Mon 25th Nov 2019 at 5:00am by Rrunner

Run > Easy

Amazing

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Time
43:58
Miles
5.06
Min/mi
8:41
Pacing
96%
WAVA
50.56
Stride(cm)
115
Cals
574
Cadence
161
BPM
152
%MHR
82.2
B/mi
1322
Asc(m)
49
Hillscore
3
Surface
Road

Notes & Comments

W3S1 : Easy 5.

Its getting easier and I'm getting (a bit) quicker.

For the record that idea of the Canalathon is daft. Stick to some spring 10ks!

Split Summary
===
1) 1km - 5:33(5:33/km) 137/150bpm 64cal 10.82/11.69kmph
2) 1km - 5:24(5:24/km) 155/162bpm 72cal 11.11/11.56kmph
3) 1km - 5:26(5:26/km) 157/169bpm 73cal 11.03/11.52kmph
4) 1km - 5:27(5:27/km) 152/161bpm 71cal 11.03/11.32kmph
5) 1km - 5:23(5:23/km) 155/162bpm 71cal 11.16/11.35kmph
6) 1km - 5:24(5:24/km) 158/163bpm 72cal 11.13/11.59kmph
7) 1km - 5:23(5:23/km) 159/165bpm 73cal 11.15/11.52kmph
8) 1km - 5:17(5:17/km) 156/162bpm 69cal 11.35/11.76kmph
9) 0.14km - 42(5:07/km) 160/162bpm 9cal 11.74/11.62kmph

5:33 5:24 5:26 5:27 5:23 5:24 5:23 5:17 42

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	2:14	2:14	8:54	122 77-148	1087	163 122-170	3/2
0.50	4:31	2:17	9:09	143 139-150	1309	163 160-166	0/3
0.75	6:41	2:10	8:42	148 145-155	1287	163 162-166	2/2
1.00	8:48	2:07	8:28	154 149-161	1305	162 160-166	3/2
1.25	11:02	2:13	8:53	159 158-162	1411	160 156-162	3/0
1.50	13:14	2:12	8:49	158 150-169	1393	159 158-160	6/0
1.75	15:24	2:10	8:39	157 152-161	1358	160 156-166	2/3
2.00	17:34	2:10	8:41	153 149-162	1329	160 158-164	0/4
2.25	19:45	2:11	8:43	150 144-160	1308	160 158-162	1/7
2.50	21:58	2:13	8:52	157 154-161	1393	159 156-162	4/0
2.75	24:07	2:09	8:36	157 152-162	1351	160 158-162	1/4
3.00	26:18	2:12	8:46	153 150-157	1342	160 156-162	0/1
3.25	28:25	2:07	8:28	156 151-159	1322	161 158-162	2/3
3.50	30:37	2:11	8:45	158 155-161	1382	160 158-162	5/1
3.75	32:48	2:11	8:45	160 156-163	1400	160 158-162	3/0
4.00	34:57	2:10	8:38	160 157-165	1382	160 158-164	6/0
4.25	37:07	2:10	8:39	159 156-161	1376	161 158-162	0/3
4.50	39:16	2:09	8:35	154 151-158	1322	161 158-162	0/8
4.75	41:25	2:09	8:37	154 147-161	1326	161 158-162	2/2
5.00	43:31	2:06	8:24	160 157-162	1345	161 158-164	3/1
5.06	43:59	28	8:15	161 160-162	1328	161 160-162	1/0

Heart

152/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 15m, Flat prediction 43:55

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.1%	8:41
15 1.3%	8:46
See your biggest climbs

Cadence

161 (170 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	160	5.1	43:58	8:42
Walk	0.0	122	0	1	12:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	37.15%	More
800m	4:12	8:27	42.18%	More
1km	5:16	8:28	44.05%	More
Mile	8:31	8:31	46.71%	More
5k	26:49	8:38	50.45%	More
5 miles	43:29	8:42	50.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	51.59
5km	26:03	8:23	51.95
5M	43:24	8:41	50.62
10km	54:49	8:49	49.98
10M	1:31:21	9:08	49.51
Half	2:02:04	9:19	48.61
20M	3:12:14	9:37	48.91
Mara	4:16:52	9:48	48.81

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Volume (kg)
TE
RPE	6