Mon 11th Nov 2019 at 5:00am by Rrunner

Run > Easy

Good
heavy rain
cold

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Time
35:10
Miles
4.02
Min/mi
8:45
Pacing
96%
WAVA
50.07
Stride(cm)
114
Cals
421
Cadence
162
BPM
154
%MHR
83.3
B/mi
1348
Asc(m)
38
Hillscore
2
Surface
Road

Notes & Comments

Okay not that easy but not blowing out my arse all the way round!

Split Summary
===
1) 1km - 5:32(5:32/km) 145/155bpm 62cal 10.85/11.19kmph
2) 1km - 5:27(5:27/km) 158/164bpm 67cal 11.01/11.22kmph
3) 1km - 5:34(5:34/km) 159/168bpm 69cal 10.79/11.02kmph
4) 1km - 5:31(5:31/km) 155/161bpm 66cal 10.89/11.39kmph
5) 1km - 5:19(5:19/km) 156/164bpm 64cal 11.27/11.62kmph
6) 1km - 5:20(5:20/km) 157/163bpm 64cal 11.25/11.49kmph
7) 0.47km - 2:27(5:13/km) 156/164bpm 29cal 11.51/11.72kmph

5:32 5:27 5:34 5:31 5:19 5:20 2:27

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:59	122 86-148	1097	172 168-178	2/0
0.25	2:15	1:07	8:58	151 149-154	1354	165 160-168	1/2
0.38	3:22	1:07	8:59	147 145-149	1320	163 160-166	0/2
0.50	4:29	1:07	8:56	151 148-155	1350	162 160-164	0/0
0.63	5:34	1:05	8:43	152 150-153	1325	163 162-164	1/0
0.75	6:40	1:06	8:45	154 148-159	1346	164 162-166	1/2
0.88	7:45	1:05	8:37	158 155-162	1361	164 162-166	0/2
1.00	8:51	1:06	8:49	158 153-161	1394	162 160-164	3/0
1.13	9:57	1:07	8:53	161 160-164	1430	161 160-164	3/0
1.25	11:02	1:05	8:39	159 158-161	1375	162 160-164	1/0
1.38	12:10	1:07	8:58	159 155-160	1426	160 158-162	3/0
1.50	13:17	1:08	9:01	162 157-168	1460	159 158-162	2/0
1.63	14:26	1:08	9:07	161 158-165	1469	160 156-162	2/0
1.75	15:33	1:08	9:03	158 153-161	1429	160 160-162	2/0
1.88	16:38	1:05	8:39	157 153-161	1359	161 158-162	0/2
2.00	17:44	1:06	8:49	153 151-156	1348	161 156-162	1/1
2.13	18:49	1:05	8:36	153 150-156	1317	160 160-162	0/3
2.25	19:53	1:04	8:34	154 152-155	1320	160 158-162	2/1
2.38	21:03	1:09	9:15	156 154-160	1442	160 158-162	0/1
2.50	22:11	1:09	9:10	159 155-161	1459	160 158-162	2/0
2.63	23:17	1:06	8:47	153 151-155	1343	160 158-162	0/1
2.75	24:19	1:02	8:16	156 150-161	1289	160 160-162	2/1
2.88	25:25	1:05	8:43	161 158-164	1404	160 158-162	3/1
3.00	26:29	1:05	8:38	157 154-160	1357	161 160-162	0/1
3.13	27:33	1:03	8:28	154 151-156	1303	161 158-164	0/3
3.25	28:36	1:03	8:22	161 157-163	1347	161 158-162	1/1
3.38	29:42	1:06	8:52	158 155-161	1400	161 158-164	2/0
3.50	30:48	1:06	8:44	160 157-163	1398	162 160-162	0/1
3.63	31:50	1:02	8:19	154 150-159	1280	160 158-162	0/2
3.75	32:53	1:04	8:29	155 152-158	1314	160 158-162	0/5
3.88	33:59	1:05	8:43	153 151-155	1333	160 160-160	1/1
4.00	35:00	1:01	8:11	160 156-164	1308	162 158-166	1/1
4.02	35:10	10	8:22	160 160-160	1340	162 162-162	0/0

Heart

154/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 17m, Flat prediction 35:01

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.3%	8:54
See your biggest climbs

Cadence

162 (178 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	4	35:10	8:45
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:21	37.06%	More
800m	4:11	8:25	42.41%	More
1km	5:16	8:28	44.05%	More
Mile	8:30	8:30	46.81%	More
5k	27:05	8:43	49.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	50.39
5km	26:40	8:35	50.75
5M	44:27	8:53	49.42
10km	56:07	9:02	48.82
10M	1:33:32	9:21	48.35
Half	2:04:59	9:32	47.47
20M	3:16:50	9:51	47.77
Mara	4:23:01	10:02	47.67

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Volume (kg)
TE
RPE	5