Mon 9th Mar 2020 at 12:00pm by Rosehip

Run > General

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Time
20:00
Miles
1.76
Min/mi
11:22
Pacing
84%
WAVA
47.35
Stride(cm)
84
Cals
193
Cadence
168
BPM
154
%MHR
85.3
B/mi
1745
Asc(m)
7
Surface
Road

Notes & Comments

2 comments

The TAO 6 min assessment in the middle of today's little run

9.09pace and 0.66miles in 6 mins is better than I expected considering 5th night without much sleep.

Split Summary
===
1) 0.41m - 5:00(12:15/m) 141/148bpm 45cal 4.9/5.41mph
2) 0.25m - 3:00(11:52/m) 150/163bpm 29cal 5.06/5.24mph
3) 0.13m - 2:00(14:51/m) 146/156bpm 16cal 4.04/5.57mph
4) 0.66m - 6:00(9:09/m) 164/174bpm 64cal 6.55/7.28mph
5) 0.06m - 1:00(16:37/m) 166/177bpm 10cal 3.61/6.8mph
6) 0.25m - 3:00(12:08/m) 156/163bpm 29cal 4.94/5.49mph

5:00 3:00 2:00 6:00 1:00 3:00

	RRR-CAZ 🇬🇧 Working hard
	northernslowcoach Good running

Pace

18%

36%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	45	45	11:58	125 117-139	1496	165 118-172	1/0
0.13	1:32	47	12:30	141 137-145	1763	160 128-172	1/0
0.19	2:22	50	13:18	145 141-148	1928	159 128-172	0/0
0.25	3:08	46	12:14	143 140-147	1750	169 166-172	0/0
0.31	3:54	46	12:23	145 142-147	1796	170 168-172	0/0
0.38	4:37	43	11:21	146 145-148	1658	170 168-172	0/1
0.44	5:20	44	11:41	147 145-149	1717	171 170-172	0/1
0.50	6:05	45	11:55	148 146-150	1764	172 170-172	1/0
0.56	6:52	47	12:33	150 149-152	1882	171 170-172	0/0
0.63	7:34	42	11:14	153 151-154	1717	172 170-174	0/0
0.69	8:26	51	13:42	153 141-163	2096	154 88-172	0/0
0.75	9:18	52	13:55	147 137-156	2046	143 130-170	0/0
0.81	10:09	51	13:37	143 136-151	1948	154 136-174	0/0
0.88	10:40	31	8:21	151 147-157	1260	178 176-180	0/1
0.94	11:16	36 +2	9:33	160 156-165	1529	180 178-180	0/1
1.00	11:51	35	9:15	161 159-164	1491	181 180-182	0/0
1.06	12:28	37	9:56	164 160-165	1628	183 180-184	1/0
1.13	13:03	35	9:19	165 163-166	1536	183 180-186	0/0
1.19	13:37	34	9:05	166 164-168	1507	184 182-186	0/1
1.25	14:11	34	9:07	168 167-170	1531	184 182-186	1/0
1.31	14:46	35	9:19	169 168-173	1576	184 180-188	0/1
1.38	15:21	35	9:19	171 168-174	1594	184 180-188	0/0
1.44	15:54	33	8:52	172 170-173	1525	183 182-186	0/1
1.50	16:50	56	14:50	168 157-177	2491	143 122-186	0/0
1.56	17:38	49	12:57	158 153-161	2046	146 118-170	0/0
1.63	18:23	45	12:01	156 153-163	1874	169 168-170	0/0
1.69	19:09	46	12:09	156 154-159	1896	168 166-170	0/0
1.75	19:55	46	12:13	155 154-156	1893	169 168-172	0/1
1.76	20:01	6	11:55	155 155-156	1848	168 168-168	0/0

Heart

154/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 7m, Range 5m, Flat prediction 20:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (188 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.8	174	1.6	16:59	10:48
Walk	15.2	130	0.2	3:02	16:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:04	45.07%	More
800m	4:33	9:09	49.65%	More
1km	5:41	9:09	51.68%	More
Mile	10:30	10:30	47.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:05	10:05	49.48
5km	39:47	12:48	43.82
5M	1:10:47	14:09	40.25
10km	1:32:04	14:49	38.77
10M	2:43:47	16:23	35.97
Half	3:47:06	17:20	33.91
20M	6:19:00	18:57	32.04
Mara	8:45:31	20:03	30.64

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stride length
cadence