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

Run > Easy

  • Not good
  • cold
  • 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% 2%

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

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

Bespoke Fields

Volume (kg)
TE
RPE 5
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