Sun 17th Nov 2019 at 5:00am by Rrunner

Run > Long Run

Good
cold

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Time
44:39
Miles
5.06
Min/mi
8:49
Pacing
95%
WAVA
49.78
Stride(cm)
114
Cals
529
Cadence
159
BPM
153
%MHR
83
B/mi
1354
Asc(m)
65
Hillscore
2
Surface
Mixed

Notes & Comments

All relative. Longest run since August. Felt good all the way round and could have carried on if Junior parkrun was not calling.

Interesting choice for the other runner in the Nook: head to toe in black, no reflective strips and no head torch. How he could see where he was going I'll never know. I couldn't see him until I nearly stepped on him!

Split Summary
===
1) 1km - 5:49(5:49/km) 139/155bpm 61cal 10.32/11.42kmph
2) 1km - 5:34(5:34/km) 156/163bpm 67cal 10.76/11.02kmph
3) 1km - 5:33(5:33/km) 156/162bpm 67cal 10.8/11.56kmph
4) 1km - 5:31(5:31/km) 156/162bpm 66cal 10.88/11.42kmph
5) 1km - 5:27(5:27/km) 160/165bpm 67cal 10.99/11.32kmph
6) 1km - 5:29(5:29/km) 161/165bpm 67cal 10.96/11.86kmph
7) 1km - 5:21(5:21/km) 157/163bpm 64cal 11.23/11.79kmph
8) 1km - 5:12(5:12/km) 158/169bpm 62cal 11.53/11.76kmph
9) 0.14km - 43(4:58/km) 160/164bpm 8cal 12.08/11.69kmph

5:49 5:34 5:33 5:31 5:27 5:29 5:21 5:12 43

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:08	122 86-146	1115	161 122-168	3/2
0.50	4:42	2:25	9:38	146 141-153	1407	161 158-162	3/1
0.75	6:56	2:15	8:59	155 148-160	1393	162 158-164	4/0
1.00	9:12	2:15	9:02	155 150-159	1400	159 158-164	3/2
1.25	11:27	2:15	8:59	156 151-161	1401	159 156-162	1/1
1.50	13:48	2:22	9:27	156 150-162	1473	159 156-160	10/0
1.75	15:58	2:10	8:39	158 154-160	1367	159 156-160	1/4
2.00	18:07	2:09	8:37	154 147-162	1327	160 158-166	2/8
2.25	20:20	2:12	8:50	157 153-161	1386	158 156-164	3/6
2.50	22:35	2:15	9:00	156 154-158	1403	158 156-160	7/0
2.75	24:48	2:14	8:55	161 157-164	1436	158 152-160	1/7
3.00	26:57	2:09	8:37	160 158-163	1378	159 156-160	4/4
3.25	29:11	2:14	8:56	160 156-163	1429	158 154-160	7/3
3.50	31:29	2:17	9:09	162 160-163	1482	158 156-160	7/0
3.75	33:34	2:05	8:20	158 152-165	1316	158 156-160	0/10
4.00	35:43	2:09	8:36	156 152-162	1343	159 154-162	1/2
4.25	37:52	2:09	8:35	158 156-160	1357	158 156-162	2/3
4.50	39:57	2:05	8:20	159 155-163	1325	160 158-164	0/3
4.75	42:03	2:06	8:25	159 155-168	1339	159 158-162	1/5
5.00	44:09	2:06	8:24	159 156-163	1335	159 156-162	2/2
5.06	44:39	30	8:23	159 159-160	1332	160 160-162	0/1

Heart

153/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 65m, Range 19m, Flat prediction 44:29

Elevation Graph

Biggest Climbs (m)	Min/mi
13 1.9%	8:55
11 2.0%	9:07
See your biggest climbs

Cadence

159 (168 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	159	5.1	44:39	8:49
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	38.00%	More
800m	4:10	8:23	42.57%	More
1km	5:11	8:21	44.72%	More
Mile	8:25	8:25	47.32%	More
5k	26:58	8:41	50.19%	More
5 miles	44:05	8:49	49.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	50.82
5km	26:27	8:31	51.16
5M	44:05	8:49	49.83
10km	55:40	8:58	49.22
10M	1:32:46	9:17	48.75
Half	2:03:58	9:28	47.86
20M	3:15:13	9:46	48.16
Mara	4:20:52	9:57	48.06

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Volume (kg)
TE
RPE	3.9