Mon 30th Dec 2019 at 6:00am by Rrunner

Run > Strides

Amazing
icy
cold

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Time
43:15
Miles
5.05
Min/mi
8:34
Pacing
94%
WAVA
51.26
Stride(cm)
116
Cals
577
Cadence
161
BPM
157
%MHR
84.7
B/mi
1342
Asc(m)
49
Hillscore
3
Surface
Road

Notes & Comments

Easy with 6x100m strides (60s).

First bit of speed work for ages. But slippy in places but good to blow some cobwebs away.

Split Summary
===
1) 1km - 5:34(5:34/km) 141/152bpm 66cal 10.79/11.19kmph
2) 1km - 5:24(5:24/km) 156/169bpm 72cal 11.11/11.39kmph
3) 1km - 5:28(5:28/km) 158/163bpm 74cal 10.96/11.12kmph
4) 0.1km - 24(4:04/km) 157/163bpm 5cal 14.76/13.54kmph
5) 0.19km - 1:00(5:21/km) 161/166bpm 13cal 11.21/13.6kmph
6) 0.1km - 25(4:05/km) 158/160bpm 5cal 14.68/13.4kmph
7) 0.19km - 1:00(5:23/km) 160/163bpm 13cal 11.16/13.44kmph
8) 0.1km - 26(4:22/km) 163/164bpm 6cal 13.72/12.77kmph
9) 0.18km - 1:00(5:27/km) 166/169bpm 14cal 11/12.93kmph
10) 0.1km - 26(4:19/km) 163/164bpm 6cal 13.89/12.97kmph
11) 0.2km - 1:00(5:06/km) 170/173bpm 14cal 11.78/13.1kmph
12) 0.1km - 25(4:09/km) 168/171bpm 6cal 14.46/13.98kmph
13) 0.19km - 1:00(5:22/km) 165/175bpm 14cal 11.19/14.04kmph
14) 0.1km - 25(4:13/km) 163/167bpm 5cal 14.21/14.75kmph
15) 0.18km - 1:00(5:33/km) 165/168bpm 14cal 10.81/13.74kmph
16) 1km - 5:27(5:27/km) 162/167bpm 75cal 11.02/11.25kmph
17) 1km - 5:24(5:24/km) 164/168bpm 75cal 11.11/11.59kmph
18) 1km - 5:18(5:18/km) 160/164bpm 71cal 11.33/11.59kmph
19) 0.4km - 2:10(5:26/km) 161/165bpm 29cal 11.04/11.76kmph

5:34 5:24 5:28 24 1:00 25 1:00 26 1:00 26 1:00 25 1:00 25 1:00 5:27 5:24 5:18 2:10

Pace

88%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:13	2:13	8:53	120 74-147	1065	166 120-174	3/2
0.50	4:26	2:13	8:51	146 142-151	1293	165 162-168	0/3
0.75	6:37	2:11	8:45	151 149-154	1322	163 162-166	2/2
1.00	8:48	2:10	8:42	154 151-158	1339	161 158-166	3/3
1.25	11:01	2:13	8:52	160 156-168	1418	159 156-162	4/0
1.50	13:14	2:13	8:53	158 153-162	1403	159 156-160	6/0
1.75	15:26	2:12	8:48	158 154-163	1389	160 156-164	2/3
2.00	17:28	2:02	8:08	159 152-166	1294	161 156-168	0/4
2.25	19:27	1:59	7:55	160 155-163	1267	161 156-166	1/7
2.50	21:27	2:01	8:03	166 162-171	1336	160 156-168	4/0
2.75	23:28	2:00	8:01	168 161-175	1345	160 154-172	1/4
3.00	25:32	2:04	8:18	164 160-167	1360	161 156-168	0/1
3.25	27:42	2:10	8:39	160 158-163	1385	160 158-162	2/3
3.50	29:54	2:13	8:50	162 156-167	1432	160 158-162	5/1
3.75	32:06	2:12	8:47	165 160-168	1448	160 158-164	3/0
4.00	34:17	2:11	8:44	164 162-166	1433	161 158-164	6/0
4.25	36:25	2:08	8:33	162 158-166	1386	162 160-164	0/3
4.50	38:33	2:08	8:31	160 157-162	1362	160 156-164	0/9
4.75	40:42	2:09	8:35	159 154-163	1366	162 158-164	2/2
5.00	42:52	2:10	8:39	162 159-164	1401	161 158-164	3/1
5.04	43:15	23	8:58	158 156-159	1416	163 162-164	0/0

Heart

157/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 15m, Flat prediction 42:45

Elevation Graph

Biggest Climbs (m)	Min/mi
15 1.2%	8:46
15 1.2%	8:49
See your biggest climbs

Cadence

161 (174 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	5	43:14	8:35
Walk	0.0	120	0	1	10:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	41.63%	More
800m	3:53	7:49	45.63%	More
1km	4:51	7:49	47.75%	More
Mile	7:53	7:53	50.55%	More
5k	26:10	8:25	51.73%	More
5 miles	42:49	8:34	51.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	52.38
5km	25:41	8:16	52.69
5M	42:47	8:33	51.35
10km	54:02	8:42	50.70
10M	1:30:03	9:00	50.22
Half	2:00:20	9:11	49.31
20M	3:09:30	9:29	49.61
Mara	4:13:13	9:40	49.51

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Volume (kg)
TE
RPE	6