Thu 28th Nov 2019 at 5:00am by Rrunner

Run > Medium Long Run

Amazing
rain

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Time
53:46
Miles
6.23
Min/mi
8:38
Pacing
96%
WAVA
51.12
Stride(cm)
115
Cals
703
Cadence
162
BPM
153
%MHR
82.7
B/mi
1320
Asc(m)
61
Hillscore
3
Surface
Road

Notes & Comments

W3S3: MLR Sunday's long run becomes Thursday's MLR. Feeling good about a min faster than Sunday too!

Split Summary
===
1) 1km - 5:37(5:37/km) 139/147bpm 67cal 10.68/11.25kmph
2) 1km - 5:30(5:30/km) 150/160bpm 72cal 10.89/11.19kmph
3) 1km - 5:28(5:28/km) 155/162bpm 73cal 10.99/11.22kmph
4) 1km - 5:18(5:18/km) 154/161bpm 70cal 11.32/11.76kmph
5) 1km - 5:17(5:17/km) 154/161bpm 70cal 11.34/11.82kmph
6) 1km - 5:20(5:20/km) 153/159bpm 70cal 11.23/11.99kmph
7) 1km - 5:19(5:19/km) 154/161bpm 69cal 11.3/11.46kmph
8) 1km - 5:19(5:19/km) 160/164bpm 72cal 11.29/11.82kmph
9) 1km - 5:16(5:16/km) 159/166bpm 71cal 11.38/11.56kmph
10) 1km - 5:12(5:12/km) 156/162bpm 68cal 11.54/11.99kmph
11) 0.03km - 9(5:09/km) 159/159bpm 1cal 11.64/11.86kmph

5:37 5:30 5:28 5:18 5:17 5:20 5:19 5:19 5:16 5:12 9

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	8:56	129 97-144	1153	168 164-174	3/2
0.50	4:32	2:18	9:13	141 138-145	1298	166 164-170	0/3
0.75	6:44	2:12	8:49	144 142-147	1269	165 162-168	2/2
1.00	8:57	2:12	8:48	148 146-153	1304	164 160-166	3/3
1.25	11:11	2:15	8:58	156 153-160	1399	160 158-164	4/0
1.50	13:25	2:14	8:55	157 152-161	1401	160 156-162	6/0
1.75	15:36	2:11	8:43	155 151-159	1351	161 156-164	4/0
2.00	17:45	2:10	8:39	152 148-154	1314	160 158-162	1/3
2.25	19:52	2:06	8:26	153 149-157	1289	161 158-162	2/4
2.50	22:01	2:09	8:35	156 151-161	1340	160 156-164	4/1
2.75	24:06	2:05	8:21	153 150-159	1277	161 158-164	2/2
3.00	26:15	2:09	8:36	153 150-157	1316	161 160-164	1/3
3.25	28:23	2:08	8:33	154 150-158	1317	161 158-164	1/3
3.50	30:30	2:07	8:28	152 147-156	1286	161 158-162	0/8
3.75	32:43	2:13	8:50	154 149-159	1361	160 158-162	4/0
4.00	34:52	2:10	8:40	152 149-155	1317	160 158-164	1/5
4.25	36:59	2:07	8:28	157 151-161	1329	161 160-164	1/1
4.50	39:03	2:04	8:16	158 154-163	1305	161 160-162	1/4
4.75	41:15	2:12	8:47	160 158-164	1406	160 158-162	6/0
5.00	43:24	2:09	8:36	161 158-163	1385	161 158-162	5/0
5.25	45:31	2:07	8:28	161 158-166	1362	161 160-162	3/0
5.50	47:38	2:07	8:30	157 153-159	1333	162 158-164	0/4
5.75	49:43	2:04	8:17	154 150-158	1277	161 160-164	0/9
6.00	51:52	2:09	8:35	157 151-160	1348	160 158-162	3/1
6.23	53:46	1:54	8:14	158 155-160	1301	162 160-166	2/1

Heart

153/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 61m, Range 17m, Flat prediction 53:32

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.5%	8:55
14 1.2%	8:37
See your biggest climbs

Cadence

162 (174 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	6.2	53:46	8:38
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:05	38.34%	More
800m	4:07	8:18	43.00%	More
1km	5:12	8:22	44.62%	More
Mile	8:24	8:24	47.37%	More
5k	26:26	8:31	51.18%	More
5 miles	42:45	8:33	51.39%	More
10k	53:36	8:38	51.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:33	7:33	52.73
5km	25:29	8:12	53.10
5M	42:28	8:30	51.73
10km	53:37	8:38	51.10
10M	1:29:21	8:56	50.61
Half	1:59:24	9:07	49.69
20M	3:08:02	9:24	50.00
Mara	4:11:16	9:35	49.89

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Volume (kg)
TE
RPE	6