Thu 25th Jun 2020 at 8:00am by Autumnleaves

Run > Easy

breezy
v warm

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Time
46:34
Miles
4.30
Min/mi
10:50
Pacing
91%
WAVA
51.13
Stride(cm)
91
Cals
408
Cadence
164
BPM
137
%MHR
73.9
B/mi
1480
Asc(m)
115
Hillscore
4
Surface
Mixed

Notes & Comments

4 comments

Plan said 40 minutes in Z2; went early to avoid worst of the heat. Already very warm! First fasted run in ages, felt very slow to start with and right glute grumbled, but felt better for going.

Split Summary
===
1) 1m - 11:03(11:03/m) 124/137bpm 84cal 5.43/6.26mph
2) 1m - 10:29(10:29/m) 137/143bpm 94cal 5.72/6.3mph
3) 1m - 10:15(10:15/m) 141/146bpm 93cal 5.85/6.57mph
4) 0.72m - 8:13(11:20/m) 144/146bpm 75cal 5.29/5.82mph
5) 0.57m - 6:34(11:29/m) 148/154bpm 62cal 5.22/5.85mph

11:03 10:29 10:15 8:13 6:34

	northernslowcoach good running
	Corrah Great work
	LindsD Well done x
	RRR-CAZ 🇬🇧

Pace

58%

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	1:30	1:30	12:01	98 73-115	1178	163 120-168	0/5
0.25	2:54	1:24	11:08	117 115-120	1303	164 162-168	2/6
0.38	4:22	1:28	11:45	124 121-126	1457	165 164-166	7/1
0.50	5:48	1:27	11:32	128 125-131	1476	165 164-166	5/0
0.63	7:10	1:22	10:55	129 128-130	1408	165 164-168	4/1
0.75	8:27	1:17	10:15	129 127-130	1322	165 162-168	1/4
0.88	9:49	1:22	10:56	134 130-136	1466	164 162-164	3/1
1.00	11:04	1:14	9:55	135 134-137	1340	163 162-166	1/4
1.13	12:22	1:19	10:30	135 131-138	1418	166 164-168	3/3
1.25	13:40	1:17	10:18	135 134-137	1390	166 164-168	3/4
1.38	15:00	1:20	10:42	136 135-137	1454	164 162-166	2/1
1.50	16:17	1:18	10:20	136 134-138	1406	165 164-166	1/1
1.63	17:33	1:16	10:08	137 136-139	1389	164 162-164	0/2
1.75	19:00	1:27	11:33	139 137-141	1605	164 162-164	3/6
1.88	20:21	1:21	10:49	140 138-142	1514	165 164-166	11/0
2.00	21:33	1:12	9:32	140 138-143	1336	167 164-170	0/8
2.13	22:40	1:08	9:02	139 138-140	1256	165 162-168	1/4
2.25	24:01	1:21	10:46	142 139-145	1530	163 162-166	5/1
2.38	25:18	1:17	10:12	142 138-144	1449	164 162-166	0/3
2.50	26:27	1:09	9:13	138 136-140	1272	167 164-170	0/9
2.63	27:51	1:24	11:10	142 140-145	1586	164 164-166	4/2
2.75	29:08	1:17	10:19	143 139-144	1475	164 162-166	2/3
2.88	30:27	1:19	10:33	140 136-143	1477	163 162-164	5/6
3.00	31:48	1:21	10:49	145 143-146	1567	163 162-166	5/5
3.13	33:13	1:25	11:17	144 143-146	1626	162 162-162	2/1
3.25	34:36	1:23	11:04	143 142-144	1583	162 162-162	4/5
3.38	36:04	1:28	11:45	144 142-145	1692	162 162-162	4/1
3.50	37:30	1:26	11:28	144 143-145	1652	162 160-164	2/1
3.63	38:59	1:29	11:50	143 140-145	1691	161 160-162	2/5
3.75	40:20	1:21	10:49	144 142-145	1558	160 154-162	2/3
3.88	41:45	1:25	11:18	145 143-147	1640	164 160-172	4/1
4.00	43:09	1:24	11:12	147 145-149	1646	164 162-168	5/3
4.13	44:42	1:34	12:30	151 148-154	1887	162 158-164	8/2
4.25	46:02	1:19	10:33	148 147-150	1561	166 164-172	2/3
4.30	46:36	34	12:19	150 150-150	1847	167 166-168	1/0

Heart

137/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 115m, Range 28m, Flat prediction 46:11

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.6%	11:19
12 5.4%	11:04
10 5.2%	11:46
See your biggest climbs

Cadence

164 (172 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	163	4.3	46:31	10:50
Walk	0.2	120	0	5	16:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	44.02%	More
800m	4:52	9:47	45.22%	More
1km	6:02	9:43	47.45%	More
Mile	10:01	10:01	48.73%	More
5k	32:52	10:35	51.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	51.98
5km	32:35	10:29	52.30
5M	54:58	11:00	50.64
10km	1:09:47	11:14	49.96
10M	1:57:43	11:46	48.84
Half	2:38:22	12:05	47.44
20M	4:12:06	12:36	46.95
Mara	5:39:11	12:57	46.25

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