Tue 29th Dec 2020 at 9:00am by Rosehip

Run > Run-Walk

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Time
1:06:15
Miles
5.04
Min/mi
13:09
Pacing
88%
WAVA
43.93
Stride(cm)
80
Cals
519
Cadence
154
BPM
134
%MHR
74.7
B/mi
1768
Asc(m)
27
Surface
Mixed

muddy

Notes & Comments

2 comments

45:30s
Still very muddy in places
HR pretty much in the green apart from the two odd spikes, which make no sense.
Odd ache/niggle in right ankle - I hope that doesn't stick around very long.
Forgot I'd signed up to WSW - and grid is lined up badly. Not sure how much notice I'll take of the game.

Split Summary
===
1) 1m - 13:34(13:34/m) 125/145bpm 107cal 4.42/5.61mph
2) 1m - 13:32(13:32/m) 137/171bpm 110cal 4.44/5.82mph
3) 1m - 12:52(12:52/m) 136/146bpm 100cal 4.66/5.91mph
4) 1m - 12:58(12:58/m) 137/147bpm 104cal 4.63/6.12mph
5) 1m - 12:38(12:38/m) 137/176bpm 93cal 4.75/5.99mph
6) 0.05m - 42(15:35/m) 137/144bpm 5cal 3.85/5.8mph

13:34 13:32 12:52 12:58 12:38 42

	RRR-CAZ 🇬🇧 Good going give the ankles some small rotational exercises see if it helps.
	northernslowcoach Good miles, hope the niggle niggles off x

Pace

30%

27%

23%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:50	3:50	15:19	106 84-132	1623	142 114-170	1/1
0.50	7:04	3:15	12:58	127 100-138	1647	159 126-170	1/0
0.75	10:20	3:16	13:05	133 121-142	1739	155 120-170	1/0
1.00	13:34	3:13	12:54	138 126-145	1780	155 84-172	2/0
1.25	16:43	3:09	12:35	138 129-145	1736	156 120-172	2/1
1.50	20:10	3:27	13:48	138 123-171	1905	151 86-172	0/3
1.75	23:37	3:27	13:49	137 120-153	1893	153 118-174	1/1
2.00	27:05	3:29	13:54	136 128-146	1891	155 118-172	2/1
2.25	30:29	3:24	13:35	137 125-144	1861	154 122-174	3/0
2.50	33:43	3:13	12:54	137 128-146	1767	158 118-174	2/1
2.75	36:46	3:04	12:15	134 125-140	1641	156 118-174	0/4
3.00	39:59	3:12	12:49	135 128-142	1731	157 118-176	1/2
3.25	43:01	3:03	12:11	137 130-145	1668	157 118-176	0/0
3.50	46:20	3:18	13:13	136 127-144	1797	155 118-172	1/1
3.75	49:31	3:12	12:47	138 129-147	1763	157 124-174	2/2
4.00	52:57	3:25	13:42	140 131-147	1918	151 112-172	4/0
4.25	56:15	3:18	13:13	137 127-145	1811	152 114-174	0/4
4.50	59:27	3:12	12:47	140 129-176	1790	157 118-174	1/1
4.75	1:02:40	3:13	12:53	135 121-150	1740	150 86-174	1/3
5.00	1:05:34	2:54	11:37	139 129-147	1614	159 116-174	2/0
5.04	1:06:17	43	15:53	137 127-144	2175	146 120-172	0/0

Heart

134/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 9m, Flat prediction 1:06:15

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

154 (176 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.0	169	3.6	41:04	11:34
Walk	38.0	128	1.5	25:11	16:52
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:52	11:33	35.73%	More
800m	6:02	12:09	37.96%	More
1km	7:39	12:18	38.98%	More
Mile	12:28	12:28	40.50%	More
5k	39:58	12:52	44.13%	More
5 miles	1:05:21	13:04	44.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:21	9:21	53.98
5km	36:53	11:52	47.82
5M	1:05:37	13:07	43.94
10km	1:25:21	13:44	42.33
10M	2:31:50	15:11	39.28
Half	3:30:32	16:04	37.04
20M	5:51:21	17:34	35.02
Mara	8:07:10	18:36	33.50

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stride length
cadence