Thu 5th Mar 2020 at 5:00am by ascoey

Run > Easy

rain
breezy

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Time
43:05
Miles
4.04
Min/mi
10:40
Pacing
95%
WAVA
43.34
Stride(cm)
92
Cals
639
Cadence
164
BPM
126
%MHR
74.8
B/mi
1348
Asc(m)
94
Hillscore
6
Surface
Road

Notes & Comments

Not feeling 100% about this at the moment. Heart rate is starting out high. Although it settles down again, I’m just a bit wary. A flick through previous runs suggests it’s more common on the very early morning runs so perhaps I just need a wake up/warm up routine!

Focused after that on keeping the heart rate low (under 130). Pretty sure I can do that on 125 or lower ‘normally’ so perhaps it is a sign.Split Summary
===
1) 4.04m - 43:05(10:40/m) 127/169bpm 639cal 5.63/6.26mph

43:05

Pace

15%

52%

25%

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	10:35	104 62-136	1100	160 118-166	1/5
0.25	2:38	1:19	10:30	143 134-153	1501	163 160-172	4/2
0.38	4:00	1:22	10:56	155 142-162	1695	164 160-172	7/0
0.50	5:20	1:20	10:38	167 164-169	1774	164 160-170	0/2
0.63	6:37	1:17	10:16	164 162-166	1684	162 156-164	0/8
0.75	7:54	1:17	10:16	158 152-162	1623	161 156-164	1/6
0.88	9:13	1:19	10:33	158 153-162	1667	163 158-168	0/3
1.00	10:33	1:20	10:44	114 102-126	1223	162 158-168	0/7
1.13	11:52	1:18	10:27	109 103-114	1138	162 160-168	0/8
1.25	13:08	1:16	10:09	112 106-119	1137	162 160-164	1/6
1.38	14:28	1:20	10:38	119 113-123	1266	163 160-166	1/2
1.50	15:46	1:18	10:24	120 116-123	1247	164 160-168	1/2
1.63	17:03	1:17	10:17	123 121-126	1265	165 162-168	2/2
1.75	18:27	1:24 +9	11:14	121 115-124	1360	168 164-174	1/2
1.88	19:46	1:19	10:36	119 116-121	1261	165 162-168	1/1
2.00	21:04	1:17	10:19	121 120-121	1249	165 162-168	3/3
2.13	22:20	1:16	10:07	121 120-122	1223	164 162-166	1/2
2.25	23:38	1:19	10:29	122 120-123	1278	164 160-172	4/1
2.38	24:57	1:19	10:32	121 117-125	1274	164 162-170	3/1
2.50	26:20	1:23	11:00	126 125-128	1387	165 162-172	5/1
2.63	27:45	1:26	11:24	127 124-128	1449	165 162-172	5/1
2.75	29:05	1:20	10:40	121 117-125	1290	164 160-172	1/5
2.88	30:25	1:19	10:35	121 117-125	1281	164 162-166	4/1
3.00	31:55	1:30	11:59	125 121-127	1498	165 158-168	3/1
3.13	33:21	1:27 +2	11:35	124 121-126	1436	165 160-170	6/0
3.25	34:43	1:21	10:49	126 124-128	1363	164 160-172	5/2
3.38	36:07	1:25	11:17	125 123-129	1410	165 160-168	8/0
3.50	37:32	1:25	11:18	130 128-134	1469	166 162-172	8/0
3.63	38:52	1:20	10:44	126 123-128	1352	163 160-166	2/2
3.75	40:07	1:15	10:00	119 117-122	1190	165 162-168	0/10
3.88	41:28	1:21	10:47	117 109-121	1262	166 162-174	6/0
4.00	42:50	1:22	10:54	125 121-130	1362	163 160-168	1/2
4.04	43:16	26	11:18	121 120-122	1367	163 160-168	0/3

Heart

126/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 94m, Range 44m, Flat prediction 42:37

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.9%	11:03
14 2.3%	10:56
12 6.6%	10:30
11 3.5%	11:16
See your biggest climbs

Cadence

164 (174 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	163	4	43:07	10:43
Walk	0.0	118	0	0	NAN:00:00
Pause	0.3	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:32	10:10	32.00%	More
800m	5:07	10:19	36.84%	More
1km	6:24	10:18	38.47%	More
Mile	10:23	10:23	40.42%	More
5k	33:07	10:39	43.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:21	9:21	44.86
5km	32:20	10:24	44.13
5M	54:24	10:53	42.67
10km	1:09:00	11:06	41.99
10M	1:56:06	11:37	41.23
Half	2:36:00	11:55	40.28
20M	4:07:48	12:23	40.18
Mara	5:32:57	12:42	39.87

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