Tue 10th Dec 2019 at 5:00am by Rrunner

Run > Easy

Amazing
v windy

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Time
34:30
Miles
4.00
Min/mi
8:38
Pacing
97%
WAVA
50.79
Stride(cm)
117
Cals
457
Cadence
160
BPM
151
%MHR
81.5
B/mi
1300
Asc(m)
38
Hillscore
2
Surface
Road

Notes & Comments

W5S2 : Easy 4.

Starting to come together all those base miles are building the fitness back up. Garmin vo2 max now 51.

Split Summary
===
1) 1km - 5:26(5:26/km) 140/148bpm 67cal 11.04/11.35kmph
2) 1km - 5:24(5:24/km) 150/159bpm 72cal 11.12/11.39kmph
3) 1km - 5:28(5:28/km) 154/160bpm 74cal 10.98/11.12kmph
4) 1km - 5:26(5:26/km) 152/159bpm 73cal 11.04/11.46kmph
5) 1km - 5:19(5:19/km) 154/161bpm 71cal 11.29/11.62kmph
6) 1km - 5:11(5:11/km) 156/162bpm 70cal 11.58/11.89kmph
7) 0.44km - 2:17(5:11/km) 154/158bpm 30cal 11.58/11.96kmph

5:26 5:24 5:28 5:26 5:19 5:11 2:17

Pace

95%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:44	125 104-140	1091	167 160-172	2/0
0.25	2:11	1:06	8:47	143 140-145	1256	160 158-164	1/2
0.38	3:18	1:07	8:54	140 137-144	1245	158 156-160	0/2
0.50	4:23	1:05	8:41	143 141-145	1242	160 156-162	0/0
0.63	5:28	1:04	8:35	146 143-148	1252	160 158-162	1/0
0.75	6:32	1:04	8:35	146 143-147	1254	160 158-162	0/2
0.88	7:36	1:04	8:30	149 146-150	1266	160 158-162	0/2
1.00	8:43	1:07	8:55	149 147-153	1328	160 158-162	3/0
1.13	9:48	1:05	8:41	156 154-158	1355	158 158-160	2/0
1.25	10:54	1:06	8:47	154 151-158	1353	159 156-162	1/0
1.38	11:59	1:06	8:47	153 151-157	1343	159 158-162	4/0
1.50	13:06	1:06	8:50	157 155-158	1386	158 156-160	2/0
1.63	14:11	1:06	8:45	157 156-159	1373	159 156-162	2/0
1.75	15:19	1:07	8:58	153 150-156	1373	159 158-162	1/1
1.88	16:23	1:05	8:36	151 150-152	1299	160 158-162	0/2
2.00	17:27	1:04	8:32	152 149-156	1296	159 156-164	1/1
2.13	18:32	1:05	8:40	154 151-159	1334	159 158-160	0/2
2.25	19:36	1:04	8:35	150 148-152	1288	159 156-160	2/1
2.38	20:44	1:08	9:05	153 151-156	1388	159 158-160	0/0
2.50	21:51	1:06	8:52	153 151-154	1356	160 158-162	2/0
2.63	22:55	1:04	8:31	155 151-159	1320	159 158-160	0/1
2.75	23:59	1:04	8:36	153 149-156	1316	158 156-160	2/1
2.88	25:04	1:05	8:42	159 157-160	1384	160 158-162	3/1
3.00	26:07	1:03	8:23	154 150-157	1290	161 160-162	0/1
3.13	27:11	1:04	8:30	150 148-153	1275	160 158-162	0/3
3.25	28:14	1:03	8:24	155 153-157	1302	160 158-162	1/1
3.38	29:19	1:05	8:39	156 153-157	1350	160 158-162	2/0
3.50	30:21	1:02	8:15	159 157-162	1312	159 156-162	0/1
3.63	31:22	1:01	8:08	156 153-159	1269	158 156-160	0/2
3.75	32:24	1:02	8:14	153 151-155	1259	159 156-162	0/5
3.88	33:28	1:04	8:34	152 149-155	1301	159 158-162	1/1
4.00	34:29	1:01	8:12	156 154-158	1279	159 156-160	1/0

Heart

151/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 17m, Flat prediction 34:21

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.3%	8:47
See your biggest climbs

Cadence

160 (172 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	159	4	34:30	8:37
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:06	38.19%	More
800m	4:04	8:11	43.57%	More
1km	5:07	8:14	45.32%	More
Mile	8:20	8:20	47.77%	More
5k	26:43	8:36	50.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:47	7:47	51.15
5km	26:18	8:28	51.45
5M	43:50	8:46	50.12
10km	55:21	8:54	49.50
10M	1:32:15	9:14	49.02
Half	2:03:16	9:25	48.14
20M	3:14:08	9:42	48.43
Mara	4:19:25	9:54	48.33

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Volume (kg)
TE
RPE	5