Sun 29th Dec 2019 at 11:00am by Alun

Run > Tempo

breezy
cold

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Time
19:03
Miles
2.23
Min/mi
8:33
Pacing
8%
WAVA
55.46
Stride(cm)
111
Cals
311
Cadence
169
BPM
152
%MHR
87.3
B/mi
1297
Asc(m)
28
Surface
Grass

Notes & Comments

Three x 1200m grass laps off of 2:30 and 2:15 minutes, stopped after 3 laps because of discomfort in my right knee, hopefully nothing to worry about??? 🤔

Split Summary
===
1) 0.62m - 4:04(6:33/m) 157/173bpm 70cal
2) 0.1m - 39(6:28/m) 168/174bpm 12cal
3) 0.01m - 2:28(4:06:46/m) 139/171bpm 36cal
4) 0.62m - 3:59(6:25/m) 154/173bpm 67cal
5) 0.1m - 37(6:07/m) 174/175bpm 12cal
6) 0.04m - 2:16(51:11/m) 144/177bpm 34cal
7) 0.62m - 4:14(6:49/m) 152/164bpm 68cal
8) 0.11m - 46(7:07/m) 149/152bpm 12cal

4:04 39 2:28 3:59 37 2:16 4:14 46

Pin Map

0mi in 0

Pace

39%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	23	23	6:09	125 121-132	769	183 178-188	1/0
0.13	46	23	6:10	142 135-146	876	177 174-178	0/1
0.19	1:10	24	6:17	156 147-166	981	175 174-176	1/0
0.25	1:34	24	6:30	169 167-172	1097	173 172-174	3/0
0.31	2:01	27	7:10	168 165-169	1204	167 164-172	1/0
0.38	2:26	25	6:37	166 165-167	1098	166 164-168	1/0
0.44	2:50	25	6:34	162 161-164	1065	167 166-168	0/1
0.50	3:15	25	6:39	160 160-161	1064	169 168-172	0/2
0.56	3:41	25	6:44	163 161-165	1098	167 166-168	1/1
0.63	4:05	24	6:31	160 156-165	1042	167 166-170	0/1
0.69	4:29	24	6:27	167 158-174	1078	172 170-172	1/0
0.75	7:11	2:42	43:06	140 113-173	6035	172 168-176	1/0
0.81	7:40	29	7:48	125 114-137	975	176 174-180	0/0
0.88	8:06	26	6:55	146 140-153	1010	173 170-174	0/1
0.94	8:30	24	6:27	157 154-159	1013	175 172-178	1/0
1.00	8:55	25	6:35	160 159-162	1054	172 170-174	3/0
1.06	9:21	26	7:03	162 162-163	1141	168 164-170	1/0
1.13	9:46	24	6:29	164 162-166	1062	169 168-170	1/0
1.19	10:10	24	6:30	162 161-162	1054	174 174-174	0/1
1.25	10:31	21	5:39	162 162-163	916	176 174-182	0/2
1.31	10:54	23	6:09	164 162-168	1009	175 172-176	1/1
1.38	11:18	23	6:12	172 169-173	1066	173 172-174	0/1
1.44	11:40	23	6:01	174 173-175	1047	179 176-180	1/0
1.50	13:55	2:15	35:56	145 121-176	5211	120 80-182	0/1
1.56	14:25	30	8:01	121 114-131	970	183 180-186	1/0
1.63	14:48	23	6:07	146 134-153	892	179 176-182	0/2
1.69	15:13	25	6:41	156 154-158	1044	171 170-172	1/0
1.75	15:40	27	7:09	158 157-160	1131	167 164-170	2/0
1.81	16:08	28	7:23	161 160-161	1190	165 164-166	1/0
1.88	16:35	27	7:18	162 159-164	1181	165 164-166	1/0
1.94	17:01	26	6:55	158 157-158	1093	166 166-166	0/1
2.00	17:26	25	6:43	156 154-158	1048	166 164-168	0/2
2.06	17:53	27	7:05	152 151-153	1076	164 164-166	0/1
2.13	18:19	27	7:06	150 149-150	1065	164 164-166	0/1
2.19	18:47	27	7:17	149 146-152	1086	163 162-164	1/0
2.23	19:03	16	6:56	149 148-149	1033	165 164-166	1/0

Heart

152/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 5m, Flat prediction 19:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (188 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.0	171	2.2	15:14	6:55
Walk	3.2	95	0	36	25:11
Still	16.8	-	-	3:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:29	5:59	56.60%	More
800m	3:08	6:19	63.33%	More
1km	3:56	6:19	65.97%	More
Mile	8:17	8:17	53.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:05	8:05	54.39
5km	27:09	8:44	55.12
5M	45:07	9:01	54.07
10km	56:54	9:09	53.57
10M	1:34:35	9:28	53.30
Half	2:06:12	9:38	52.46
20M	3:18:17	9:55	52.91
Mara	4:24:33	10:06	52.88

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