Sun 27th Dec 2020 at 3:00pm by trackvet

Run > Tempo

breezy
cold

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Time
43:27
Miles
4.02
Min/mi
10:49
Pacing
35%
WAVA
47.28
Stride(cm)
92
Cals
470
Cadence
162
BPM
127
%MHR
74
B/mi
1368
Asc(m)
28
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 13:18(13:18/m) 98/150bpm 118cal
2) 0.01m - 7(11:34/m) 132/149bpm 1cal
3) 0.54m - 5:00(9:19/m) 138/155bpm 61cal
4) 0.24m - 3:00(12:40/m) 135/148bpm 33cal
5) 0.54m - 5:00(9:12/m) 156/170bpm 70cal
6) 0.25m - 3:00(12:00/m) 124/143bpm 28cal
7) 0.54m - 5:00(9:19/m) 137/154bpm 57cal
8) 0.25m - 3:00(12:05/m) 131/160bpm 29cal
9) 0.56m - 5:00(8:53/m) 143/153bpm 61cal
10) 0.1m - 1:02(10:45/m) 137/151bpm 12cal

4 x 5:00 (3:00) tempo. Felt pretty good overall. Kept it nice and controlled throughout and worked harder on the last effort but still felt pretty good.

13:18 7 5:00 3:00 5:00 3:00 5:00 3:00 5:00 1:02

Pace

31%

40%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:55	1:55	15:19	75 66-89	1148	131 126-136	1/0
0.25	3:43	1:48	14:26	90 81-96	1300	133 130-138	1/0
0.38	5:36	1:53	15:02	89 81-95	1338	133 130-138	1/1
0.50	7:27	1:51	14:49	85 77-99	1259	134 132-138	2/0
0.63	9:20	1:53	15:06	97 91-103	1464	132 130-134	2/0
0.75	10:47	1:27	11:33	112 100-124	1293	158 130-178	2/0
0.88	12:03	1:17	10:12	129 125-133	1317	172 170-174	0/2
1.00	13:17	1:14	9:52	141 131-150	1392	171 170-172	1/0
1.13	18:14	4:57 +4:00	39:34	115 87-149	4549	174 170-178	0/1
1.25	19:39	1:25	11:17	136 129-143	1534	173 172-180	0/2
1.38	20:47	1:08	9:08	144 142-147	1314	174 172-176	0/1
1.50	21:57	1:10	9:22	152 147-155	1423	174 172-180	1/1
1.63	23:36	1:38 +13	13:08	137 126-149	1798	161 118-176	1/0
1.75	25:31	1:55 +19	15:22	139 118-148	2136	155 124-170	2/0
1.88	26:47	1:16	10:07	136 119-154	1376	173 166-178	2/0
2.00	27:57	1:10	9:18	164 154-169	1526	173 172-174	0/1
2.13	29:06	1:09	9:14	166 156-170	1533	176 174-178	0/1
2.25	30:15	1:10	9:17	152 148-155	1410	176 174-180	0/2
2.38	31:49	1:34 +16	12:32	143 129-157	1793	167 118-178	0/1
2.50	33:13	1:24	11:09	130 130-131	1450	170 168-172	1/1
2.63	35:19	2:06 +44	16:50	113 99-130	1903	160 130-180	1/0
2.75	36:34	1:14	9:54	138 126-149	1365	179 174-182	2/0
2.88	38:15	1:41 +27	13:29	135 131-143	1821	179 176-182	2/0
3.00	39:23	1:08	9:03	138 134-141	1249	177 174-180	0/1
3.13	40:52	1:30 +18	11:58	150 140-160	1795	175 124-180	0/1
3.25	42:20	1:28	11:40	128 122-137	1494	160 124-170	1/0
3.38	43:48	1:28	11:47	131 123-139	1543	158 128-182	0/2
3.50	44:53	1:05	8:42	136 132-140	1183	181 178-188	0/2
3.63	46:00	1:07	8:53	141 134-150	1253	180 178-182	0/3
3.75	47:08	1:08	9:02	149 143-153	1346	179 178-180	1/0
3.88	48:14	1:06	8:50	146 140-150	1289	178 176-180	0/2
4.00	49:43	1:29 +11	11:50	141 132-151	1669	165 116-182	0/2
4.02	49:55	12	9:47	137 136-137	1341	171 170-172	0/0

Heart

127/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 9m, Flat prediction 43:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (188 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.9	174	3.2	29:15	10:54
Walk	26.6	131	0.8	14:47	18:13
Still	0.3	-	-	9	-
Pause	10.3	-	-	5:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	40.21%	More
800m	4:24	8:51	47.47%	More
1km	5:40	9:08	47.92%	More
Mile	9:58	9:58	46.31%	More
5k	37:12	11:58	42.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:57	9:57	46.42
5km	33:04	10:39	47.59
5M	54:45	10:57	46.95
10km	1:08:56	11:06	46.64
10M	1:54:10	11:25	46.63
Half	2:31:59	11:36	46.04
20M	3:58:01	11:54	46.58
Mara	5:16:53	12:06	46.66

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