Thu 5th Dec 2019 at 5:00am by Rrunner

Run > Easy

Not good
cold

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Time
43:52
Miles
5.06
Min/mi
8:40
Pacing
96%
WAVA
50.67
Stride(cm)
113
Cals
587
Cadence
164
BPM
155
%MHR
84
B/mi
1348
Asc(m)
49
Hillscore
3
Surface
Road

Notes & Comments

Week 4 (recovery) session 3: Easy 5.

Planned a 10k but not feeling great full of a head cold. Got out and did though.

Split Summary
===
1) 1km - 5:28(5:28/km) 142/153bpm 66cal 10.97/11.25kmph
2) 1km - 5:17(5:17/km) 158/163bpm 72cal 11.34/11.92kmph
3) 1km - 5:25(5:25/km) 160/164bpm 75cal 11.07/11.39kmph
4) 1km - 5:31(5:31/km) 156/163bpm 74cal 10.88/11.49kmph
5) 1km - 5:24(5:24/km) 157/163bpm 73cal 11.12/11.46kmph
6) 1km - 5:23(5:23/km) 160/165bpm 73cal 11.15/11.52kmph
7) 1km - 5:24(5:24/km) 160/163bpm 74cal 11.1/11.42kmph
8) 1km - 5:19(5:19/km) 158/165bpm 71cal 11.29/11.62kmph
9) 0.14km - 41(4:55/km) 159/162bpm 9cal 12.22/11.62kmph

5:28 5:17 5:25 5:31 5:24 5:23 5:24 5:19 41

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 +2	9:08	130 92-146	1188	171 122-180	3/2
0.50	4:28	2:11	8:43	145 138-152	1265	168 164-170	0/3
0.75	6:35	2:07	8:29	153 150-159	1298	165 162-168	2/2
1.00	8:39	2:04	8:16	157 155-160	1298	163 160-166	3/2
1.25	10:52	2:13	8:50	160 158-162	1414	161 158-164	3/0
1.50	13:01	2:09	8:37	160 157-164	1378	162 156-164	6/0
1.75	15:11	2:10	8:41	160 157-164	1390	162 160-166	2/3
2.00	17:22	2:11	8:43	155 154-160	1351	163 160-166	0/4
2.25	19:34	2:12	8:47	155 150-161	1361	162 160-166	1/6
2.50	21:52	2:19	9:14	160 157-162	1478	161 160-166	4/0
2.75	24:05	2:12	8:50	157 152-161	1386	163 160-164	1/4
3.00	26:12	2:08	8:30	157 152-162	1335	163 160-166	0/1
3.25	28:22	2:09	8:37	156 154-159	1343	164 160-166	2/3
3.50	30:30	2:08	8:33	160 154-165	1368	163 160-166	5/1
3.75	32:43	2:13	8:52	162 159-165	1437	162 160-166	3/0
4.00	34:54	2:11	8:45	162 160-163	1417	162 160-164	6/0
4.25	37:03	2:09	8:38	159 156-162	1372	164 162-168	0/3
4.50	39:10	2:06	8:24	156 153-158	1311	164 160-166	0/9
4.75	41:19	2:09	8:36	158 153-164	1359	163 160-166	2/1
5.00	43:28	2:09	8:36	160 157-164	1376	163 160-166	2/1
5.05	43:52	24	8:09	158 157-160	1289	163 160-166	1/0

Heart

155/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 15m, Flat prediction 43:52

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.3%	8:36
15 1.2%	8:44
See your biggest climbs

Cadence

164 (180 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	5	43:52	8:41
Walk	0.0	122	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:11	37.82%	More
800m	4:09	8:21	42.69%	More
1km	5:14	8:25	44.33%	More
Mile	8:32	8:32	46.66%	More
5k	26:57	8:40	50.21%	More
5 miles	43:20	8:40	50.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	51.70
5km	25:59	8:22	52.08
5M	43:19	8:40	50.71
10km	54:41	8:48	50.10
10M	1:31:08	9:07	49.62
Half	2:01:47	9:18	48.72
20M	3:11:48	9:35	49.02
Mara	4:16:17	9:47	48.92

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Volume (kg)
TE
RPE	5