Thu 3rd Sep 2020 at 8:00am by GlennR

Run > General

Good
breezy

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Time
40:26
Miles
3.00
Min/mi
13:29
Pacing
89%
WAVA
38.53
Stride(cm)
80
Cals
426
Cadence
150
BPM
118
%MHR
67.9
B/mi
1584
Asc(m)
19
Surface
Road

Notes & Comments

3 comments

Parker week 12 session 4. Three miles at less than 70% WHR. 01:00/00:30 run-walk.

Split Summary
===
1) 1m - 13:42(13:42/m) 110/123bpm 137cal 4.38/5.95mph
2) 1m - 13:39(13:39/m) 119/125bpm 141cal 4.4/5.51mph
3) 1m - 13:03(13:03/m) 124/134bpm 148cal 4.6/5.78mph
4) 0m - 3(9:02/m) 133/133bpm 6.65/5.01mph

13:42 13:39 13:03 3

	GregP I'm too early for the notes again. Darn.
	GlennR Nothing exciting today.
	GregP Hmm. Tidy enough though. Job done.

Pin Map

0mi in 0

Pace

56%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:01	2:01	16:05	93 75-104	1496	128 112-168	1/0
0.25	3:46	1:46	14:04	108 104-111	1520	148 116-162	1/1
0.38	5:28	1:42	13:38	109 105-114	1486	150 116-170	0/1
0.50	7:07	1:39	13:09	113 107-119	1485	150 120-168	1/0
0.63	8:47	1:40	13:22	113 108-118	1510	145 118-174	1/1
0.75	10:29	1:41	13:32	116 110-122	1569	149 98-174	0/1
0.88	12:00	1:31	12:09	116 112-119	1409	150 108-186	1/0
1.00	13:41	1:41	13:31	118 110-123	1595	152 118-178	1/0
1.13	15:23	1:42	13:33	118 114-123	1598	151 102-166	1/0
1.25	17:02	1:40	13:17	119 114-123	1581	151 106-180	1/0
1.38	18:43	1:41	13:24	119 114-124	1595	152 102-180	0/1
1.50	20:30	1:47	14:16	119 112-123	1698	151 100-180	1/1
1.63	22:23	1:53	15:02	121 116-125	1818	145 106-170	4/0
1.75	24:06	1:44	13:49	120 115-124	1658	149 116-170	0/1
1.88	25:42	1:35	12:43	120 113-125	1526	152 110-168	0/2
2.00	27:20	1:38	13:04	116 110-121	1515	152 118-168	0/2
2.13	28:58	1:38	13:08	118 112-122	1549	153 112-180	0/1
2.25	30:34	1:36	12:51	120 114-125	1542	154 120-190	1/1
2.38	32:16	1:42	13:33	123 119-126	1667	151 96-174	0/0
2.50	33:51	1:35	12:37	122 115-127	1539	155 118-180	0/1
2.63	35:28	1:37	12:57	123 118-128	1593	152 90-172	2/1
2.75	37:12	1:44	13:56	127 121-132	1769	149 94-176	2/0
2.88	38:52	1:40	13:19	128 124-132	1705	149 98-178	0/0
3.00	40:23	1:30	12:01	128 123-134	1539	164 120-172	0/1
3.00	40:26	3	11:52	133 133-133	1579	168 166-170	0/0

Heart

118/134max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 10m, Flat prediction 40:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

150 (190 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.0	166	2.2	26:17	11:52
Walk	35.0	119	0.8	14:09	17:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:06	12:28	28.78%	More
800m	6:21	12:46	33.67%	More
1km	8:00	12:53	34.80%	More
Mile	13:01	13:01	36.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:57	11:57	39.65
5km	42:02	13:32	38.43
5M	1:11:15	14:15	37.08
10km	1:30:41	14:36	36.45
10M	2:33:43	15:22	35.63
Half	3:27:24	15:50	34.72
20M	5:31:38	16:35	34.41
Mara	7:27:26	17:05	34.01

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