Sat 18th Jul 2020 at 7:00pm by Gepard

Run > Medium Long Run

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Time
31:20
Miles
3.08
Min/mi
10:10
Pacing
82%
WAVA
41.24
Stride(cm)
103
Cals
400
Cadence
153
BPM
182
%MHR
88
B/mi
1854
Asc(m)
85
Hillscore
2
Surface
Road

Notes & Comments

Garmin 5k plan - week 8 only run

Could not find the time or energy to run on previous days because of work
Felt tired and out of shape

Should have been a 50 minutes outing but stopped a little bit over 30

First try at new course. It's going to need some work. Long and hard uphill stretch in the middle.

Split Summary
===
1) 0.82km - 5:00(6:06/km) 152/169bpm 53cal 9.84/10.85kmph
2) 1km - 5:16(5:16/km) 185/195bpm 68cal 11.41/11.89kmph
3) 1km - 5:41(5:41/km) 196/200bpm 80cal 10.56/11.66kmph
4) 1km - 6:37(6:37/km) 194/200bpm 89cal 9.08/9.94kmph
5) 1km - 7:21(7:21/km) 190/196bpm 92cal 8.17/9.77kmph
6) 0.13km - 1:26(10:52/km) 190/195bpm 18cal 5.52/7.42kmph

5:00 5:16 5:41 6:37 7:21 1:26

Pace

17%

14%

26%

10%

30%

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	10:23	125 105-143	1298	144 98-156	0/12
0.25	2:25	1:07	8:57	152 141-166	1360	156 152-158	5/0
0.38	3:38	1:13	9:43	164 163-167	1595	156 152-160	3/10
0.50	4:54	1:16	10:05	166 162-169	1675	155 152-158	2/5
0.63	5:53	1:00	7:57	176 169-182	1400	158 156-160	2/7
0.75	6:57	1:04	8:34	183 181-185	1567	159 156-160	1/3
0.88	8:19	1:22 +17	10:52	186 178-188	2023	159 156-160	5/4
1.00	9:22	1:03	8:23	187 181-191	1567	160 160-162	1/3
1.13	10:28	1:07	8:52	193 191-195	1712	159 156-160	6/7
1.25	11:38	1:09	9:15	196 194-198	1812	157 152-160	4/1
1.38	12:41	1:03	8:26	197 196-198	1661	160 158-162	1/4
1.50	13:52	1:11	9:29	195 192-197	1849	159 156-160	1/3
1.63	14:54	1:02	8:13	196 194-197	1611	159 156-162	1/2
1.75	16:11	1:18	10:21	198 197-200	2048	159 156-162	3/1
1.88	17:24	1:12	9:38	199 198-200	1918	158 156-160	4/2
2.00	18:39	1:15	10:00	199 197-200	1989	158 156-160	3/1
2.13	19:57	1:18	10:27	196 195-197	2047	157 156-158	4/1
2.25	21:12	1:15	10:03	195 193-197	1960	157 156-160	2/7
2.38	22:50	1:38	13:03	185 176-195	2414	127 108-160	5/4
2.50	24:09	1:19	10:34	191 183-194	2019	159 156-160	1/3
2.63	25:41	1:31	12:09	192 190-194	2334	150 116-160	7/0
2.75	27:13	1:32	12:18	182 172-191	2237	143 114-160	1/7
2.88	28:33	1:20	10:41	192 189-194	2052	157 156-160	6/0
3.00	30:14	1:41	13:26	194 193-196	2606	156 154-160	10/0
3.08	31:37	1:23	18:01	189 182-195	3406	119 106-158	1/1

Heart

182/200max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 85m, Range 30m, Flat prediction 30:35

Elevation Graph

Biggest Climbs (m)	Min/mi
18 7.1%	14:43
See your biggest climbs

Cadence

153 (162 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.4	157	2.9	28:14	9:51
Walk	9.7	112	0.2	3:05	16:49
Still	0.1	-	-	1	-
Pause	0.9	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:09	36.61%	More
800m	4:12	8:28	40.17%	More
1km	5:16	8:28	42.17%	More
Mile	8:56	8:56	43.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:31	9:31	40.43
5km	31:37	10:11	41.30
5M	52:22	10:28	40.66
10km	1:05:56	10:37	40.41
10M	1:49:11	10:55	40.34
Half	2:25:22	11:06	39.79
20M	3:47:38	11:23	40.27
Mara	5:03:04	11:34	40.33

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