Sat 27th Jun 2020 at 10:00am by Rosehip

Run > Tempo

Good
rain
breezy
warm

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0 👍

Time
38:54
Miles
3.28
Min/mi
11:52
Pacing
87%
WAVA
47.40
Cals
394
BPM
138
%MHR
76.8
B/mi
1639
Asc(m)
17
Surface
Mixed

Notes & Comments

2 comments

TAO 2 x 9 minute "Threshold"
Got a green traffic light so must have hit the required pace OK

Hitting 100 miles for the month on the 27th and without double digit runs is a new thing for me - and very pleasing. Lets hope it lasts!

SWCP 101 / 535.7

Split Summary
===
1) 0.38m - 5:00(13:11/m) 133/136bpm 39cal 4.55/5.78mph
2) 0.48m - 6:00(12:30/m) 137/137bpm 61cal 4.8/5.97mph
3) 0.13m - 2:00(15:30/m) 107/108bpm 12cal 3.87/5.43mph
4) 0.84m - 9:00(10:44/m) 137/150bpm 108cal 5.59/7.24mph
5) 0.13m - 2:00(15:48/m) 137/150bpm 11cal 3.8/7.26mph
6) 0.85m - 9:00(10:34/m) 155/157bpm 111cal 5.68/6.99mph
7) 0.48m - 5:54(12:22/m) 158/158bpm 52cal 4.85/7.35mph

5:00 6:00 2:00 9:00 2:00 9:00 5:54

	RRR-CAZ 🇬🇧 Good going ✅
	northernslowcoach

Pace

17%

32%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Ascent mtrs Asc.
0.13	1:34	1:34	12:31	136 136-136	1702	0/0
0.25	3:15	1:41	13:27	128 122-136	1721	0/2
0.38	4:55	1:40	13:23	124 124-124	1660	2/1
0.50	6:26	1:31	12:09	125 124-137	1518	1/0
0.63	8:06	1:40	13:19	137 137-137	1823	0/0
0.75	9:39	1:33	12:24	137 137-137	1699	1/0
0.88	11:14	1:35	12:38	137 137-137	1732	2/0
1.00	13:06	1:52	14:57	122 104-137	1823	1/0
1.13	14:26	1:20	10:37	115 103-116	1221	0/0
1.25	15:46	1:21	10:46	116 116-116	1249	0/1
1.38	17:06	1:19	10:35	116 116-116	1227	0/1
1.50	18:25	1:20	10:38	116 116-116	1233	0/1
1.63	19:48	1:22	10:59	116 116-116	1274	2/0
1.75	21:06	1:18	10:22	121 116-149	1255	0/1
1.88	22:44	1:38	13:07	150 149-150	1966	1/1
2.00	24:25	1:41	13:32	150 150-150	2029	1/1
2.13	25:46	1:21	10:49	150 150-152	1621	0/1
2.25	27:08	1:21	10:51	152 152-152	1650	1/0
2.38	28:29	1:21	10:50	152 152-152	1647	1/1
2.50	29:46	1:17	10:12	152 152-152	1551	0/1
2.63	31:05	1:20	10:38	152 152-152	1616	0/1
2.75	32:23	1:18	10:20	152 152-152	1571	1/0
2.88	34:00	1:37	12:53	156 152-157	2011	0/1
3.00	35:30	1:31	12:07	157 157-157	1901	0/1
3.13	36:55	1:25	11:21	157 157-157	1781	1/0
3.25	38:37	1:41	13:28	158 157-158	2129	1/1
3.28	38:53	16	8:27	158 158-158	1336	0/0

Heart

138/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 17m, Range 6m, Flat prediction 38:54

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:08	40.35%	More
800m	5:10	10:24	43.72%	More
1km	6:32	10:31	44.99%	More
Mile	10:53	10:53	45.83%	More
5k	36:32	11:45	47.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:14	9:14	54.04
5km	36:26	11:44	47.85
5M	1:04:48	12:58	43.97
10km	1:24:18	13:34	42.34
10M	2:29:57	15:00	39.29
Half	3:27:55	15:52	37.04
20M	5:46:59	17:21	35.00
Mara	8:01:08	18:22	33.47

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