Tue 10th Mar 2020 at 5:00pm by HappyG(rrr)

Run > General

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Time
44:41
Miles
4.55
Min/mi
9:49
Pacing
82%
WAVA
48.29
Stride(cm)
96
Cals
606
Cadence
170
BPM
158
%MHR
82
B/mi
1555
Asc(m)
111
Hillscore
6
Surface
Road

Notes & Comments

Same route as Monday because it's a diff WSW week as that one went up before 12 by mistake! Like this route though, almost all off road. Even colder, windier and wetter under foot than Mon! Went along railway industrial estate route rather than over the hill bit. 35 squares for 4.5 miles is pretty good! Felt very slow and tired with heavy legs. Just after body pump Mon night? :-)

G

Split Summary
===
1) 1m - 10:21(10:21/m) 139/156bpm 121cal 5.8/10.06mph
2) 1m - 9:58(9:58/m) 164/182bpm 142cal 6.02/7.18mph
3) 1m - 8:33(8:33/m) 165/178bpm 122cal 7.02/7.64mph
4) 1m - 9:02(9:02/m) 168/182bpm 131cal 6.65/8.14mph
5) 0.55m - 6:48(12:28/m) 159/166bpm 90cal 4.81/6.62mph

10:21 9:58 8:33 9:02 6:48

Pin Map

0mi in 0

Pace

33%

23%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:33	117 91-130	1468	172 158-182	2/3
0.25	2:47	1:13	9:43	137 129-142	1330	169 158-182	2/0
0.38	4:07	1:20	10:39	141 132-145	1501	173 166-188	2/1
0.50	5:23	1:16	10:06	133 128-142	1344	170 160-178	0/3
0.63	6:39	1:16	10:10	142 136-146	1444	176 166-184	3/0
0.75	8:01	1:22	10:54	148 142-152	1614	171 158-184	3/3
0.88	9:16	1:15	10:03	149 142-152	1497	174 134-216	0/17
1.00	10:20	1:05	8:36	151 148-156	1300	180 166-232	0/10
1.13	11:46	1:26	11:24	161 154-165	1835	170 154-176	2/2
1.25	13:01	1:15	9:59	158 153-161	1579	171 162-176	6/0
1.38	14:32	1:31	12:08	160 150-169	1940	168 160-174	7/0
1.50	15:42	1:11	9:25	167 163-171	1572	170 160-176	2/2
1.63	16:54	1:12	9:32	163 159-168	1554	175 168-188	3/5
1.75	18:00	1:06	8:49	164 161-167	1445	164 160-174	0/13
1.88	19:12	1:12	9:38	167 158-180	1609	166 154-176	0/10
2.00	20:19	1:07	8:53	174 162-182	1545	171 158-178	0/3
2.13	21:25	1:06	8:45	163 158-166	1425	169 160-184	1/1
2.25	22:25	1:01	8:06	164 161-168	1327	169 160-184	0/2
2.38	23:29	1:03	8:28	164 162-168	1387	168 164-172	2/0
2.50	24:33	1:04	8:31	163 161-166	1389	172 166-178	3/1
2.63	25:34	1:02	8:13	162 158-167	1331	169 166-176	2/1
2.75	26:37	1:03	8:23	164 161-167	1375	171 166-176	2/1
2.88	27:44	1:07	8:56	166 162-170	1482	171 168-174	1/2
3.00	28:51	1:07	9:00	172 165-178	1547	172 164-182	5/0
3.13	29:58	1:06	8:50	172 166-177	1520	170 164-174	1/1
3.25	31:03	1:05	8:41	175 171-182	1520	170 164-176	0/1
3.38	32:10	1:08	9:01	171 162-181	1541	172 164-178	2/1
3.50	33:20	1:10	9:16	174 169-176	1613	171 160-176	1/2
3.63	34:29	1:09	9:11	171 158-177	1571	171 162-176	8/0
3.75	35:46	1:17	10:14	159 154-165	1627	166 132-176	2/1
3.88	36:39	54	7:09	160 157-163	1145	171 164-178	0/6
4.00	37:53	1:14	9:49	161 147-167	1580	176 152-188	4/2
4.13	39:35	1:43	13:40	155 145-164	2119	157 96-180	2/8
4.25	40:44	1:09	9:12	161 157-165	1480	172 164-182	4/0
4.38	42:22	1:38	13:02	158 154-162	2060	168 94-188	17/0
4.50	44:11	1:49	14:33	160 154-166	2328	164 158-170	10/0
4.55	44:41	30	10:59	163 160-166	1791	162 154-170	0/3

Heart

158/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 111m, Range 51m, Flat prediction 43:02

Elevation Graph

Biggest Climbs (m)	Min/mi
34 7.1%	13:05
17 3.3%	11:29
12 2.7%	9:14
See your biggest climbs

Cadence

170 (232 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.6	170	4.5	43:36	9:38
Walk	1.1	111	0	29	26:13
Still	1.4	-	-	37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	41.76%	More
800m	4:07	8:16	47.15%	More
1km	5:08	8:16	49.19%	More
Mile	8:29	8:29	50.61%	More
5k	28:17	9:06	51.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	53.44
5km	29:00	9:20	50.38
5M	49:43	9:57	47.85
10km	1:03:36	10:14	46.71
10M	1:49:02	10:54	45.04
Half	2:28:04	11:18	43.55
20M	3:59:07	11:57	42.73
Mara	5:24:41	12:24	41.96

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