Sat 9th Feb 2019 at 6:00pm by JCB

Run > Steady-State

drizzle
breezy
cold

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Time
48:02
Miles
5.65
Min/mi
8:30
Pacing
90%
WAVA
54.36
BPM
143
%MHR
84
B/mi
1214
Asc(m)
122
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:05(6:05/km) 128/140bpm
2) 1km - 5:03(5:03/km) 136/143bpm
3) 1km - 5:00(5:00/km) 139/144bpm
4) 1km - 5:06(5:06/km) 146/155bpm
5) 1km - 5:07(5:07/km) 145/150bpm
6) 1km - 5:06(5:06/km) 150/157bpm
7) 1km - 5:24(5:24/km) 150/155bpm
8) 1km - 5:23(5:23/km) 148/151bpm
9) 1km - 5:03(5:03/km) 144/150bpm
10) 0.1km - 45(7:22/km) 147/149bpm

Personal plan: 9km run. With hydration backpack.

Description: Rainy day on and off, rain for last 200m or so.

Weather: Overcast. Temperature (Cerberus) 17.4 15.4 11.3 (feels like 10.4 10.5 11.3). Wind WSW22-46 WSW17-32 WSW17-35km/h.

Summation: Pulse at end 142. 37th fastest 7-11km run.

6:05 5:03 5:00 5:06 5:07 5:06 5:24 5:23 5:03 45

Pace

14%

51%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.25	2:29	2:29	9:55	118 80-132	1170	6/4
0.50	4:53	2:25	9:39	135 132-140	1302	8/1
0.75	7:06	2:12	8:50	133 132-136	1174	3/4
1.00	9:09	2:03	8:12	134 131-137	1099	1/6
1.25	11:13	2:04	8:15	138 133-143	1139	4/5
1.50	13:17	2:04	8:17	139 135-144	1152	5/4
1.75	15:12	1:55	7:40	139 136-142	1065	1/6
2.00	17:12	2:00	7:58	139 137-142	1108	5/8
2.25	19:13	2:01	8:06	145 139-155	1174	11/3
2.50	21:19	2:06	8:26	151 148-155	1272	8/3
2.75	23:39	2:19	9:17	147 143-150	1364	5/5
3.00	25:34	1:55	7:42	143 141-145	1101	1/9
3.25	27:32	1:58	7:53	145 142-147	1143	2/12
3.50	29:32	2:00	8:01	149 145-155	1193	10/2
3.75	31:37	2:05	8:18	155 153-157	1287	9/4
4.00	33:41	2:04	8:17	150 147-153	1242	7/3
4.25	35:51	2:10	8:41	149 146-153	1293	9/4
4.50	38:09	2:18	9:11	150 146-154	1377	6/4
4.75	40:18	2:09	8:36	148 146-150	1273	3/4
5.00	42:24	2:06	8:24	149 148-150	1252	5/3
5.25	44:30	2:06	8:24	144 141-148	1209	3/5
5.50	46:29	1:59	7:55	143 141-144	1133	1/10
5.66	48:02	1:33	9:59	148 142-150	1476	3/5

Heart

143/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 122m, Range 27m, Flat prediction 47:29

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.9%	9:34
12 3.6%	8:34
12 2.6%	8:20
See your biggest climbs

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:19	44.11%	More
800m	3:45	7:32	50.02%	More
1km	4:43	7:35	51.82%	More
Mile	7:56	7:56	52.44%	More
5k	25:20	8:09	55.88%	More
5 miles	41:24	8:17	55.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:07	6:07	68.05
5km	23:35	7:35	60.03
5M	41:32	8:18	55.44
10km	53:47	8:39	53.44
10M	1:34:43	9:28	50.12
Half	2:10:36	9:58	47.71
20M	3:36:01	10:48	45.70
Mara	4:57:50	11:22	44.20

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