54	8:51	54.68
20M	3:05:15	9:16	54.21
Mara	4:09:53	9:32	53.59

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