Wed 15th Jan 2020 at 6:00am by theOtherRichard

Run > Easy

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Time
43:20
Miles
4.02
Min/mi
10:47
Pacing
95%
WAVA
43.58
Stride(cm)
94
Cals
531
Cadence
159
BPM
135
%MHR
78.9
B/mi
1454
Asc(m)
117
Hillscore
7
Surface
Road

Notes & Comments

Harder than it should have been. Pretty much entirely in Z3 and it wasn't quick and didn't feel slow.
Let's hope I have some more zip available in tomorrow's tempo session.

Split Summary
===
1) 1m - 10:58(10:58/m) 140/174bpm 148cal 5.47/6.1mph
2) 1m - 10:45(10:45/m) 131/150bpm 126cal 5.58/6.24mph
3) 1m - 10:45(10:45/m) 132/138bpm 124cal 5.58/6.14mph
4) 1m - 10:35(10:35/m) 137/155bpm 130cal 5.67/6.18mph
5) 0.02m - 17(12:02/m) 138/139bpm 3cal 4.99/6.1mph

10:58 10:45 10:45 10:35 17

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	1:19	1:19	10:32	136 87-174	1432	163 122-170	1/6
0.25	2:41	1:22	10:55	141 139-144	1539	162 158-168	0/8
0.38	3:57	1:16	10:07	142 141-144	1436	162 158-170	1/10
0.50	5:19	1:22	10:57	138 131-145	1511	162 158-168	1/3
0.63	6:39	1:20	10:44	139 138-141	1492	162 160-170	2/1
0.75	8:05	1:26	11:29	140 137-142	1609	160 154-164	5/1
0.88	9:32	1:27	11:32	140 135-144	1616	161 156-172	5/1
1.00	10:57	1:25	11:23	142 138-146	1617	162 158-164	5/3
1.13	12:23	1:26	11:26	137 129-150	1566	161 158-166	7/1
1.25	13:45	1:22	10:59	135 119-140	1482	159 154-164	6/1
1.38	15:03	1:17	10:19	126 118-133	1299	159 154-164	7/1
1.50	16:22	1:19	10:34	125 121-131	1320	159 156-162	4/1
1.63	17:47	1:25	11:22	129 127-132	1467	158 154-166	2/3
1.75	19:08	1:21	10:48	129 127-131	1394	158 154-162	3/1
1.88	20:23	1:15	9:58	133 129-136	1325	158 154-162	1/10
2.00	21:42	1:19	10:29	133 130-134	1395	158 154-166	0/7
2.13	22:55	1:14	9:50	133 130-135	1307	157 154-160	0/10
2.25	24:16	1:21	10:47	131 127-135	1413	159 156-164	3/8
2.38	25:40	1:23	11:05	133 131-135	1475	158 156-162	1/4
2.50	26:58	1:18	10:27	135 134-138	1411	157 152-160	3/1
2.63	28:19	1:21	10:47	128 115-136	1381	156 154-160	4/1
2.75	29:41	1:22	10:57	133 129-135	1456	158 154-164	9/3
2.88	31:03	1:22	10:59	133 129-135	1461	157 154-160	7/0
3.00	32:27	1:24	11:09	130 124-135	1448	157 154-158	12/0
3.13	33:47	1:20	10:41	133 131-145	1420	157 154-162	1/4
3.25	35:08	1:21	10:48	143 130-155	1544	158 154-162	8/3
3.38	36:26	1:18	10:24	134 132-138	1393	158 154-164	2/5
3.50	37:47	1:21	10:49	135 131-136	1461	158 156-164	4/0
3.63	39:07	1:20	10:40	135 133-137	1440	158 156-162	2/1
3.75	40:27	1:20	10:41	138 135-143	1474	158 156-160	1/1
3.88	41:47	1:20	10:37	139 137-142	1476	159 156-162	1/9
4.00	43:02	1:15	10:04	137 135-138	1379	160 156-164	2/4
4.02	43:20	18	12:45	138 137-139	1760	159 158-164	1/0

Heart

135/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 117m, Range 38m, Flat prediction 42:53

Elevation Graph

Biggest Climbs (m)	Min/mi
31 5.4%	11:03
29 3.4%	10:53
10 2.4%	11:27
See your biggest climbs

Cadence

159 (172 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	158	4	43:18	10:46
Walk	0.1	122	0	2	20:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:53	33.36%	More
800m	5:03	10:10	38.00%	More
1km	6:25	10:19	39.05%	More
Mile	10:26	10:26	40.84%	More
5k	33:15	10:42	43.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	50.01
5km	32:03	10:19	45.22
5M	55:56	11:11	42.18
10km	1:12:07	11:36	40.85
10M	2:05:49	12:35	38.70
Half	2:52:33	13:10	37.05
20M	4:43:02	14:09	35.79
Mara	6:28:10	14:49	34.80

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Fuel
Fluids
Fasted?	Y