Thu 21st Nov 2019 at 6:00am by sloth

Run > General

cold

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Time
47:28
Miles
5.08
Min/mi
9:21
Pacing
94%
WAVA
51.40
Stride(cm)
102
Cals
701
Cadence
169
BPM
152
%MHR
90.7
B/mi
1423
Surface
Road

Notes & Comments

Harder run this morning but still managed to find an extra 30 seconds on yesterdays time. It did feel much tougher though.

So warm this morning I almost took off my hat and gloves!

Split Summary
===
1) 1m - 9:35(9:35/m) 143/152bpm 130cal 6.26/6.87mph
2) 1m - 9:15(9:15/m) 152/158bpm 135cal 6.48/8.01mph
3) 1m - 9:11(9:11/m) 155/163bpm 138cal 6.53/6.97mph
4) 1m - 9:20(9:20/m) 157/161bpm 143cal 6.43/7.47mph
5) 1m - 9:24(9:24/m) 158/162bpm 144cal 6.39/7.72mph
6) 0.08m - 43(9:14/m) 160/162bpm 11cal 6.5/6.85mph

9:35 9:15 9:11 9:20 9:24 43

Pace

28%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.25	2:27	2:27	9:49	124 95-142	1218	162 70-168
0.50	4:55	2:28	9:51	146 143-150	1438	167 158-172
0.75	7:18	2:23	9:33	149 146-152	1423	168 166-170
1.00	9:35	2:16	9:05	149 147-151	1354	170 168-174
1.25	12:03	2:28	9:51	148 146-154	1459	170 166-176
1.50	14:18	2:15	9:00	153 151-154	1377	173 172-176
1.75	16:37	2:19	9:16	154 152-155	1427	172 172-174
2.00	18:50	2:13	8:53	155 152-157	1376	171 170-174
2.25	21:05	2:15	9:00	152 150-155	1369	171 168-172
2.50	23:22	2:17	9:07	155 152-157	1414	170 166-174
2.75	25:39	2:17	9:08	154 151-157	1405	168 166-170
3.00	28:01	2:22	9:29	158 155-163	1498	168 164-172
3.25	30:16	2:15	9:01	154 151-157	1389	170 168-172
3.50	32:33	2:17	9:10	157 155-160	1439	169 166-172
3.75	34:52	2:18	9:13	158 156-160	1457	169 166-172
4.00	37:21	2:29	9:57	157 155-161	1561	168 164-172
4.25	39:51	2:30	9:59	158 156-161	1578	169 160-180
4.50	42:13	2:22	9:28	158 156-160	1496	168 144-172
4.75	44:31	2:18	9:12	157 154-161	1445	170 166-174
5.00	46:45	2:14	8:55	158 155-161	1409	165 136-172
5.08	47:28	43	9:16	161 160-161	1491	163 136-170

Heart

152/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

169 (180 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	169	5.1	47:10	9:20
Walk	0.6	127	0	18	12:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	38.99%	More
800m	4:25	8:54	44.19%	More
1km	5:33	8:57	45.83%	More
Mile	9:01	9:01	47.96%	More
5k	28:34	9:12	51.54%	More
5 miles	46:40	9:20	51.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:29	8:29	51.00
5km	28:11	9:04	52.25
5M	46:40	9:20	51.40
10km	58:46	9:27	50.99
10M	1:37:19	9:44	50.90
Half	2:09:34	9:53	50.20
20M	3:22:54	10:09	50.80
Mara	4:30:08	10:19	50.88

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