Sun 29th Dec 2019 at 6:00am by Rrunner

Run > Long Run

Amazing

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Time
54:28
Miles
6.23
Min/mi
8:45
Pacing
98%
WAVA
50.46
Stride(cm)
114
Cals
737
Cadence
162
BPM
158
%MHR
85.5
B/mi
1384
Asc(m)
61
Hillscore
3
Surface
Road

Notes & Comments

Back to 10k being a long run as the recovery from the lurgy continues. Felt good all the way round. Good job as it's same again in the morning!

Split Summary
===
1) 1km - 5:34(5:34/km) 143/148bpm 69cal 10.77/10.98kmph
2) 1km - 5:25(5:25/km) 155/162bpm 72cal 11.09/11.42kmph
3) 1km - 5:28(5:28/km) 160/165bpm 75cal 10.97/11.05kmph
4) 1km - 5:25(5:25/km) 159/165bpm 74cal 11.06/11.29kmph
5) 1km - 5:23(5:23/km) 161/166bpm 74cal 11.14/11.49kmph
6) 1km - 5:26(5:26/km) 159/164bpm 74cal 11.03/11.32kmph
7) 1km - 5:21(5:21/km) 160/168bpm 73cal 11.2/11.39kmph
8) 1km - 5:22(5:22/km) 164/169bpm 75cal 11.18/11.52kmph
9) 1km - 5:26(5:26/km) 163/169bpm 75cal 11.04/11.29kmph
10) 1km - 5:26(5:26/km) 162/167bpm 74cal 11.04/11.22kmph
11) 0.03km - 11(5:18/km) 162/163bpm 2cal 11.33/11.12kmph

5:34 5:25 5:28 5:25 5:23 5:26 5:21 5:22 5:26 5:26 11

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:18	2:18	9:10	141 133-148	1293	170 164-174	3/2
0.50	4:31	2:13	8:53	144 140-148	1278	166 164-172	0/3
0.75	6:42	2:11	8:44	148 145-152	1293	165 164-168	2/2
1.00	8:51	2:09	8:38	153 149-158	1320	166 162-170	3/3
1.25	11:03	2:12	8:49	160 157-162	1411	162 160-166	3/0
1.50	13:16	2:12	8:49	159 154-165	1403	161 158-162	6/0
1.75	15:28	2:12	8:47	160 158-162	1406	161 158-164	4/0
2.00	17:38	2:11	8:43	159 156-161	1386	160 156-164	1/3
2.25	19:49	2:10	8:41	158 153-162	1372	161 158-162	2/4
2.50	22:01	2:13	8:50	160 156-165	1414	160 158-162	4/1
2.75	24:09	2:08	8:33	160 155-165	1368	161 158-164	2/2
3.00	26:20	2:10	8:42	161 157-166	1400	160 158-164	1/3
3.25	28:32	2:12	8:47	160 156-163	1406	160 158-164	1/3
3.50	30:41	2:09	8:36	159 155-164	1367	160 158-162	0/8
3.75	32:54	2:13	8:54	160 156-163	1423	161 158-162	4/0
4.00	35:04	2:10	8:41	160 157-167	1389	160 158-164	1/5
4.25	37:14	2:10	8:39	161 156-165	1394	161 158-164	1/1
4.50	39:21	2:07	8:27	161 158-165	1361	161 158-162	1/4
4.75	41:32	2:11	8:43	164 159-169	1428	160 158-162	6/0
5.00	43:42	2:10	8:40	164 162-167	1421	161 160-162	5/0
5.25	45:52	2:11	8:43	166 161-169	1446	160 158-162	3/0
5.50	48:04	2:11	8:46	161 158-164	1410	160 158-164	0/4
5.75	50:13	2:09	8:38	159 155-165	1372	161 158-164	0/9
6.00	52:27	2:14	8:54	163 157-166	1452	160 156-162	3/1
6.23	54:27	2:00	8:42	163 160-167	1418	161 158-162	2/1

Heart

158/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 61m, Range 17m, Flat prediction 54:27

Elevation Graph

Biggest Climbs (m)	Min/mi
17 1.3%	8:48
15 1.3%	8:42
See your biggest climbs

Cadence

162 (174 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	6.2	54:27	8:44
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:26	36.69%	More
800m	4:14	8:32	41.81%	More
1km	5:19	8:33	43.62%	More
Mile	8:36	8:36	46.29%	More
5k	26:57	8:40	50.23%	More
5 miles	43:29	8:42	50.52%	More
10k	54:17	8:44	50.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	52.04
5km	25:49	8:19	52.42
5M	43:01	8:36	51.07
10km	54:19	8:44	50.44
10M	1:30:31	9:03	49.96
Half	2:00:57	9:14	49.06
20M	3:10:29	9:31	49.36
Mara	4:14:32	9:43	49.25

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Volume (kg)
TE
RPE	6