Thu 26th Dec 2019 at 11:00am by RichHL

Run > Race

cold

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Time
34:08
Miles
4.05
Min/mi
8:26
Pacing
87%
WAVA
57.63
Stride(cm)
111
Cals
396
Cadence
171
BPM
172
%MHR
88.2
B/mi
1450
Asc(m)
27
Surface
Road

Notes & Comments

C&C Boxing Day 4
===
That was daft. What felt like a sustainable, steady pace wasn't. I had to stop to take on more inhaler and I walked up the M11 bridge on the way back. Still, four miles in the bag and all done before lunch, or in my case, breakfast.

Split Summary
===
1) 1km - 4:56(4:56/km) 173/188bpm 63cal 12.15/13.71kmph
2) 1km - 5:07(5:07/km) 178/186bpm 64cal 11.71/13.08kmph
3) 1km - 5:36(5:36/km) 175/185bpm 65cal 10.72/14.71kmph
4) 1km - 5:18(5:18/km) 173/179bpm 59cal 11.32/12.19kmph
5) 1km - 5:36(5:36/km) 172/188bpm 55cal 10.7/14.24kmph
6) 1km - 5:04(5:04/km) 174/180bpm 58cal 11.84/12.29kmph
7) 0.52km - 2:30(4:49/km) 174/184bpm 32cal 12.48/14.34kmph

4:56 5:07 5:36 5:18 5:36 5:04 2:30

Pace

60%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	56	56	7:30	134 93-170	1004	181 176-186	2/0
0.25	1:55	59	7:54	175 171-178	1381	177 176-180	3/1
0.38	2:56	1:00	8:03	180 174-185	1448	177 176-178	0/1
0.50	3:56	1:00	8:01	187 186-188	1499	176 174-178	2/1
0.63	4:57	1:01	8:10	184 179-186	1502	177 176-178	2/0
0.75	6:00	1:02	8:20	180 176-183	1499	177 174-180	1/0
0.88	7:00	1:00	8:02	180 177-184	1445	178 176-180	0/1
1.00	8:00	1:00	7:59	179 175-185	1429	177 174-180	0/0
1.13	9:01	1:01	8:08	178 174-181	1448	176 172-178	3/0
1.25	10:05	1:04	8:34	177 171-185	1516	174 170-182	1/1
1.38	11:03	58	7:46	179 174-184	1390	178 172-182	0/1
1.50	12:06	1:02	8:19	174 173-177	1448	173 172-176	1/1
1.63	13:06	1:00	8:01	175 171-180	1404	174 170-180	0/1
1.75	14:12	1:07	8:52	173 170-176	1535	172 170-176	0/0
1.88	15:43	1:31	12:07	172 170-175	2085	156 116-176	0/0
2.00	16:47	1:04	8:31	174 171-179	1482	173 170-178	0/1
2.13	17:56	1:09	9:15	172 169-175	1591	168 124-174	2/1
2.25	18:59	1:02	8:17	174 172-177	1442	172 170-176	1/0
2.38	20:01	1:03	8:22	174 171-176	1457	173 172-176	0/0
2.50	21:05	1:03	8:25	174 172-175	1466	174 172-176	1/0
2.63	22:06	1:01	8:08	175 172-178	1424	173 172-178	1/1
2.75	23:09	1:04	8:31	175 174-178	1491	174 172-176	2/0
2.88	24:41	1:32	12:13	163 146-178	1991	144 124-178	0/1
3.00	25:40	59	7:55	180 171-188	1426	177 172-182	1/3
3.13	26:42	1:02	8:13	174 173-176	1431	173 172-174	0/0
3.25	27:44	1:02	8:18	173 172-177	1437	172 170-174	0/0
3.38	28:46	1:01	8:09	175 172-179	1425	175 172-176	0/1
3.50	29:46	1:01	8:06	175 172-178	1419	174 172-176	0/1
3.63	30:46	1:00	7:59	173 171-176	1381	173 170-174	1/1
3.75	31:47	1:01	8:09	173 170-176	1409	173 170-176	0/2
3.88	32:47	1:00	8:01	174 171-178	1396	173 172-178	0/2
4.00	33:45	58	7:41	173 171-175	1330	174 172-176	2/1
4.05	34:08	23	7:23	182 179-184	1343	177 176-180	0/1

Heart

172/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 9m, Flat prediction 34:08

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

171 (186 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.0	175	3.9	32:06	8:11
Walk	6.0	127	0.1	2:02	15:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:39	44.33%	More
800m	3:54	7:50	51.02%	More
1km	4:55	7:55	52.68%	More
Mile	7:58	7:58	55.13%	More
5k	26:32	8:33	56.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	56.72
5km	25:46	8:18	58.08
5M	42:41	8:32	57.16
10km	53:44	8:39	56.73
10M	1:28:59	8:54	56.66
Half	1:58:28	9:03	55.89
20M	3:05:31	9:17	56.55
Mara	4:06:59	9:26	56.64

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