Thu 3rd Jan 2019 at 6:00am by Richard-M

Run > Run-Walk

cold

Follow User
0 👍

Time
47:03
Miles
4.50
Min/mi
10:27
Pacing
74%
WAVA
44.75
Stride(cm)
99
Cals
529
Cadence
156
BPM
126
%MHR
74
B/mi
1315
Asc(m)
104
Surface
Road

Notes & Comments

Run: Walk then run walk 1min on/off, increasing to 4mins run - no problems

Less aggressive warm up - just massage, skipping and 1km walk - then all OK

Dark n chilly out.

Split Summary
===
1) 1km - 9:00(9:00/km) 96/115bpm 68cal 6.66/8.2kmph
2) 1km - 6:29(6:29/km) 118/142bpm 68cal 9.24/12.5kmph
3) 1km - 6:59(6:59/km) 123/144bpm 73cal 8.6/12.77kmph
4) 1km - 6:15(6:15/km) 133/147bpm 77cal 9.6/13.37kmph
5) 1km - 6:15(6:15/km) 135/151bpm 77cal 9.6/12.53kmph
6) 1km - 5:23(5:23/km) 140/154bpm 69cal 11.16/13.23kmph
7) 1km - 5:27(5:27/km) 148/157bpm 78cal 10.99/13.17kmph
8) 0.25km - 1:15(4:59/km) 153/155bpm 19cal 12.03/12.46kmph

9:00 6:29 6:59 6:15 6:15 5:23 5:27 1:15

Pin Map

0mi in 0

Pace

55%

27%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:05	2:05	16:38	88 78-96	1463	126 100-136	2/2
0.25	3:46	1:41	13:28	95 82-102	1279	128 120-132	2/3
0.38	5:29	1:44	13:49	101 93-115	1396	128 88-136	4/1
0.50	7:18	1:49	14:32	97 83-113	1410	131 122-156	6/5
0.63	9:03	1:44	13:54	100 93-110	1390	130 126-138	3/3
0.75	10:29	1:27	11:33	104 93-125	1202	144 126-186	2/4
0.88	11:48	1:18	10:27	125 105-137	1306	153 122-190	3/2
1.00	12:55	1:07	8:57	117 101-129	1047	170 128-188	2/2
1.13	14:20	1:25	11:21	117 103-135	1329	149 126-188	4/2
1.25	15:35	1:15	9:57	133 123-142	1324	162 126-208	7/6
1.38	16:54	1:19	10:34	120 104-138	1267	163 130-188	8/6
1.50	18:21	1:28	11:41	125 105-139	1460	144 116-182	2/1
1.63	20:11	1:49 +13	14:35	120 102-131	1750	151 108-192	1/1
1.75	21:13	1:02	8:17	127 102-143	1053	181 130-192	1/3
1.88	22:58	1:44 +12	13:56	123 110-144	1714	138 100-188	2/2
2.00	24:18	1:20	10:43	130 117-142	1393	152 126-208	2/1
2.13	25:17	1:00	7:57	130 112-143	1033	177 130-202	2/2
2.25	26:41	1:23	11:04	130 116-147	1439	148 128-196	2/1
2.38	27:58	1:18	10:20	140 129-146	1447	166 88-186	1/2
2.50	29:21	1:22	11:00	134 116-144	1474	151 114-188	2/2
2.63	30:33	1:13	9:43	129 110-142	1253	170 120-188	2/2
2.75	31:50	1:17	10:13	142 135-146	1451	165 126-186	3/2
2.88	33:07	1:18	10:20	126 117-140	1302	153 122-188	2/3
3.00	34:09	1:01	8:11	147 141-151	1203	185 182-188	3/3
3.13	35:36	1:27	11:34	135 115-151	1562	143 120-190	2/2
3.25	36:33	57	7:38	134 122-149	1023	183 180-184	2/3
3.38	37:37	1:04	8:30	151 149-153	1284	177 128-186	3/2
3.50	39:16	1:39 +19	13:13	126 115-149	1665	149 126-186	3/3
3.63	40:17	1:01	8:11	148 139-152	1212	180 140-186	3/2
3.75	41:15	57	7:39	153 151-154	1170	183 180-186	1/2
3.88	42:40	1:25	11:23	145 127-155	1650	152 126-188	2/1
4.00	43:41	1:01	8:09	139 124-149	1132	178 136-184	2/4
4.13	44:59	1:18 +12	10:22	150 146-153	1555	183 112-186	3/1
4.25	45:55	56	7:27	155 151-157	1154	185 182-186	6/6
4.38	46:56	1:02	8:15	153 150-155	1261	182 176-186	2/2
4.50	47:57	1:00	8:01	153 151-155	1227	183 180-184	1/4
4.50	47:59	2	8:25	154 154-154	1297	180 178-182	0/0

Heart

126/157max

Show Beats/Mile

BPM
WHR
MHR
Bands
Hide

Elevation

Asc 104m, Range 8m, Flat prediction 47:03

Elevation Graph

Hide

No climbs of at least 10 metres detected.

Cadence

156 (208 max) Stride Length: 99cm Run: 50.2% Walk: 49.8%

Cadence Chart

Hide

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	42.36%	More
800m	4:09	8:22	45.80%	More
1km	5:14	8:25	47.52%	More
Mile	8:37	8:37	49.01%	More
5k	30:51	9:56	46.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	47.58
5km	31:12	10:03	46.09
5M	52:53	10:35	44.25
10km	1:07:17	10:50	43.42
10M	1:54:00	11:24	42.35
Half	2:33:46	11:44	41.21
20M	4:05:47	12:17	40.86
Mara	5:31:32	12:39	40.39

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry