Thu 29th Nov 2018 at 6:00pm by StewartC

Run > Easy

rain
windy

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Time
28:22
Miles
2.54
Min/mi
11:10
Pacing
23%
WAVA
40.76
Stride(cm)
84
Cals
289
Cadence
171
BPM
131
%MHR
69
B/mi
1465
Asc(m)
24
Surface
Road

Notes & Comments

Left calf was ok until I got to 1.5 miles then it started to get sore again, walked jogged home.

Will now lay off until next week and assess, given I have no races planned no point being overly agreesive with comeback.

Split Summary
===
1) 1m - 11:11(11:11/m) 125/140bpm 108cal 5.36/5.7mph
2) 1m - 10:52(10:52/m) 138/152bpm 119cal 5.52/6.1mph
3) 0.54m - 6:18(11:35/m) 135/147bpm 62cal 5.18/6.16mph

11:11 10:52 6:18

Pin Map

0mi in 0

Pace

20%

59%

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	1:31	1:31	12:07	103 82-118	1248	175 172-178	0/0
0.25	2:57	1:26	11:30	121 119-124	1391	175 174-176	2/0
0.38	4:20	1:23	11:03	126 124-128	1393	175 172-176	2/0
0.50	5:44	1:24	11:13	125 124-127	1402	175 174-176	0/3
0.63	7:06	1:22	10:59	126 125-128	1383	177 174-178	0/2
0.75	8:27	1:21	10:46	128 126-130	1378	177 176-182	0/1
0.88	9:47	1:20	10:38	131 129-134	1392	176 174-178	1/0
1.00	11:11	1:24	11:09	137 134-140	1528	176 174-178	2/0
1.13	12:30	1:19	10:35	139 137-140	1471	176 174-176	1/1
1.25	13:50	1:20	10:41	140 138-142	1495	176 174-178	1/0
1.38	15:09	1:19	10:32	143 142-145	1505	176 174-178	4/0
1.50	16:28	1:19	10:36	148 146-150	1568	177 174-186	2/2
1.63	21:53	5:24 +4:20	43:16	136 120-152	5883	171 128-180	5/0
1.75	23:39	1:46	14:06	120 111-131	1692	162 128-180	0/6
1.88	24:58	1:20	10:36	137 132-140	1453	177 172-180	0/2
2.00	26:22	1:24	11:14	143 139-147	1607	179 176-182	3/0
2.13	28:14	1:51	14:50	128 116-145	1899	134 126-142	0/1
2.25	29:35	1:22	10:53	127 115-138	1383	168 104-182	0/1
2.38	30:56	1:20	10:43	140 139-142	1501	178 176-180	0/2
2.50	32:14	1:19	10:29	143 142-146	1499	179 178-182	0/0
2.54	32:41	27	10:00	146 146-147	1460	179 178-180	0/0

Heart

131/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 24m, Range 12m, Flat prediction 28:22

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (186 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.7	176	2.4	29:58	12:41
Walk	8.3	132	0.2	2:43	14:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:29	31.05%	More
800m	5:15	10:34	35.94%	More
1km	6:36	10:38	37.28%	More
Mile	10:40	10:40	39.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:38	10:38	39.45
5km	35:04	11:17	40.69
5M	57:51	11:34	40.12
10km	1:12:42	11:42	39.86
10M	1:59:56	12:00	39.92
Half	2:39:20	12:10	39.44
20M	4:08:41	12:26	40.04
Mara	5:30:23	12:37	40.18

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