Thu 31st Oct 2019 at 9:00am by Old Man

Run > Run-Walk

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Time
34:04
Miles
2.51
Min/mi
13:34
Pacing
40%
WAVA
36.93
Stride(cm)
80
Cals
282
Cadence
148
BPM
104
%MHR
58.5
B/mi
1414
Asc(m)
14
Surface
Road

Notes & Comments

First session with SL-L since end of August, post op and hol

Ran 4, 5 and 6 minutes at a time with 4 mins walk in between, then short 2 min run and then walked the rest of the way

Usual Peakirk loop but cut back after the pub

Split Summary
===
1) 1m - 12:34(12:34/m) 108/126bpm 122cal 4.77/5.82mph
2) 1m - 14:33(14:33/m) 103/119bpm 111cal 4.12/5.89mph
3) 0.51m - 6:56(13:41/m) 102/122bpm 49cal 4.38/6.85mph

12:34 14:33 6:56

Pin Map

0mi in 0

Pace

72%

22%

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	11:11	107 84-125	1196	161 118-166	1/0
0.25	2:52	1:28	11:47	117 116-119	1379	163 160-166	0/1
0.38	4:30	1:37	12:59	111 102-116	1442	147 126-168	1/0
0.50	6:19	1:49	14:32	95 92-100	1380	128 126-130	0/3
0.63	8:08	1:49	14:31	94 91-97	1365	132 126-164	0/1
0.75	9:34	1:26	11:29	107 87-118	1229	165 162-168	1/0
0.88	11:05	1:32	12:12	116 114-118	1416	164 162-166	0/1
1.00	12:35	1:29	11:54	114 111-116	1357	163 158-166	2/0
1.13	14:28	1:53	15:07	106 92-118	1603	132 118-166	1/0
1.25	16:31	2:03	16:24	87 82-93	1427	123 118-126	0/1
1.38	18:08	1:37	12:54	102 86-115	1315	153 114-164	1/1
1.50	19:43	1:36	12:45	115 112-118	1466	159 158-162	1/0
1.63	21:14	1:31	12:07	112 110-115	1358	159 158-162	0/1
1.75	22:50	1:36	12:47	114 112-116	1458	159 158-162	1/0
1.88	24:56	2:06	16:51	102 93-117	1718	122 114-162	1/0
2.00	27:08	2:11	17:30	88 79-93	1540	129 118-250	1/1
2.13	28:32	1:24	11:15	110 93-122	1238	165 162-166	1/0
2.25	30:30	1:58	15:41	108 92-119	1694	137 116-164	1/0
2.38	32:45	2:15	17:59	90 87-92	1618	119 118-122	0/1
2.50	37:24	4:39 +3:33	37:12	100 70-121	3720	164 102-172	1/1

Heart

104/125max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 14m, Range 5m, Flat prediction 34:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

148 (250 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	49.9	163	1.6	18:46	11:51
Walk	50.1	121	0.9	18:52	20:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:50	11:24	30.91%	More
800m	6:05	12:15	34.27%	More
1km	7:49	12:34	34.81%	More
Mile	12:32	12:32	36.84%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:16	12:16	37.65
5km	43:10	13:54	36.45
5M	1:13:12	14:38	35.12
10km	1:33:11	15:00	34.50
10M	2:38:01	15:48	33.69
Half	3:33:14	16:17	32.81
20M	5:41:04	17:03	32.51
Mara	7:40:16	17:34	32.12

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