Wed 23rd Sep 2020 at 4:00pm by HappyG(rrr)

Run > Commute

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Time
44:53
Miles
5.23
Min/mi
8:35
Pacing
92%
WAVA
55.93
Stride(cm)
111
Cals
592
Cadence
168
BPM
148
%MHR
76.6
B/mi
1269
Asc(m)
67
Surface
Road

Notes & Comments

1 comments

Well that was interesting. A 10.5 mile run day midweek, can only mean commute running! Well, dropping off car at garage running! But it was the office I went to. For first time in 6 months! To the day!! 23 March I started at this company, and 23 Sep total coincidence, had to change my laptop and was day car was booked in for its 6 month delayed MOT. So, as have done before, drop car and run in to office. Only I slightly under remembered (is that a word?!) the distance. Thought 3 or 4 miles, actually 5.25! So got in a bit late for 9am meeting, 9.27 by time I got logged in and Teams working (would have been 9.15 if it was in person!) Had previously warned them and we were able to continue until 9.45 so covered what we needed, which was all fine. Then left at 4.30 to get to garage to pick up, drove back to office (not just cos dedicated but didn't want to carry back pack with laptop in it on the run! V. heavy!) Did a few more emails and left at 6.30. Nice to be in office, to chat to people, have a coffee and sandwich made by someone else. Realise how much it saves me though - 10 quid on coffee and sandwiches 22 days a month and £150 a month for train ticket or even £100 a month for petrol and parking. It all adds up! :-)

G

Split Summary
===
1) 1m - 8:48(8:48/m) 141/150bpm 111cal 6.82/7.35mph
2) 1m - 8:44(8:44/m) 148/152bpm 116cal 6.87/8.77mph
3) 1m - 8:33(8:33/m) 148/156bpm 113cal 7.02/7.68mph
4) 1m - 8:25(8:25/m) 147/153bpm 110cal 7.13/7.72mph
5) 1m - 8:28(8:28/m) 154/161bpm 116cal 7.09/7.87mph
6) 0.23m - 1:55(8:27/m) 154/156bpm 26cal 7.1/7.7mph

8:48 8:44 8:33 8:25 8:28 1:55

Corrah
Nicely done

Pin Map

0mi in 0

Pace

13%

67%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:09	2:09	8:36	128 102-144	1101	165 158-170	2/2
0.50	4:22	2:13	8:52	142 136-146	1259	168 162-170	4/3
0.75	6:37	2:15	9:01	146 143-150	1316	169 164-172	5/3
1.00	8:47	2:10	8:41	145 143-150	1259	168 158-172	3/3
1.25	10:51	2:03	8:14	148 145-150	1217	169 162-172	1/6
1.50	13:02	2:11	8:46	148 146-150	1297	169 164-172	3/1
1.75	15:16	2:14	8:55	149 146-151	1328	167 82-178	2/2
2.00	17:31	2:15	9:02	149 146-150	1345	170 166-176	5/3
2.25	19:42	2:11	8:43	147 145-148	1281	170 164-172	3/7
2.50	21:52	2:10	8:40	151 148-156	1309	170 166-172	6/1
2.75	24:01	2:09	8:35	146 142-148	1254	169 164-172	3/2
3.00	26:04	2:03	8:13	148 143-152	1217	167 164-172	2/3
3.25	28:12	2:08	8:31	146 141-153	1244	169 164-172	5/6
3.50	30:16	2:04	8:16	149 146-152	1231	169 164-172	1/3
3.75	32:22	2:06	8:25	145 143-147	1221	167 162-172	1/6
4.00	34:29	2:07	8:27	149 146-151	1259	170 166-172	2/3
4.25	36:28	1:59	7:54	151 148-153	1194	170 166-172	2/2
4.50	38:48	2:20	9:22	154 151-157	1442	170 158-182	3/3
4.75	40:50	2:02	8:07	154 153-155	1250	170 168-176	2/1
5.00	42:57	2:07	8:28	156 151-161	1320	165 158-172	5/7
5.23	44:52	1:55	8:28	154 151-156	1305	166 112-174	6/3

Heart

148/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 67m, Range 17m, Flat prediction 44:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (182 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	168	5.2	44:46	8:35
Walk	0.2	97	0	6	13:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:53	42.44%	More
800m	4:02	8:06	48.49%	More
1km	5:05	8:10	50.14%	More
Mile	8:15	8:15	52.43%	More
5k	26:14	8:27	56.15%	More
5 miles	42:51	8:34	55.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:53	6:53	62.86
5km	24:53	8:01	59.18
5M	42:39	8:32	56.24
10km	54:34	8:47	54.91
10M	1:33:32	9:21	52.96
Half	2:07:01	9:42	51.21
20M	3:25:08	10:15	50.24
Mara	4:38:32	10:38	49.34

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