Sun 15th Dec 2019 at 9:00am by Richard-M

Run > Race

Good
breezy
cold

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0 👍

Time
33:00
Miles
4.94
Min/mi
6:41
Pacing
95%
WAVA
70.66
Stride(cm)
146
Cals
494
Cadence
165
BPM
159
%MHR
93.3
B/mi
1059
Asc(m)
104
Hillscore
2
Surface
Road

Notes & Comments

2 comments

Run: GCR Festive 5M
Chip time 32:59! P37 ( also a 5M PB but i haven't run one for 5 yrs...)
Cold (but good temp for running), Strong cold breeze too
HRV9

Split Summary
===
1) 1km - 4:08(4:08/km) 146/153bpm 56cal 14.52/15.69kmph
2) 1km - 4:13(4:13/km) 154/157bpm 61cal 14.23/14.95kmph
3) 1km - 4:01(4:01/km) 155/159bpm 59cal 14.95/15.75kmph
4) 1km - 4:13(4:13/km) 159/161bpm 63cal 14.22/15.3kmph
5) 1km - 4:13(4:13/km) 161/163bpm 64cal 14.23/14.75kmph
6) 1km - 4:14(4:14/km) 162/168bpm 65cal 14.16/15.12kmph
7) 1km - 4:07(4:07/km) 164/168bpm 64cal 14.61/15.56kmph
8) 0.95km - 3:52(4:03/km) 167/170bpm 62cal 14.82/16.12kmph

4:08 4:13 4:01 4:13 4:13 4:14 4:07 3:52

	DocM great running. hope the bin bag didnt slow you down!
	Richard-M Thank you! Same to you. See you at Buntingford!

Pin Map

0mi in 0

Pace

21%

53%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:37	1:37	6:26	138 80-150	889	168 134-176	8/3
0.50	3:19	1:43	6:50	151 150-153	1032	165 162-198	6/3
0.75	4:59	1:40	6:41	153 152-155	1023	163 162-166	7/3
1.00	6:44	1:44	6:56	155 153-156	1076	165 162-180	8/2
1.25	8:23	1:40	6:39	154 149-157	1025	164 162-174	2/7
1.50	9:58	1:34	6:18	154 151-156	969	164 162-172	2/9
1.75	11:35	1:37	6:28	156 154-157	1009	164 162-166	4/9
2.00	13:19	1:44	6:55	158 156-160	1094	166 162-170	9/5
2.25	15:00	1:41	6:45	159 158-161	1074	166 162-180	4/4
2.50	16:41	1:41	6:43	158 156-160	1062	165 162-180	4/7
2.75	18:24	1:44	6:55	160 157-162	1106	164 132-166	7/2
3.00	20:05	1:40	6:42	161 160-162	1077	165 162-166	3/4
3.25	21:49	1:44	6:55	162 160-164	1120	165 164-180	7/2
3.50	23:32	1:43	6:52	163 162-168	1119	164 162-174	5/3
3.75	25:11	1:39	6:36	161 157-164	1063	164 162-166	2/8
4.00	26:45	1:35	6:18	164 161-165	1034	165 162-168	2/9
4.25	28:24	1:39	6:35	164 163-166	1080	164 162-166	3/10
4.50	30:10	1:46	7:04	166 164-168	1173	165 162-168	11/2
4.75	31:46	1:36	6:24	167 165-168	1069	165 162-166	4/4
4.94	33:01	1:15	6:30	167 164-170	1086	167 162-172	3/7

Heart

159/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 104m, Range 21m, Flat prediction 32:45

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.9%	6:56
10 2.1%	7:06
See your biggest climbs

Cadence

165 (198 max) Stride Length: 146cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	165	4.9	32:56	6:40
Walk	0.3	136	0	5	11:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:08	53.80%	More
800m	3:08	6:18	61.34%	More
1km	3:57	6:22	63.38%	More
Mile	6:33	6:33	65.05%	More
5k	20:42	6:40	70.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:37	5:37	75.84
5km	19:44	6:21	73.45
5M	33:27	6:41	70.53
10km	42:33	6:51	69.24
10M	1:12:06	7:13	67.53
Half	1:37:16	7:25	65.72
20M	2:35:27	7:46	65.16
Mara	3:29:41	8:00	64.41

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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