Sun 26th Jul 2020 at 9:00am by TBR (TheBeardRunner)

Run > Easy

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Time
49:25
Miles
4.74
Min/mi
10:26
Pacing
79%
WAVA
47.18
Stride(cm)
94
Cals
385
Cadence
163
BPM
152
%MHR
79.4
B/mi
1590
Asc(m)
90
Hillscore
5
Surface
Road

Notes & Comments

3 comments

Day 219
Long Run 1 from 8020 running book.
4 miles zone 2 with strides to finish , zone 1 warm down.
===
1) 4m - 40:15(10:04/m) 156/168bpm 341cal 5.96/7.31mph
2) 0.5m - 6:44(13:28/m) 141/168bpm 32cal 4.45/7.7mph
3) 0.24m - 2:26(10:12/m) 140/143bpm 12cal 5.89/6.66mph

40:15 6:44 2:26

	Velociraptor Well done 😁
	Autumnleaves Good stuff!
	Corrah Great work

Pin Map

0mi in 0

Pace

15%

18%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:31	2:31	10:04	151 132-161	1519	164 114-172	11/1
0.50	5:03	2:32	10:08	158 155-162	1600	167 162-170	4/2
0.75	7:28	2:26	9:42	155 153-156	1504	168 164-174	3/4
1.00	10:00	2:32	10:08	155 153-157	1571	168 162-174	3/2
1.25	12:25	2:24	9:38	154 152-155	1483	168 162-174	3/8
1.50	15:01	2:36	10:24	150 146-155	1560	168 162-172	2/15
1.75	17:26	2:25	9:42	157 152-160	1523	168 164-172	9/9
2.00	19:49	2:23	9:32	154 149-160	1467	166 162-170	5/5
2.25	22:14	2:25	9:40	156 150-160	1509	167 160-170	1/8
2.50	24:37	2:22	9:30	154 151-156	1462	168 160-172	1/5
2.75	27:08	2:32	10:06	158 156-164	1597	167 162-170	7/1
3.00	29:53	2:45	11:00	160 157-163	1761	164 158-170	11/1
3.25	32:28	2:34	10:18	158 157-160	1627	165 160-172	4/1
3.50	35:16	2:48	11:12	157 151-160	1759	166 162-172	6/3
3.75	37:56	2:40	10:39	155 151-162	1652	169 162-174	4/3
4.00	40:20	2:24	9:36	164 161-168	1575	169 122-176	6/1
4.25	43:41	3:21	13:25	146 135-163	1960	144 120-168	4/3
4.50	47:52	4:10 +59	16:42	132 112-146	2204	143 108-172	1/7
4.74	50:24	2:32	10:43	140 138-143	1500	169 162-178	0/12

Heart

152/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 31m, Flat prediction 49:03

Elevation Graph

Biggest Climbs (m)	Min/mi
25 1.8%	11:00
14 1.9%	10:07
12 4.7%	9:46
See your biggest climbs

Cadence

163 (178 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.4	167	4.6	46:29	10:23
Walk	6.0	120	0.2	3:03	17:21
Pause	1.7	-	-	52	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:18	36.70%	More
800m	4:41	9:26	42.73%	More
1km	5:54	9:30	44.21%	More
Mile	9:32	9:32	46.50%	More
5k	30:58	9:58	48.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	50.94
5km	30:50	9:55	48.94
5M	52:27	10:29	46.91
10km	1:06:51	10:46	46.00
10M	1:53:41	11:22	44.74
Half	2:33:40	11:44	43.48
20M	4:06:25	12:19	42.96
Mara	5:33:05	12:43	42.38

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