Tue 14th Jan 2020 at 6:00am by theOtherRichard

Run > Easy

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Time
33:27
Miles
3.16
Min/mi
10:35
Pacing
94.5%
WAVA
44.14
Stride(cm)
96
Cals
285
Cadence
159
BPM
113
%MHR
65.8
B/mi
1191
Asc(m)
76
Hillscore
4
Surface
Road

Notes & Comments

Supposed to be 4M, but I got confused with tomorrow's session. So I'll try and swap them.
Felt under control, but I didn't have to try very hard to keep the speed down. Legs presumably tired from last night's exertions.
Heart rate exclusively in Z1&2 except for a 30s spike in Z3

Split Summary
===
1) 1m - 11:04(11:04/m) 113/129bpm 104cal 5.42/5.85mph
2) 1m - 10:04(10:04/m) 110/118bpm 80cal 5.96/6.26mph
3) 1m - 10:34(10:34/m) 114/130bpm 87cal 5.68/6.1mph
4) 0.16m - 1:44(10:39/m) 115/119bpm 14cal 5.63/6.53mph

11:04 10:04 10:34 1:44

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:43	113 69-129	1324	163 158-172	9/0
0.25	2:50	1:22	10:57	120 113-125	1314	161 158-166	2/2
0.38	4:10	1:20	10:38	121 108-124	1286	161 158-162	1/1
0.50	5:33	1:23	11:07	112 108-114	1244	161 160-168	3/0
0.63	6:54	1:21	10:45	109 102-115	1171	159 154-166	0/6
0.75	8:15	1:21	10:52	105 102-109	1141	159 154-162	3/3
0.88	9:38	1:23	11:06	110 103-116	1222	159 156-166	4/1
1.00	11:03	1:25	11:18	116 114-120	1311	159 156-164	6/0
1.13	12:21	1:18	10:24	108 104-113	1123	158 154-160	1/5
1.25	13:39	1:18	10:23	109 105-111	1131	160 156-166	1/3
1.38	14:54	1:15	10:03	110 108-113	1106	159 156-162	1/4
1.50	16:12	1:17	10:17	104 100-109	1070	158 156-162	0/8
1.63	17:25	1:13	9:44	107 102-114	1042	158 156-160	1/5
1.75	18:38	1:13	9:47	116 113-118	1135	158 154-164	2/1
1.88	19:52	1:14	9:52	114 109-117	1125	158 156-160	2/2
2.00	21:08	1:16	10:07	111 105-114	1123	158 156-162	1/4
2.13	22:27	1:19	10:31	107 105-109	1125	157 152-160	1/4
2.25	23:49	1:22	10:55	113 108-118	1234	159 156-164	5/1
2.38	25:07	1:19	10:29	119 114-124	1248	158 154-162	7/1
2.50	26:23	1:16	10:08	115 105-124	1166	157 154-160	1/8
2.63	27:40	1:16	10:10	105 102-108	1067	157 154-160	0/4
2.75	28:57	1:18	10:22	108 104-116	1119	158 158-162	2/2
2.88	30:22	1:25	11:16	118 112-129	1330	160 156-166	10/0
3.00	31:42	1:20	10:44	126 117-130	1352	160 156-166	5/1
3.13	33:04	1:22	10:52	114 109-117	1239	160 156-168	5/4
3.16	33:27	23	10:23	118 117-119	1225	158 156-160	2/1

Heart

113/130max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 32m, Flat prediction 32:59

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.4%	10:58
11 2.2%	10:59
11 4.6%	11:27
See your biggest climbs

Cadence

159 (172 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	159	3.2	33:27	10:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:44	33.87%	More
800m	4:54	9:52	39.18%	More
1km	6:10	9:55	40.65%	More
Mile	10:05	10:05	42.27%	More
5k	32:47	10:33	44.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	48.96
5km	32:48	10:33	44.19
5M	57:13	11:27	41.24
10km	1:13:46	11:52	39.94
10M	2:08:42	12:52	37.83
Half	2:56:30	13:28	36.22
20M	4:49:32	14:29	34.98
Mara	6:37:04	15:09	34.02

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Fuel
Fluids
Fasted?	Y