Wed 10th Jun 2020 at 11:00am by Rosehip

Run > Reps

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Time
36:50
Miles
3.01
Min/mi
12:14
Pacing
84%
WAVA
45.74
Stride(cm)
81
Cals
342
Cadence
161
BPM
142
%MHR
78.6
B/mi
1732
Asc(m)
16
Surface
Mixed

Notes & Comments

3 comments

Deliberately broke the bug squishing streak - it's on a tricky path and TAO had me doing 30s reps today.
I like these, feel like I'm actually running rather than shuffling

some a tad less slow than the 9mm I was supposed to be doing
Long pause before the last one - had to keep out the way of a tractor.

had to have extra half a mile at the end - to get home and do the SWCP daily distance (ish)
37.5 done 599 to go

Split Summary
===
1) 0.37m - 5:00(13:22/m) 119/137bpm 42cal 4.49/5.43mph
2) 0.64m - 8:00(12:31/m) 136/146bpm 75cal 4.79/5.41mph
3) 0.03m - 30(15:40/m) 138/143bpm 4cal 3.83/5.09mph
4) 0.06m - 30(8:26/m) 143/149bpm 4cal 7.12/7.1mph
5) 0.03m - 30(15:42/m) 148/153bpm 4cal 3.82/7.06mph
6) 0.06m - 30(8:57/m) 146/152bpm 4cal 6.7/6.82mph
7) 0.03m - 30(14:42/m) 150/155bpm 4cal 4.08/6.91mph
8) 0.05m - 30(9:23/m) 153/158bpm 5cal 6.39/6.7mph
9) 0.04m - 30(13:47/m) 153/157bpm 5cal 4.35/6.51mph
10) 0.06m - 30(8:37/m) 151/156bpm 5cal 6.97/6.91mph
11) 0.03m - 30(15:06/m) 153/158bpm 4cal 3.97/6.91mph
12) 0.06m - 30(8:51/m) 151/154bpm 4cal 6.78/7.12mph
13) 0.03m - 30(15:25/m) 156/159bpm 4cal 3.89/7.12mph
14) 0.06m - 30(8:58/m) 155/158bpm 5cal 6.69/6.68mph
15) 0.03m - 30(14:59/m) 154/158bpm 4cal 4.01/6.7mph
16) 0.06m - 30(8:43/m) 150/156bpm 5cal 6.89/6.99mph
17) 0.03m - 30(15:50/m) 157/160bpm 5cal 3.79/6.99mph
18) 0.06m - 30(8:36/m) 155/160bpm 5cal 6.98/7.14mph
19) 0.03m - 30(17:28/m) 153/160bpm 5cal 3.44/7.14mph
20) 0.06m - 30(8:07/m) 142/152bpm 4cal 7.4/7.58mph
21) 0.65m - 8:00(12:22/m) 147/157bpm 80cal 4.85/7.58mph
22) 0.54m - 6:50(12:34/m) 146/152bpm 65cal 4.78/5.85mph

5:00 8:00 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 8:00 6:50

	northernslowcoach Good running
	Velociraptor Good 😃
	RRR-CAZ 🇬🇧 Good session:-)

Pace

12%

10%

58%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:36	1:36	12:46	99 73-123	1264	154 118-170	0/0
0.25	3:18	1:42	13:39	125 112-131	1707	153 124-170	1/0
0.38	5:01	1:43	13:40	132 127-137	1805	164 128-172	1/1
0.50	6:30	1:30	11:58	130 122-135	1556	161 120-172	0/1
0.63	8:00	1:30	11:57	137 134-140	1637	170 168-172	1/0
0.75	9:38	1:38	13:03	138 134-141	1800	164 126-172	0/1
0.88	11:18	1:40	13:18	137 131-140	1821	165 124-172	1/0
1.00	12:48	1:31	12:06	138 135-144	1671	165 118-174	1/0
1.13	14:19	1:30	12:01	143 133-153	1719	158 122-182	1/0
1.25	15:43	1:24	11:11	149 142-158	1667	155 118-180	0/1
1.38	17:00	1:17	10:19	152 145-157	1568	161 118-180	1/0
1.50	18:33	1:33	12:23	153 148-159	1895	155 124-184	1/1
1.63	19:51	1:18	10:24	152 145-158	1580	163 128-182	0/0
1.75	21:18	1:28	11:42	156 151-160	1824	165 126-184	1/0
1.88	23:31	2:12 +43	17:36	147 137-157	2588	153 114-186	0/2
2.00	24:57	1:27	11:33	144 138-148	1664	165 122-174	0/0
2.13	26:28	1:30	12:03	148 145-150	1783	163 130-174	1/1
2.25	27:56	1:28	11:46	148 146-150	1741	171 168-174	0/0
2.38	29:35	1:39	13:14	149 144-151	1971	161 120-174	1/0
2.50	31:18	1:43 +7	13:47	147 144-152	2026	161 118-174	1/1
2.63	32:52	1:34	12:30	144 140-148	1801	161 132-174	1/0
2.75	34:28	1:35	12:43	145 141-148	1844	161 128-174	1/1
2.88	35:59	1:32	12:15	145 140-149	1776	163 128-174	0/1
3.00	37:32	1:33	12:21	147 143-150	1815	158 120-174	1/1
3.01	37:40	8	9:55	151 150-151	1498	174 174-174	0/0

Heart

142/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 3m, Flat prediction 36:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

161 (186 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.6	172	2.4	27:09	11:37
Walk	25.5	130	0.6	9:48	15:59
Pause	1.9	-	-	43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:38	10:35	38.63%	More
800m	5:24	10:51	41.88%	More
1km	6:49	10:58	43.14%	More
Mile	11:35	11:35	43.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:42	9:42	51.44
5km	38:16	12:19	45.56
5M	1:08:05	13:37	41.85
10km	1:28:34	14:15	40.30
10M	2:37:32	15:45	37.39
Half	3:38:27	16:41	35.25
20M	6:04:33	18:14	33.31
Mara	8:25:29	19:18	31.86

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stride length
cadence