Mon 15th Jun 2020 at 11:00am by GlennR

Run > Run-Walk

Good
warm

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0 👍

Time
43:04
Miles
3.04
Min/mi
14:10
Pacing
89%
WAVA
36.64
Stride(cm)
78
Cals
415
Cadence
145
BPM
119
%MHR
69.1
B/mi
1693
Asc(m)
18
Surface
Road

Notes & Comments

Mentally fine but my body wasn't having any of it. Remind me to give up cycling.

Mostly 01:00/00:30 but with extra walks in the final mile, after which I gave up.

Revised as Parker novice programme, week 1 session 1.

Split Summary
===
1) 1m - 14:15(14:15/m) 112/126bpm 135cal 4.21/5.36mph
2) 1m - 13:42(13:42/m) 123/133bpm 140cal 4.38/5.72mph
3) 1m - 14:35(14:35/m) 124/132bpm 135cal 4.11/5.53mph
4) 0.04m - 32(13:46/m) 122/124bpm 5cal 4.36/4.8mph

14:15 13:42 14:35 32

Pin Map

0mi in 0

Pace

65%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:04	2:04	16:34	89 67-105	1475	137 96-256	0/0
0.25	3:50	1:45	14:02	109 105-114	1529	149 112-164	0/1
0.38	5:28	1:39	13:10	114 109-120	1502	149 116-166	0/1
0.50	7:19	1:51	14:48	116 111-121	1717	145 112-170	0/0
0.63	9:02	1:42	13:38	117 112-121	1595	145 116-164	1/1
0.75	10:45	1:43	13:44	117 111-121	1606	149 114-164	0/1
0.88	12:31	1:46	14:11	119 114-124	1687	149 114-164	0/1
1.00	14:14	1:43	13:47	119 114-126	1640	148 114-166	1/1
1.13	15:59	1:45	14:00	118 114-123	1653	149 118-174	0/1
1.25	17:52	1:53	15:00	120 115-125	1801	143 106-174	1/1
1.38	19:38	1:46	14:07	121 116-126	1708	144 102-162	0/1
1.50	21:20	1:42	13:38	122 115-127	1662	150 116-164	0/1
1.63	22:59	1:39	13:11	124 120-128	1634	148 116-166	1/1
1.75	24:36	1:38	13:01	124 120-128	1614	151 116-172	2/0
1.88	26:13	1:37	12:56	129 125-133	1669	149 108-170	3/1
2.00	27:56	1:43	13:41	127 121-132	1737	145 94-172	1/1
2.13	29:37	1:41	13:31	127 124-131	1717	147 116-166	1/0
2.25	31:28	1:51	14:45	127 124-130	1873	143 116-166	1/0
2.38	33:12	1:44	13:51	126 122-131	1745	146 118-166	1/0
2.50	35:02	1:50	14:38	127 117-132	1859	139 116-166	1/0
2.63	37:03	2:01	16:10	118 109-123	1907	130 104-164	1/0
2.75	38:50	1:47	14:17	120 108-128	1714	149 116-164	0/2
2.88	40:37	1:47	14:15	125 121-129	1782	141 116-166	2/0
3.00	42:31	1:54	15:14	121 118-125	1842	137 100-164	0/1
3.04	43:04	33	14:13	122 119-124	1735	159 158-160	0/0

Heart

119/133max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 18m, Range 8m, Flat prediction 43:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

145 (256 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	59.9	162	2.1	25:49	12:27
Walk	40.1	118	1	17:15	17:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:13	12:58	27.70%	More
800m	6:33	13:10	32.64%	More
1km	8:13	13:13	33.90%	More
Mile	13:32	13:32	35.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:33	12:33	37.75
5km	44:07	14:12	36.61
5M	1:14:47	14:57	35.33
10km	1:35:11	15:19	34.73
10M	2:41:21	16:08	33.95
Half	3:37:41	16:37	33.08
20M	5:48:04	17:24	32.78
Mara	7:49:38	17:55	32.40

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