Thu 10th Oct 2019 at 6:00am by Richard-M

Run > Tempo

breezy

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Time
58:36
Miles
8.15
Min/mi
7:11
Pacing
92%
WAVA
66.96
Stride(cm)
135
Cals
824
Cadence
166
BPM
146
%MHR
85.9
B/mi
1050
Asc(m)
134
Surface
Road

Notes & Comments

Run: Yay a runny morning

meant to be Steady w/10x 100m strides but was tempo+ w/11x30s strides
felt nice so pushed on... with a fast final k just because... mmm fresh legs?
Making MP feel easy?...
running off the weight gained from running less but still eating...

Split Summary
===
1) 1km - 4:50(4:50/km) 126/132bpm 58cal 12.4/13.5kmph
2) 1km - 4:37(4:37/km) 137/143bpm 62cal 13.01/13.91kmph
3) 1km - 4:39(4:39/km) 140/143bpm 64cal 12.89/13.94kmph
4) 1km - 4:27(4:27/km) 143/148bpm 62cal 13.5/16.39kmph
5) 1km - 4:33(4:33/km) 146/155bpm 64cal 13.17/16.29kmph
6) 1km - 4:24(4:24/km) 146/150bpm 62cal 13.63/15.83kmph
7) 1km - 4:29(4:29/km) 147/151bpm 63cal 13.4/16.29kmph
8) 1km - 4:30(4:30/km) 151/156bpm 65cal 13.32/17.64kmph
9) 1km - 4:27(4:27/km) 150/152bpm 64cal 13.51/13.91kmph
10) 1km - 4:24(4:24/km) 150/152bpm 63cal 13.64/14.08kmph
11) 1km - 4:23(4:23/km) 153/156bpm 64cal 13.67/13.94kmph
12) 1km - 4:25(4:25/km) 154/156bpm 65cal 13.6/14.48kmph
13) 1km - 4:01(4:01/km) 158/162bpm 61cal 14.94/15.58kmph
14) 0.11km - 27(4:02/km) 161/161bpm 7cal 14.87/15.32kmph

4:50 4:37 4:39 4:27 4:33 4:24 4:29 4:30 4:27 4:24 4:23 4:25 4:01 27

Pin Map

0mi in 0

Pace

24%

43%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:57	1:57	7:49	124 93-131	970	165 160-166	5/2
0.50	3:58	2:01	8:03	129 123-132	1038	164 162-168	6/9
0.75	5:44	1:46	7:02	128 122-134	901	164 162-166	6/7
1.00	7:37	1:53	7:31	139 134-143	1046	165 162-172	3/3
1.25	9:30	1:53	7:33	139 135-142	1049	166 164-168	2/3
1.50	11:21	1:51	7:24	140 133-143	1037	166 164-168	3/3
1.75	13:14	1:53	7:32	140 138-141	1055	165 162-170	3/3
2.00	15:05	1:52	7:26	140 139-142	1041	165 164-170	4/5
2.25	16:50	1:45	7:00	142 135-147	995	167 162-176	3/3
2.50	18:38	1:48	7:10	145 140-148	1040	166 162-174	3/2
2.75	20:26	1:48	7:13	144 139-149	1040	167 162-182	1/3
3.00	22:18	1:51	7:25	147 140-155	1091	166 160-178	6/5
3.25	24:06	1:48	7:12	146 141-152	1052	166 160-180	4/6
3.50	25:54	1:49	7:15	145 142-150	1052	167 160-178	4/5
3.75	27:37	1:43	6:52	148 146-151	1016	167 162-178	5/4
4.00	29:28	1:51	7:23	148 144-150	1093	166 160-178	2/3
4.25	31:17	1:49	7:16	147 142-151	1069	166 162-180	2/2
4.50	33:07	1:50	7:18	150 146-153	1096	167 160-178	2/4
4.75	34:56	1:49	7:18	151 146-154	1102	167 160-182	7/6
5.00	36:41	1:44	6:57	150 145-156	1042	166 160-178	11/9
5.25	38:26	1:46	7:03	150 149-152	1058	163 162-166	1/1
5.50	40:16	1:50	7:19	150 149-152	1098	164 162-166	5/2
5.75	42:01	1:45	6:58	150 146-151	1046	165 164-168	2/7
6.00	43:48	1:47	7:08	149 144-151	1063	164 162-168	3/2
6.25	45:35	1:47	7:09	151 150-152	1079	167 164-170	4/3
6.50	47:21	1:46	7:05	153 151-155	1084	167 164-172	3/4
6.75	49:06	1:44	6:57	154 152-156	1071	168 164-174	4/2
7.00	50:53	1:47	7:08	153 147-156	1091	167 164-172	3/4
7.25	52:39	1:46	7:05	153 153-154	1083	167 162-174	5/4
7.50	54:25	1:47	7:07	154 153-156	1095	165 162-168	3/3
7.75	56:03	1:37	6:29	157 155-159	1018	168 164-172	4/5
8.00	57:38	1:36	6:22	159 158-162	1012	168 164-170	3/4
8.15	58:35	57	6:28	160 158-161	1035	169 166-172	2/0

Heart

146/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 134m, Range 11m, Flat prediction 58:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (182 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	165	8.1	58:35	7:11
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:10	53.47%	More
800m	3:09	6:21	60.83%	More
1km	3:59	6:25	62.87%	More
Mile	6:38	6:38	64.16%	More
5k	21:38	6:58	66.99%	More
5 miles	35:13	7:03	67.00%	More
10k	44:00	7:05	66.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:44	5:44	74.29
5km	20:07	6:28	72.05
5M	34:06	6:49	69.19
10km	43:23	6:59	67.91
10M	1:13:31	7:21	66.23
Half	1:39:10	7:34	64.46
20M	2:38:29	7:55	63.91
Mara	3:33:47	8:10	63.18

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