Thu 26th Dec 2019 at 7:00am by Rrunner

Run > Progressive

Good

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Time
34:16
Miles
4.01
Min/mi
8:33
Pacing
91%
WAVA
51.22
Stride(cm)
117
Cals
455
Cadence
161
BPM
155
%MHR
84
B/mi
1328
Asc(m)
38
Hillscore
1
Surface
Road

Notes & Comments

Unplanned Progressive.

Split Summary
===
1) 1km - 5:56(5:56/km) 140/149bpm 72cal 10.12/10.95kmph
2) 1km - 5:37(5:37/km) 152/160bpm 74cal 10.67/10.95kmph
3) 1km - 5:34(5:34/km) 150/155bpm 72cal 10.78/11.08kmph
4) 1km - 5:26(5:26/km) 157/170bpm 72cal 11.05/11.35kmph
5) 1km - 5:11(5:11/km) 158/166bpm 70cal 11.57/11.79kmph
6) 1km - 4:42(4:42/km) 168/176bpm 67cal 12.77/13.91kmph
7) 0.41km - 1:50(4:31/km) 174/181bpm 28cal 13.29/13.67kmph

5:56 5:37 5:34 5:26 5:11 4:42 1:50

Pace

78%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:18	129 123-137	1199	163 122-172	0/2
0.25	2:23	1:14	9:49	138 137-140	1355	166 164-166	3/0
0.38	3:37	1:14	9:51	142 139-143	1399	164 162-168	4/0
0.50	4:52	1:14	9:55	146 143-149	1449	163 160-166	3/0
0.63	5:58	1:06	8:48	145 144-148	1277	162 160-164	0/1
0.75	7:05	1:07	8:59	147 144-150	1320	163 160-166	1/1
0.88	8:13	1:08	9:03	149 146-150	1348	160 158-164	1/0
1.00	9:22	1:09	9:12	154 149-159	1417	160 158-162	2/0
1.13	10:31	1:09	9:15	158 154-160	1462	159 158-160	2/1
1.25	11:39	1:07	9:00	150 143-159	1350	160 156-164	0/3
1.38	12:45	1:06	8:52	148 144-151	1312	159 156-160	2/1
1.50	13:53	1:07	9:00	151 149-153	1358	160 158-162	0/1
1.63	14:58	1:05	8:39	152 150-155	1315	159 158-160	0/1
1.75	16:05	1:07	8:57	150 148-154	1344	159 158-162	2/0
1.88	17:13	1:08	9:05	151 147-154	1372	159 158-162	1/2
2.00	18:19	1:06	8:45	157 154-160	1373	160 158-164	1/0
2.13	19:25	1:07	8:53	155 152-159	1378	159 158-160	2/1
2.25	20:31	1:05	8:42	161 155-169	1402	159 158-162	1/0
2.38	21:36	1:05	8:43	155 152-158	1350	159 158-162	0/3
2.50	22:40	1:04	8:34	155 152-158	1328	159 156-160	0/1
2.63	23:42	1:02	8:12	155 153-159	1272	161 158-162	0/4
2.75	24:45	1:03	8:27	158 153-163	1335	161 158-164	0/1
2.88	25:49	1:04	8:28	162 158-166	1372	159 158-162	0/2
3.00	26:51	1:03	8:22	156 154-160	1304	160 158-162	0/4
3.13	27:52	1:01	8:07	160 158-162	1298	161 158-164	1/1
3.25	28:50	58	7:43	166 162-170	1282	161 158-164	1/1
3.38	29:47	57	7:35	164 159-169	1244	161 160-162	1/1
3.50	30:42	55	7:18	170 167-172	1240	159 158-162	0/0
3.63	31:38	56	7:29	168 166-172	1258	160 158-166	1/0
3.75	32:36	58	7:45	174 170-180	1348	161 158-164	3/0
3.88	33:32	56	7:31	174 171-176	1307	160 158-162	0/1
3.98	34:17	45	7:01	174 170-176	1221	163 160-166	0/1

Heart

155/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 17m, Flat prediction 33:42

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.5%	9:38
See your biggest climbs

Cadence

161 (172 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	160	4	34:12	8:36
Walk	0.2	122	0	5	10:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:16	42.63%	More
800m	3:43	7:28	47.80%	More
1km	4:36	7:24	50.46%	More
Mile	7:35	7:35	52.55%	More
5k	26:05	8:24	51.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	51.59
5km	26:03	8:23	51.95
5M	43:25	8:41	50.60
10km	54:50	8:49	49.96
10M	1:31:23	9:08	49.49
Half	2:02:07	9:19	48.59
20M	3:12:19	9:37	48.89
Mara	4:16:58	9:48	48.79

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Volume (kg)
TE
RPE	6