Tue 21st Jul 2020 at 9:00am by TBR (TheBeardRunner)

Run > Progressive

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Time
35:21
Miles
3.65
Min/mi
9:41
Pacing
78%
WAVA
50.41
Stride(cm)
103
Cals
323
Cadence
162
BPM
161
%MHR
83.7
B/mi
1556
Asc(m)
72
Hillscore
4
Surface
Road

fastfinishrun4

Notes & Comments

5 comments

Day 214
Fast Finish Run 4. 20 minutes zone 2, 10 minutes zone 3, WD.

After 3 days of moping about since Saturdays disappointment and not doing a proper run needed that.

And 5 bugs squashed!

===
1) 2.01m - 20:00(9:58/m) 157/165bpm 185cal 6.02/7.35mph
2) 1.23m - 10:00(8:09/m) 174/181bpm 103cal 7.36/8.5mph
3) 0.42m - 5:21(12:51/m) 148/180bpm 35cal 4.67/6.74mph

20:00 10:00 5:21

	Autumnleaves Well done. That zone 2 pace is getting quicker
	TBR (TheBeardRunner) Had a bit of a spurt at the end but even so looks that way.. Didn't feel like it funnily enough so a pleasant surprise.
	Corrah Glad you had a good run. Some good pace too
	Sigh Excellent, good to see this one!
	Velociraptor Impressive! Very pleased to see this 🐞 🐞 🐞 🐞 🐞

Pin Map

0mi in 0

Pace

10%

56%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:27	148 146-151	1250	162 110-170	0/6
0.25	2:12	1:09	9:12	151 151-152	1389	173 170-176	0/5
0.38	3:18	1:05	8:43	157 152-161	1367	174 168-180	3/3
0.50	4:30	1:12	9:38	161 160-163	1552	168 166-172	4/1
0.63	6:04	1:34	12:35	156 149-164	1964	139 114-170	9/0
0.75	7:34	1:29	11:55	161 155-164	1918	147 114-176	7/0
0.88	8:51	1:17	10:15	150 147-154	1537	156 116-172	2/1
1.00	10:02	1:12	9:35	157 153-159	1504	168 160-172	2/2
1.13	11:16	1:14	9:52	158 157-159	1559	167 160-170	1/1
1.25	12:27	1:11	9:27	157 156-158	1483	170 166-174	0/2
1.38	13:36	1:08	9:08	158 157-159	1442	169 164-174	1/2
1.50	14:46	1:10	9:19	159 156-160	1482	170 168-174	1/5
1.63	15:56	1:10	9:23	158 156-161	1483	171 166-174	1/2
1.75	17:08	1:12	9:38	162 161-163	1561	168 162-172	3/2
1.88	18:38	1:29	11:55	157 149-162	1871	147 116-170	4/0
2.00	19:55	1:18	10:22	159 153-162	1648	164 156-174	3/1
2.13	20:56	1:01	8:08	165 162-168	1341	173 168-178	0/2
2.25	21:58	1:01	8:10	169 168-171	1380	175 172-178	0/2
2.38	22:58	1:01	8:05	169 167-170	1367	173 168-176	2/6
2.50	23:57	59	7:50	173 171-175	1354	175 172-180	3/1
2.63	24:56	59	7:54	176 175-176	1390	178 174-182	0/6
2.75	25:58	1:02	8:16	173 171-176	1430	171 166-176	1/5
2.88	27:00	1:01	8:11	175 172-178	1432	172 168-174	7/0
3.00	28:05	1:05	8:43	180 179-181	1569	170 164-174	7/0
3.13	29:13	1:08	9:01	180 179-181	1624	171 168-174	1/2
3.25	30:31	1:18 +13	10:26	180 174-181	1879	163 116-178	0/6
3.38	32:22	1:51	14:45	150 131-171	2213	125 114-164	0/8
3.50	33:39	1:17	10:19	145 140-149	1496	162 154-166	1/6
3.63	35:17	1:38	13:01	143 133-153	1861	136 112-168	2/1
3.65	35:34	17	11:45	142 142-142	1668	160 160-160	1/0

Heart

161/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 72m, Range 26m, Flat prediction 34:40

Elevation Graph

Biggest Climbs (m)	Min/mi
25 2.9%	11:00
17 2.8%	9:10
See your biggest climbs

Cadence

162 (182 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.5	170	3.3	30:24	9:06
Walk	14.5	117	0.3	5:10	16:46

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:51	43.49%	More
800m	3:58	7:59	50.48%	More
1km	4:57	7:58	52.73%	More
Mile	8:08	8:08	54.44%	More
5k	28:56	9:19	52.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	53.18
5km	29:32	9:30	51.09
5M	50:14	10:03	48.98
10km	1:04:01	10:18	48.03
10M	1:48:52	10:53	46.72
Half	2:27:09	11:14	45.40
20M	3:55:58	11:48	44.87
Mara	5:18:57	12:10	44.26

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