Thu 28th May 2020 at 8:00am by Abi G

Run > Tempo

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Time
50:01
Miles
6.52
Min/mi
7:40
Pacing
63%
WAVA
65.77
Stride(cm)
112
Cals
598
Cadence
187
BPM
143
%MHR
77.3
B/mi
1096
Asc(m)
153
Hillscore
3
Surface
Road

Notes & Comments

16min warm up, chasing Rob Running and the girls on their bikes around SW.
Then off solo.

8min steady
8min tempo
18min warm down but more steady than easy!

Felt a bit sluggish to start with. Got better but hot work.

Split Summary
===
1) 1m - 8:14(8:14/m) 122/147bpm 79cal 7.29/8.22mph
2) 0.98m - 7:46(7:57/m) 134/149bpm 85cal 7.55/8.43mph
3) 1m - 7:48(7:48/m) 146/155bpm 98cal 7.7/8.47mph
4) 0.04m - 20(7:50/m) 148/150bpm 4cal 7.66/8.14mph
5) 1m - 7:00(7:00/m) 147/155bpm 87cal 8.57/9.25mph
6) 0.15m - 1:00(6:51/m) 144/148bpm 11cal 8.76/9.06mph
7) 1m - 7:42(7:42/m) 148/166bpm 93cal 7.79/9.06mph
8) 1m - 7:33(7:33/m) 157/168bpm 103cal 7.95/10.54mph
9) 0.36m - 2:38(7:25/m) 163/169bpm 38cal 8.09/8.77mph

8:14 7:46 7:48 20 7:00 1:00 7:42 7:33 2:38

Pin Map

0mi in 0

Pace

10%

33%

46%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:04	2:04	8:17	104 68-121	861	179 176-188	6/3
0.50	4:11	2:07	8:27	119 113-125	1005	179 174-186	12/11
0.75	6:22	2:11 +11	8:44	122 119-136	1066	183 180-188	14/5
1.00	8:55	2:33 +30	10:12	140 124-147	1428	184 176-186	9/2
1.25	10:56	2:01	8:04	129 114-136	1040	184 178-186	6/10
1.50	12:49	1:53	7:31	129 123-138	970	184 180-188	1/18
1.75	15:42	2:53 +48	11:32	135 123-140	1558	185 180-194	6/8
2.00	18:18	2:36 +40	10:23	140 126-149	1454	186 180-188	7/2
2.25	20:15	1:58	7:50	144 139-147	1128	188 182-192	13/1
2.50	22:13	1:58	7:52	143 139-148	1126	186 182-188	7/6
2.75	24:12	1:58	7:54	146 141-150	1153	186 182-190	7/5
3.00	26:07	1:55	7:41	150 144-155	1153	184 180-188	2/10
3.25	27:57	1:50	7:21	147 142-155	1081	189 182-192	1/7
3.50	29:40	1:43	6:50	146 141-150	998	190 186-194	1/8
3.75	31:25	1:45	7:00	147 145-149	1029	192 190-196	3/3
4.00	33:09	1:44	6:57	148 146-151	1029	192 188-194	5/4
4.25	35:42	2:33 +47	10:10	139 127-148	1414	193 186-196	4/2
4.50	39:00	3:18 +1:22	13:12	145 133-157	1915	188 186-190	11/0
4.75	40:53	1:53	7:32	142 136-152	1069	186 180-190	1/3
5.00	43:17	2:25 +27	9:39	155 150-161	1496	189 186-192	7/0
5.25	45:14	1:56	7:46	162 158-165	1258	187 180-192	5/4
5.50	48:01	2:47 +54	11:07	156 142-168	1734	189 182-194	6/4
5.75	49:54	1:53	7:33	156 150-160	1179	188 186-196	2/8
6.00	52:33	2:39 +46	10:36	159 152-165	1686	186 180-192	4/7
6.25	54:26	1:53	7:33	159 154-163	1201	188 180-190	2/9
6.50	56:17	1:51	7:22	165 158-168	1216	189 186-192	8/5
6.52	56:27	10	8:49	163 163-164	1438	188 188-188	1/0

Heart

143/168max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 153m, Range 35m, Flat prediction 46:48

Elevation Graph

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Biggest Climbs (m)	Min/mi
22 3.4%	9:26
12 1.6%	12:05
See your biggest climbs

Cadence

187 (196 max) Stride Length: 112cm Run: 100% Walk: 0%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	53.49%	More
800m	3:24	6:51	58.08%	More
1km	4:16	6:52	60.39%	More
Mile	6:51	6:51	63.95%	More
5k	24:51	8:00	61.65%	More
5 miles	43:01	8:36	58.11%	More
10k	53:53	8:40	58.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	64.02
5km	22:48	7:20	67.20
5M	37:45	7:33	66.21
10km	47:32	7:39	65.81
10M	1:18:42	7:52	65.32
Half	1:44:47	8:00	63.98
20M	2:44:06	8:12	64.10
Mara	3:38:29	8:20	63.64

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