Fri 8th Mar 2019 at 10:00am by ascoey

Run > General

breezy

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Time
35:33
Miles
3.53
Min/mi
10:04
Pacing
90%
WAVA
45.42
Stride(cm)
99
Cals
674
Cadence
162
BPM
141
%MHR
83.6
B/mi
1423
Asc(m)
73
Hillscore
3
Surface
Road

Notes & Comments

TAO 6 minute assessment. Last one was at the end of January at 8.44 pace (and downhill!).

Wore the Brooks for the extra support. Right heel tugging a little bit.

Split Summary
===
1) 0.49m - 5:01(10:16/m) 145/163bpm 95cal 5.85/6.8mph
2) 1.39m - 14:00(10:04/m) 134/154bpm 253cal 5.96/6.35mph
3) 0.19m - 1:59(10:34/m) 137/140bpm 36cal 5.68/6.01mph
4) 0.7m - 6:02(8:34/m) 151/157bpm 123cal 7/7.33mph
5) 0.12m - 1:31(12:52/m) 145/154bpm 29cal 4.66/7.35mph
6) 0.64m - 6:59(10:56/m) 147/153bpm 138cal 5.48/6.01mph

5:01 14:00 1:59 6:02 1:31 6:59

Pace

10%

25%

14%

30%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:08	111 76-145	1125	160 156-166	1/4
0.25	2:34	1:18	10:25	155 148-159	1615	158 154-168	0/4
0.38	3:50	1:16	10:07	159 154-162	1608	159 154-166	0/5
0.50	5:07	1:17	10:18	154 147-160	1585	158 156-164	3/1
0.63	6:26	1:19	10:34	132 124-140	1395	159 156-166	5/1
0.75	7:38	1:11	9:29	128 125-132	1213	161 156-168	1/7
0.88	8:58	1:20	10:44	126 123-129	1352	161 156-168	1/6
1.00	10:12	1:14	9:53	134 131-136	1324	162 158-170	2/0
1.13	11:24	1:11	9:32	136 134-138	1295	162 160-162	0/3
1.25	12:38	1:15	9:56	136 133-137	1351	162 158-164	2/1
1.38	13:56	1:18	10:22	134 130-136	1390	162 158-168	2/5
1.50	15:07	1:11	9:31	135 134-136	1285	163 158-168	2/2
1.63	16:24	1:16	10:10	136 135-138	1384	162 158-170	2/1
1.75	17:39	1:16	10:07	138 136-141	1396	163 158-170	3/2
1.88	18:57	1:18	10:21	140 139-142	1449	161 158-170	4/2
2.00	20:17	1:20	10:38	138 134-140	1467	160 156-168	1/1
2.13	21:28	1:11	9:32	139 135-143	1324	164 158-172	2/2
2.25	22:35	1:07	8:57	147 143-149	1317	170 166-172	1/3
2.38	23:39	1:03	8:27	151 149-152	1277	172 166-180	1/3
2.50	24:45	1:06	8:46	154 152-156	1350	171 170-174	4/1
2.63	25:51	1:07	8:54	156 155-157	1388	169 166-172	5/1
2.75	26:51	1:00	7:57	154 152-156	1225	171 166-176	0/7
2.88	28:22	1:31	12:08	146 140-154	1773	148 108-170	2/3
3.00	29:56	1:34	12:32	143 139-146	1793	156 94-168	8/0
3.13	31:18	1:22	10:53	147 144-152	1600	160 158-162	5/1
3.25	32:41	1:24	11:10	150 145-152	1676	160 158-166	4/1
3.38	33:56	1:15	9:57	148 145-150	1474	161 158-166	0/6
3.50	35:14	1:18	10:20	145 144-146	1499	163 158-168	4/1
3.53	35:33	19	11:20	148 148-149	1678	163 160-168	1/0

Heart

141/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 73m, Range 25m, Flat prediction 35:20

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.0%	11:30
10 2.1%	8:45
See your biggest climbs

Cadence

162 (180 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	162	3.5	35:08	10:01
Walk	1.2	112	0	25	18:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:24	38.49%	More
800m	4:13	8:29	44.42%	More
1km	5:19	8:34	45.88%	More
Mile	9:06	9:06	45.71%	More
5k	31:05	10:00	45.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	46.51
5km	30:55	9:57	45.79
5M	52:02	10:24	44.25
10km	1:05:59	10:37	43.56
10M	1:51:02	11:06	42.75
Half	2:29:12	11:23	41.76
20M	3:57:00	11:51	41.66
Mara	5:18:26	12:09	41.34

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