Sun 28th Jul 2019 at 6:00am by Rrunner

Run > Long Run

Amazing
heavy rain
warm

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Time
53:30
Miles
6.52
Min/mi
8:12
Pacing
95%
WAVA
53.93
Stride(cm)
120
Cals
633
Cadence
164
BPM
140
%MHR
75.4
B/mi
1145
Asc(m)
68
Hillscore
3
Surface
Road

Notes & Comments

Not that long a run but it was hammering it down. Chaffed bits I don't want chaffing on. Came home and dryed out.

Split Summary
===
1) 1km - 5:03(5:03/km) 134/142bpm 60cal 11.88/12.7kmph
2) 1km - 5:05(5:05/km) 142/146bpm 66cal 11.81/12.09kmph
3) 1km - 4:59(4:59/km) 142/151bpm 64cal 12.05/12.8kmph
4) 1km - 5:02(5:02/km) 139/148bpm 61cal 11.93/12.9kmph
5) 1km - 5:11(5:11/km) 145/148bpm 67cal 11.56/11.69kmph
6) 1km - 5:11(5:11/km) 143/147bpm 65cal 11.57/12.12kmph
7) 1km - 5:08(5:08/km) 141/146bpm 60cal 11.7/12.33kmph
8) 1km - 5:07(5:07/km) 140/144bpm 57cal 11.72/12.09kmph
9) 1km - 5:16(5:16/km) 141/143bpm 59cal 11.39/11.76kmph
10) 1km - 5:04(5:04/km) 138/143bpm 51cal 11.84/12.33kmph
11) 0.5km - 2:24(4:48/km) 139/146bpm 23cal 12.5/13.2kmph

5:03 5:05 4:59 5:02 5:11 5:11 5:08 5:07 5:16 5:04 2:24

Pace

72%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:00	2:00	8:02	120 75-141	964	170 122-178	3/2
0.50	4:05	2:05	8:18	136 131-141	1129	168 166-170	0/3
0.75	6:06	2:01	8:03	140 137-142	1126	168 166-170	1/2
1.00	8:06	2:01	8:02	142 139-146	1141	165 162-168	3/2
1.25	10:12	2:06	8:23	142 140-145	1189	164 162-166	3/0
1.50	12:14	2:03	8:10	140 138-141	1144	163 160-168	0/3
1.75	14:16	2:01	8:04	143 140-146	1154	164 162-166	2/0
2.00	16:10	1:55	7:39	144 138-150	1101	163 158-168	0/3
2.25	18:11	2:01	8:04	134 131-137	1080	162 160-164	0/13
2.50	20:16	2:05	8:19	144 137-148	1197	162 160-166	8/2
2.75	22:21	2:05	8:21	144 142-146	1202	161 160-166	2/2
3.00	24:27	2:06	8:22	146 144-147	1222	162 160-164	11/0
3.25	26:32	2:05	8:20	145 143-146	1209	162 160-164	1/2
3.50	28:33	2:02	8:07	142 139-145	1153	162 160-166	3/0
3.75	30:41	2:08	8:32	144 142-147	1228	162 158-164	9/0
4.00	32:44	2:02	8:09	140 135-145	1140	163 160-166	0/3
4.25	34:46	2:03	8:11	141 138-145	1154	164 162-166	2/2
4.50	36:52	2:06	8:24	142 138-144	1193	163 160-164	3/1
4.75	38:55	2:03	8:12	140 138-143	1149	163 162-164	1/3
5.00	41:00	2:05	8:18	138 135-140	1146	164 162-168	3/4
5.25	43:05	2:05	8:21	141 138-142	1176	163 160-164	2/1
5.50	45:15	2:10	8:38	141 138-143	1218	162 152-164	2/1
5.75	47:17	2:02	8:09	138 135-142	1125	163 160-166	1/3
6.00	49:23	2:06	8:24	141 137-143	1184	163 162-164	3/1
6.25	51:24	2:02	8:06	137 134-140	1110	164 160-166	0/6
6.50	53:18	1:54	7:35	138 133-144	1046	165 160-168	2/4
6.52	53:29	11	7:52	146 145-146	1148	166 166-166	0/0

Heart

140/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 31m, Flat prediction 53:18

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.1%	8:24
12 1.2%	8:20
10 2.2%	8:14
See your biggest climbs

Cadence

164 (178 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	6.5	53:29	8:12
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	40.96%	More
800m	3:52	7:46	45.89%	More
1km	4:51	7:48	47.82%	More
Mile	7:55	7:55	50.27%	More
5k	25:18	8:09	53.47%	More
5 miles	40:59	8:12	53.59%	More
10k	50:59	8:12	53.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	55.68
5km	24:09	7:46	56.03
5M	40:14	8:03	54.60
10km	50:48	8:11	53.93
10M	1:24:40	8:28	53.41
Half	1:53:09	8:38	52.44
20M	2:58:11	8:55	52.77
Mara	3:58:06	9:05	52.65

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Volume (kg)
TE
RPE	5