Wed 25th Mar 2020 at 5:00am by ascoey

Run > Tempo

v cold

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Time
47:02
Miles
5.10
Min/mi
9:13
Pacing
71%
WAVA
50.38
Stride(cm)
103
Cals
816
Cadence
169
BPM
125
%MHR
74
B/mi
1153
Asc(m)
85
Hillscore
1
Surface
Road

Notes & Comments

Properly frosty, beautifully cold.

Ran quicker almost without noticing. IT certainly wasn't as hard to run this quickly in a training run, considering there have been times in the last 18 months where running this quick over 5k has felt impossible.

Definitely comfortably hard and a bit of a test towards the end so a good tempo run at/around probably current HM pace.

Healthwise, if all goes well in the next few months, this will get even better!

Split Summary
===
1) 5.1m - 47:02(9:13/m) 126/143bpm 816cal 6.51/9.79mph

47:02

Pace

34%

37%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36	10:23	96 54-111	997	161 120-168	2/7
0.50	5:09	2:33	10:13	115 111-118	1174	163 160-170	7/4
0.75	7:36	2:27	9:48	122 115-125	1195	165 158-172	6/1
1.00	11:05	3:29 +1:08	13:56	110 77-127	1532	169 162-180	4/3
1.25	13:35	2:31	10:03	127 121-131	1276	168 160-174	10/0
1.50	15:50	2:15	9:00	127 124-129	1143	167 164-176	5/2
1.75	18:14	2:23	9:34	127 125-129	1214	168 164-178	6/1
2.00	20:32	2:18	9:14	125 121-128	1153	168 164-178	1/4
2.25	22:54	2:22	9:27	126 124-131	1191	169 164-178	4/4
2.50	26:02	3:08 +50	12:31	124 104-132	1553	167 158-178	4/2
2.75	28:11	2:09	8:35	129 120-138	1106	174 168-188	3/4
3.00	30:52	2:41 +35	10:44	132 122-142	1417	176 166-190	3/3
3.25	33:10	2:19	9:16	131 127-134	1213	171 166-178	2/6
3.50	35:20	2:09	8:38	131 128-133	1131	171 168-180	3/5
3.75	37:27	2:07	8:28	132 129-134	1118	172 168-180	0/10
4.00	40:18	2:52 +38	11:26	129 117-135	1475	171 166-176	4/4
4.25	42:33	2:15	8:59	129 125-132	1158	171 166-178	0/7
4.50	44:42	2:09	8:36	135 127-140	1162	174 170-182	5/5
4.75	47:10	2:27 +5	9:49	138 134-142	1356	171 166-176	8/3
5.00	49:23	2:13	8:53	139 133-143	1236	171 168-178	4/5
5.10	50:18	55	9:00	135 132-137	1216	171 168-174	1/2

Heart

125/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 85m, Range 29m, Flat prediction 46:54

Elevation Graph

Biggest Climbs (m)	Min/mi
15 2.6%	9:33
See your biggest climbs

Cadence

169 (190 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	169	5.1	46:56	9:51
Walk	0.2	120	0	5	13:42
Still	0.0	-	-	1	-
Pause	6.1	-	-	3:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	41.61%	More
800m	4:14	8:31	44.58%	More
1km	5:19	8:34	46.30%	More
Mile	8:48	8:48	47.63%	More
5k	28:39	9:13	49.82%	More
5 miles	46:06	9:13	50.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:55	7:55	52.98
5km	27:21	8:48	52.17
5M	46:02	9:12	50.42
10km	58:23	9:24	49.63
10M	1:38:14	9:49	48.73
Half	2:11:59	10:05	47.61
20M	3:29:40	10:29	47.49
Mara	4:41:43	10:45	47.13

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