Wed 15th Jul 2020 at 7:00am by ascoey

Run > General

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Time
30:50
Miles
3.11
Min/mi
9:55
Pacing
89%
WAVA
46.37
Stride(cm)
97
Cals
557
Cadence
168
BPM
129
%MHR
76.3
B/mi
1279
Asc(m)
68
Hillscore
4
Surface
Road

Notes & Comments

This is what happens when you change your mind mid run. Started off just getting out, then became interested in how low I could keep the heart rate then decided to try the mile TT again, then bailed when it became clear I wouldn't beat my time.

Still, 5 and a half minutes at 8:06 is ok for now. And, actually, it was coming down. Even though I was slowing a bit, I could probably have brought that down further and had only 1/4 mile to go. So, will need to give that another go soon. Quite pleased with the start up the hill but there wasn't quite enough oomph down the steeper parts of Celtic Crescent to reduce the pace as I'd like.

Split Summary
===
1) 1m - 10:21(10:21/m) 116/125bpm 160cal 5.79/6.24mph
2) 0.2m - 2:03(10:08/m) 121/127bpm 32cal 5.92/6.51mph
3) 0.69m - 5:34(8:06/m) 144/150bpm 116cal 7.4/7.89mph
4) 1m - 10:33(10:33/m) 136/150bpm 206cal 5.69/7.89mph
5) 0.22m - 2:20(10:21/m) 135/140bpm 43cal 5.8/5.93mph

10:21 2:03 5:34 10:33 2:20

Pace

28%

16%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:20	108 95-120	1116	164 160-170	3/0
0.25	2:38	1:21	10:47	117 113-122	1262	166 164-172	2/2
0.38	3:54	1:16	10:08	115 111-119	1166	166 158-174	0/8
0.50	5:11	1:16	10:09	114 108-117	1156	167 160-172	0/3
0.63	6:29	1:18	10:28	119 115-124	1246	167 162-174	2/2
0.75	7:45	1:16	10:04	120 116-125	1209	166 164-170	0/5
0.88	9:05	1:20	10:41	118 116-119	1262	165 160-170	0/5
1.00	10:21	1:16	10:10	118 116-120	1199	165 162-166	1/5
1.13	11:38	1:17	10:17	120 119-122	1235	167 160-176	2/4
1.25	12:47	1:09	9:12	127 121-135	1169	170 162-184	2/1
1.38	13:50	1:03	8:23	141 137-143	1183	177 174-192	4/0
1.50	14:56	1:06	8:49	146 144-148	1287	177 172-186	7/1
1.63	15:57	1:01	8:11	146 144-147	1195	176 170-186	0/4
1.75	16:54	56	7:30	146 145-148	1095	181 168-192	0/7
1.88	17:51	58	7:40	147 145-150	1128	179 174-184	1/6
2.00	19:20	1:29 +12	11:51	139 134-150	1648	160 116-178	2/1
2.13	20:36	1:16	10:09	131 129-133	1329	165 164-168	1/1
2.25	21:53	1:17	10:16	131 129-133	1345	166 162-172	4/0
2.38	23:14	1:20	10:42	134 131-136	1433	168 166-170	4/1
2.50	24:30	1:16	10:10	136 135-138	1383	168 166-170	4/1
2.63	25:52	1:22	10:59	141 138-142	1548	168 166-174	7/2
2.75	27:11	1:19	10:28	142 141-143	1487	168 164-176	7/0
2.88	28:34	1:23	11:03	137 133-141	1514	168 164-172	1/4
3.00	29:48	1:15	9:57	133 132-134	1324	171 166-178	3/1
3.11	31:02	1:14	10:56	137 134-140	1499	166 162-170	5/1

Heart

129/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 39m, Flat prediction 30:41

Elevation Graph

Biggest Climbs (m)	Min/mi
18 2.2%	10:19
13 2.3%	9:15
11 2.8%	10:27
See your biggest climbs

Cadence

168 (192 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	168	3.1	30:45	9:54
Walk	0.9	118	0	17	52:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	43.49%	More
800m	3:59	8:02	47.30%	More
1km	5:02	8:06	48.96%	More
Mile	8:46	8:46	47.89%	More
5k	30:59	9:58	46.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:55	8:55	47.04
5km	30:48	9:55	46.33
5M	51:50	10:22	44.78
10km	1:05:44	10:35	44.08
10M	1:50:37	11:04	43.28
Half	2:28:38	11:21	42.28
20M	3:56:06	11:48	42.17
Mara	5:17:14	12:06	41.85

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