Wed 16th Jan 2019 at 6:00am by ascoey

Run > Tempo

drizzle

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Time
33:14
Miles
3.42
Min/mi
9:43
Pacing
86%
WAVA
47.01
Stride(cm)
100
Cals
610
Cadence
165
BPM
132
%MHR
78.2
B/mi
1285
Asc(m)
62
Hillscore
2
Surface
Road

Notes & Comments

Purpose of session - the 2 mile 'assessment'. Bailed yesterday. Got it done today. Put a lot less thought into it. Didn't go all out, it was more controlled but hard. Bit worrying that this is a very hard effort but I'll enjoy seeing the progress.

Split Summary
===
1) 0.5m - 5:13(10:24/m) 111/126bpm 71cal 5.77/13.19mph
2) 0.54m - 5:43(10:36/m) 126/134bpm 98cal 5.66/6.22mph
3) 0.17m - 2:02(12:00/m) 134/137bpm 38cal 5/5.99mph
4) 2.02m - 17:57(8:53/m) 142/153bpm 360cal 6.75/7.08mph
5) 0.07m - 1:03(15:16/m) 141/150bpm 20cal 3.93/7.1mph
6) 0.12m - 1:16(10:17/m) 137/142bpm 23cal 5.83/6.41mph

5:13 5:43 2:02 17:57 1:03 1:16

Pace

13%

18%

45%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:49	88 63-110	952	152 108-166	0/5
0.25	2:35	1:14	9:55	113 111-116	1120	159 156-164	0/7
0.38	3:50	1:15	9:58	117 113-120	1165	158 156-160	1/2
0.50	5:11	1:21	10:46	123 121-126	1324	161 158-170	1/3
0.63	6:32	1:21	10:48	126 124-127	1362	162 158-168	5/0
0.75	7:45	1:13	9:41	120 119-122	1163	165 160-172	0/9
0.88	9:00	1:15	10:02	124 119-127	1243	163 160-170	1/1
1.00	10:27	1:27	11:37	129 127-131	1499	160 144-164	4/0
1.13	11:55	1:28	11:43	135 129-137	1582	158 154-162	11/0
1.25	13:21	1:26	11:28	131 128-136	1503	162 156-174	7/3
1.38	14:28	1:07	9:00	134 133-135	1206	165 162-170	1/6
1.50	15:36	1:07	8:58	131 128-133	1174	166 162-170	0/5
1.63	16:43	1:07	8:56	135 133-136	1207	170 166-176	1/3
1.75	17:50	1:07	8:57	137 136-138	1226	167 162-174	2/6
1.88	18:55	1:05	8:43	138 136-139	1203	169 166-174	0/7
2.00	19:59	1:04	8:30	136 135-137	1156	169 166-176	0/7
2.13	21:04	1:05	8:41	139 136-140	1206	171 166-178	0/1
2.25	22:11	1:07	8:53	141 140-142	1253	170 164-176	0/4
2.38	23:17	1:07	8:52	144 142-145	1277	170 164-178	2/1
2.50	24:28	1:10	9:23	146 144-147	1371	170 166-180	3/0
2.63	25:34	1:06	8:47	147 146-149	1292	170 166-172	2/3
2.75	26:41	1:08	9:00	149 147-150	1342	170 166-172	3/1
2.88	27:49	1:08	9:01	151 150-151	1361	171 166-178	3/1
3.00	28:57	1:08	9:08	151 150-153	1379	170 166-174	3/2
3.13	30:01	1:03	8:28	149 148-150	1261	168 166-170	0/7
3.25	31:19	1:18	10:26	148 143-150	1544	167 120-180	1/2
3.38	32:44	1:25	11:18	136 134-140	1537	163 158-172	1/2
3.42	33:14	30	10:36	141 140-142	1495	162 158-166	2/0

Heart

132/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 62m, Range 40m, Flat prediction 32:49

Elevation Graph

Biggest Climbs (m)	Min/mi
22 4.0%	10:51
See your biggest climbs

Cadence

165 (180 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	165	3.4	32:54	9:40
Walk	1.0	116	0	20	19:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:29	38.07%	More
800m	4:18	8:40	43.45%	More
1km	5:25	8:43	45.12%	More
Mile	8:48	8:48	47.29%	More
5k	29:34	9:31	47.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	48.03
5km	29:55	9:38	47.33
5M	50:21	10:04	45.73
10km	1:03:52	10:17	45.00
10M	1:47:28	10:45	44.17
Half	2:24:23	11:01	43.15
20M	3:49:22	11:28	43.04
Mara	5:08:10	11:46	42.72

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