Tue 20th Nov 2018 at 5:00am by MrMo

Run > General

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Time
57:40
Miles
6.00
Min/mi
9:37
Pacing
90%
WAVA
47.35
Stride(cm)
97
Cals
536
Cadence
174
BPM
141
%MHR
72.9
B/mi
1353
Asc(m)
127
Surface
Road

Notes & Comments

Rubbish run. Hit the road on a cold morning just after 5.30am and felt crap.

Glutes were really tight and my pinged glute from Sunday was aching.

Generally felt really rubbish this morning.

Split Summary
===
1) 1m - 10:08(10:08/m) 129/139bpm 89cal 5.92/7.14mph
2) 1m - 9:36(9:36/m) 141/148bpm 95cal 6.25/7.81mph
3) 1m - 9:34(9:34/m) 144/152bpm 94cal 6.27/9.29mph
4) 1m - 9:40(9:40/m) 143/147bpm 89cal 6.21/7.16mph
5) 1m - 9:31(9:31/m) 142/147bpm 81cal 6.31/6.87mph
6) 1m - 9:10(9:10/m) 148/154bpm 88cal 6.55/7.58mph
7) 0m - 2(6:06/m) 154/154bpm 9.83/6.99mph

10:08 9:36 9:34 9:40 9:31 9:10 2

Pace

39%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:34	2:34	10:16	116 86-127	1190	172 168-178	6/6
0.50	5:06	2:32	10:10	129 126-132	1310	173 170-176	5/4
0.75	7:39	2:32	10:09	133 129-137	1351	174 170-176	4/4
1.00	10:08	2:29	9:57	137 134-139	1363	173 168-178	3/4
1.25	12:25	2:17	9:08	143 138-148	1305	174 172-178	4/9
1.50	14:45	2:20	9:19	139 136-143	1295	173 170-178	7/9
1.75	17:11	2:27	9:47	140 138-144	1370	174 172-178	5/8
2.00	19:43	2:32	10:08	142 139-144	1440	173 170-178	6/2
2.25	21:59	2:16	9:02	142 140-144	1284	173 170-176	6/6
2.50	24:24	2:25	9:40	142 140-146	1372	174 172-182	7/6
2.75	26:50	2:26	9:42	144 140-146	1398	174 170-182	4/7
3.00	29:18	2:28	9:53	147 141-151	1454	173 168-178	6/6
3.25	31:39	2:21	9:26	143 140-145	1349	174 170-178	4/4
3.50	34:11	2:32	10:08	144 142-146	1458	173 162-178	3/1
3.75	36:34	2:22	9:30	144 141-147	1367	171 158-176	2/4
4.00	38:58	2:24	9:36	142 140-145	1363	173 158-176	7/9
4.25	41:21	2:23	9:34	142 140-144	1358	173 170-176	6/7
4.50	43:45	2:23	9:34	141 139-144	1349	173 168-176	11/5
4.75	46:34	2:50 +28	11:18	142 135-147	1605	175 172-186	4/4
5.00	48:56	2:22	9:27	143 139-146	1352	176 172-180	3/3
5.25	51:20	2:24	9:36	144 141-146	1383	174 172-176	5/5
5.50	53:34	2:14	8:56	147 144-151	1314	175 170-178	4/4
5.75	55:55	2:21	9:23	151 147-153	1417	174 160-180	2/4
6.00	58:06	2:11	8:45	152 151-154	1329	175 170-178	4/3
6.00	58:08	2	7:43	154 154-154	1188	174 174-174	0/0

Heart

141/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 127m, Range 8m, Flat prediction 57:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (186 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.5	173	6	57:16	9:36
Walk	1.5	159	0	52	19:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	36.55%	More
800m	4:29	9:01	40.98%	More
1km	5:38	9:03	42.65%	More
Mile	9:10	9:10	44.76%	More
5k	29:50	9:36	46.74%	More
5 miles	47:58	9:36	47.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	49.20
5km	28:20	9:07	49.21
5M	47:22	9:28	47.84
10km	59:53	9:38	47.22
10M	1:40:07	10:01	46.64
Half	2:14:01	10:14	45.72
20M	3:31:39	10:35	45.87
Mara	4:43:20	10:49	45.69

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