Wed 31st Jul 2019 at 7:00am by ascoey

Run > Tempo

breezy

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Time
44:22
Miles
4.60
Min/mi
9:39
Pacing
91%
WAVA
48.06
Stride(cm)
101
Cals
818
Cadence
164
BPM
131
%MHR
77.4
B/mi
1262
Asc(m)
96
Hillscore
4
Surface
Road

Notes & Comments

I suppose there's a about 18 minutes of tempo here - two miles. It's ok.

Sleeping better but have had a couple of bad eating days.

Split Summary
===
1) 4.6m - 44:22(9:38/m) 132/149bpm 818cal 6.23/7.26mph

44:22

Pace

18%

32%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:14	90 54-114	1011	160 118-168	3/1
0.25	2:43	1:19	10:30	119 117-120	1250	160 156-162	5/0
0.38	4:03	1:20	10:37	121 119-125	1286	159 156-162	5/0
0.50	5:25	1:22	10:55	127 125-129	1387	161 158-168	5/1
0.63	6:39	1:14	9:55	128 125-131	1270	161 158-164	3/1
0.75	7:56	1:17	10:14	122 120-124	1249	163 160-168	1/1
0.88	9:08	1:12	9:40	119 115-122	1150	164 160-172	0/7
1.00	10:21	1:13	9:44	116 115-118	1129	162 160-168	0/8
1.13	11:33	1:12	9:36	115 110-120	1104	165 162-168	0/5
1.25	12:48	1:15	9:58	126 121-131	1256	162 158-164	5/0
1.38	14:03	1:15	9:58	127 125-130	1265	164 160-170	3/2
1.50	15:18	1:15	10:02	129 128-129	1294	165 160-170	2/1
1.63	16:37	1:20	10:36	132 131-133	1399	163 160-168	4/0
1.75	17:54	1:16	10:09	133 131-135	1349	162 158-166	7/0
1.88	19:09	1:16	10:05	136 135-137	1372	162 158-164	7/0
2.00	20:21	1:12	9:35	134 129-136	1284	165 160-170	1/3
2.13	21:27	1:06	8:45	130 128-132	1138	167 164-176	0/2
2.25	22:29	1:02	8:17	131 130-132	1086	170 166-172	0/8
2.38	23:32	1:03	8:27	130 129-131	1099	169 166-176	0/8
2.50	24:38	1:06	8:50	130 128-134	1148	169 164-176	1/2
2.63	25:48	1:10	9:16	137 136-138	1270	165 162-166	4/1
2.75	27:04	1:16 +4	10:09	136 134-138	1381	168 164-174	2/5
2.88	28:08	1:04	8:32	135 133-137	1152	168 162-172	2/2
3.00	29:15	1:06	8:52	139 137-140	1231	167 166-170	1/2
3.13	30:22	1:07	8:56	141 140-141	1261	169 166-172	2/0
3.25	31:27	1:05	8:43	142 141-142	1239	171 168-176	0/4
3.38	32:33	1:06	8:44	140 139-141	1223	169 168-172	1/3
3.50	33:37	1:04	8:35	142 140-144	1220	169 164-180	2/1
3.63	34:43	1:06	8:46	145 144-146	1272	169 166-178	2/1
3.75	35:54	1:11	9:30	145 145-147	1378	168 166-172	3/2
3.88	37:00	1:06	8:45	146 146-147	1278	170 164-178	1/2
4.00	38:09	1:09	9:13	147 145-149	1356	167 162-170	3/2
4.13	39:28	1:20	10:36	143 141-146	1517	156 110-162	1/1
4.25	40:54	1:26	11:27	140 137-142	1602	155 108-172	5/0
4.38	42:10	1:15	10:03	138 137-139	1388	165 160-172	2/2
4.50	43:25	1:15	10:02	137 136-137	1374	165 160-172	1/4
4.60	44:26	1:01	9:57	140 137-142	1393	162 160-166	4/1

Heart

131/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 96m, Range 35m, Flat prediction 43:26

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.1%	10:43
21 2.6%	10:12
See your biggest climbs

Cadence

164 (180 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	165	4.6	44:05	9:37
Walk	0.8	112	0	21	16:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:12	39.66%	More
800m	4:13	8:28	44.82%	More
1km	5:22	8:38	45.86%	More
Mile	8:49	8:49	47.57%	More
5k	28:49	9:16	49.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	50.13
5km	28:53	9:18	49.40
5M	48:36	9:43	47.76
10km	1:01:39	9:55	47.00
10M	1:43:44	10:22	46.15
Half	2:19:23	10:38	45.08
20M	3:41:25	11:04	44.97
Mara	4:57:29	11:21	44.63

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