Fri 26th Jul 2019 at 9:00am by alpenrose

Run > Fartleks

breezy
v warm

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Time
55:34
Miles
4.02
Min/mi
13:49
Pacing
78%
WAVA
44.53
Stride(cm)
76
Cals
423
Cadence
153
BPM
129
%MHR
75.7
B/mi
1789
Asc(m)
82
Hillscore
2
Surface
Road

Notes & Comments

Joker (I) wk 2.
Felt good so thought I'd stretch it out and do some fartleks with walking recoveries.

Split Summary
===
1) 1m - 13:47(13:47/m) 127/145bpm 110cal 4.35/5.38mph
2) 1m - 13:32(13:32/m) 130/154bpm 105cal 4.44/7.53mph
3) 1m - 13:52(13:52/m) 132/151bpm 103cal 4.33/8.08mph
4) 1m - 14:09(14:09/m) 131/147bpm 103cal 4.24/5.8mph
5) 0.02m - 13(12:30/m) 147/149bpm 2cal 4.8/5.24mph

13:47 13:32 13:52 14:09 13

Pace

39%

15%

23%

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	1:44	1:44	13:51	103 75-128	1427	159 118-170	2/1
0.25	3:14	1:30	11:59	133 130-135	1594	168 166-170	1/1
0.38	5:25	2:11	17:26	127 122-135	2214	141 98-174	9/0
0.50	7:18	1:53	15:04	124 119-127	1868	149 114-176	7/1
0.63	9:03	1:46	14:05	135 128-143	1901	153 118-172	5/2
0.75	10:45	1:42	13:32	122 113-132	1651	150 118-174	2/1
0.88	12:11	1:26	11:27	138 134-140	1581	169 168-170	0/4
1.00	13:47	1:37	12:55	139 133-144	1795	156 118-172	5/1
1.13	15:56	2:08	17:07	126 117-136	2157	133 110-170	3/0
1.25	17:38	1:42	13:34	128 116-137	1737	152 118-174	1/1
1.38	19:37	1:59	15:55	117 102-138	1863	151 108-180	2/0
1.50	21:19	1:42	13:32	124 115-136	1679	150 120-176	1/2
1.63	22:35	1:17	10:14	140 130-150	1432	177 170-184	1/1
1.75	24:24	1:49	14:32	141 120-154	2049	142 118-180	2/1
1.88	25:51	1:26	11:30	138 117-151	1586	165 118-190	1/2
2.00	27:19	1:28	11:47	136 122-150	1601	160 118-210	2/2
2.13	29:03	1:45	13:56	133 119-143	1854	154 118-186	2/2
2.25	30:36	1:33	12:25	136 123-148	1688	154 118-190	0/3
2.38	32:13	1:37	12:53	137 123-150	1765	152 116-190	6/5
2.50	33:48	1:35	12:37	138 125-149	1742	157 116-192	2/2
2.63	35:29	1:42	13:34	132 119-143	1791	148 114-194	0/7
2.75	37:25	1:56	15:25	123 118-133	1897	148 118-176	0/11
2.88	39:05	1:40	13:20	123 110-132	1641	153 114-192	1/5
3.00	41:11	2:06	16:44	129 114-141	2159	154 118-190	2/1
3.13	42:54	1:44	13:49	136 130-140	1879	162 118-176	1/1
3.25	45:00	2:05	16:41	131 125-135	2186	145 106-176	7/4
3.38	46:36	1:37	12:56	127 118-134	1642	148 118-176	2/4
3.50	48:48	2:11	17:31	123 108-134	2154	142 118-174	1/2
3.63	50:36	1:48	14:22	129 123-138	1853	149 118-174	2/2
3.75	52:22	1:46	14:10	129 116-136	1828	147 118-174	1/1
3.88	53:53	1:31	12:08	129 123-134	1566	167 118-176	1/1
4.00	55:20	1:27	11:37	142 137-147	1650	171 170-174	2/2
4.02	55:34	14	13:03	148 148-148	1933	170 170-170	0/0

Heart

129/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 82m, Range 26m, Flat prediction 55:17

Elevation Graph

Biggest Climbs (m)	Min/mi
17 2.0%	14:19
See your biggest climbs

Cadence

153 (210 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.6	175	3	34:48	11:32
Walk	37.2	118	1	20:40	20:40
Still	0.2	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:27	41.67%	More
800m	5:55	11:54	42.71%	More
1km	7:35	12:12	43.08%	More
Mile	12:20	12:20	44.00%	More
5k	42:31	13:41	44.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:22	11:22	47.73
5km	41:25	13:20	45.77
5M	1:11:16	14:15	43.58
10km	1:31:19	14:42	42.66
10M	2:37:08	15:43	41.02
Half	3:33:48	16:19	39.47
20M	5:46:26	17:19	38.55
Mara	7:51:23	18:00	37.67

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