Mon 6th Jan 2020 at 5:00am by Rrunner

Run > Strides

Amazing
windy
cold

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Time
43:06
Miles
5.04
Min/mi
8:33
Pacing
94%
WAVA
51.38
Stride(cm)
116
Cals
567
Cadence
162
BPM
153
%MHR
82.8
B/mi
1311
Asc(m)
49
Hillscore
3
Surface
Road

Notes & Comments

Easy with 6x100m strides (60s)

Split Summary
===
1) 1km - 5:35(5:35/km) 141/152bpm 68cal 10.75/11.29kmph
2) 1km - 5:24(5:24/km) 150/158bpm 71cal 11.1/11.46kmph
3) 1km - 5:28(5:28/km) 151/158bpm 72cal 10.97/11.35kmph
4) 0.1km - 24(3:57/km) 156/158bpm 5cal 15.16/14.75kmph
5) 0.18km - 1:00(5:33/km) 156/160bpm 13cal 10.81/14.11kmph
6) 0.1km - 25(4:06/km) 151/153bpm 5cal 14.64/13.13kmph
7) 0.18km - 1:00(5:31/km) 157/161bpm 13cal 10.86/13.4kmph
8) 0.1km - 26(4:19/km) 157/158bpm 5cal 13.91/12.83kmph
9) 0.18km - 1:00(5:40/km) 158/160bpm 13cal 10.58/13.1kmph
10) 0.1km - 26(4:22/km) 160/164bpm 6cal 13.72/12.63kmph
11) 0.18km - 1:00(5:30/km) 158/161bpm 13cal 10.9/12.77kmph
12) 0.1km - 27(4:28/km) 161/164bpm 6cal 13.42/12.87kmph
13) 0.18km - 1:00(5:28/km) 156/161bpm 13cal 10.96/13.1kmph
14) 0.1km - 25(4:11/km) 156/157bpm 5cal 14.35/15.02kmph
15) 0.19km - 1:00(5:22/km) 159/163bpm 13cal 11.17/14.04kmph
16) 1km - 5:25(5:25/km) 156/164bpm 72cal 11.09/12.02kmph
17) 1km - 5:08(5:08/km) 163/175bpm 72cal 11.68/12.39kmph
18) 1km - 5:24(5:24/km) 158/162bpm 73cal 11.11/11.35kmph
19) 0.4km - 2:09(5:21/km) 160/169bpm 29cal 11.2/11.49kmph

5:35 5:24 5:28 24 1:00 25 1:00 26 1:00 26 1:00 27 1:00 25 1:00 5:25 5:08 5:24 2:09

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:19	2:19 +1	9:17	133 100-149	1235	166 122-170	3/2
0.50	4:31	2:11	8:46	145 139-150	1270	166 164-168	0/3
0.75	6:41	2:10	8:40	146 143-149	1265	165 162-166	2/2
1.00	8:49	2:08	8:34	147 142-151	1258	165 164-166	3/3
1.25	11:02	2:13	8:54	154 150-157	1371	162 158-166	3/0
1.50	13:16	2:14	8:55	152 147-157	1356	161 158-164	6/0
1.75	15:29	2:12	8:49	151 146-157	1332	161 160-164	2/3
2.00	17:32	2:03	8:12	154 148-159	1262	161 158-166	0/4
2.25	19:30	1:59	7:55	155 150-161	1228	162 158-164	1/7
2.50	21:36	2:06	8:22	159 154-164	1330	160 158-166	4/0
2.75	23:40	2:04	8:15	158 152-163	1303	160 158-164	1/4
3.00	25:44	2:04	8:17	159 155-163	1317	161 158-164	1/1
3.25	27:55	2:11	8:43	152 149-159	1326	161 158-164	2/3
3.50	30:07	2:12	8:48	156 147-163	1374	162 160-162	5/1
3.75	32:09	2:02	8:08	166 157-175	1351	159 126-162	4/0
4.00	34:12	2:03	8:13	161 157-166	1322	160 158-162	6/0
4.25	36:21	2:09	8:36	159 155-160	1367	159 158-162	0/3
4.50	38:28	2:07	8:28	158 156-162	1339	160 156-164	0/9
4.75	40:42	2:14	8:56	157 151-160	1402	159 158-162	2/1
5.00	42:50	2:08	8:31	161 157-169	1370	160 158-164	3/1
5.02	43:05	15	10:13	162 161-162	1656	161 160-162	0/0

Heart

153/175max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 49m, Range 15m, Flat prediction 42:58

Elevation Graph

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Biggest Climbs (m)	Min/mi
15 1.2%	8:48
15 1.3%	8:26
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Cadence

162 (170 max) Stride Length: 116cm Run: 99.4% Walk: 0.6%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:41	40.34%	More
800m	3:59	8:01	44.48%	More
1km	5:00	8:03	46.35%	More
Mile	8:07	8:07	49.03%	More
5k	26:07	8:24	51.82%	More
5 miles	42:49	8:34	51.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	52.38
5km	25:38	8:15	52.79
5M	42:44	8:33	51.41
10km	53:58	8:41	50.77
10M	1:29:56	9:00	50.29
Half	2:00:10	9:10	49.38
20M	3:09:15	9:28	49.68
Mara	4:12:53	9:39	49.58

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Volume (kg)
TE
RPE	5