Wed 30th Dec 2020 at 12:00pm by Pegg

Run > General

Amazing
icy
cold

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Time
1:18:06
Miles
8.02
Min/mi
9:44
Pacing
86%
WAVA
53.61
Stride(cm)
97
Cals
684
Cadence
170
BPM
158
%MHR
69.5
B/mi
1537
Asc(m)
171
Hillscore
9
Surface
Road

Notes & Comments

SUCH a good run! Set off to do 7 miles but was enjoying myself so I carried on to grab a few extra WSW squares and finished with 8 miles :-)

I'm pleased with the pace too. I've been upping the mileage for the last couple of weeks so keeping the pace up as well as that feels petty good.

Split Summary
===
1) 0.62m - 6:10(9:56/m) 137/152bpm 49cal 6.04/6.62mph
2) 0.62m - 6:01(9:41/m) 154/163bpm 57cal 6.2/6.62mph
3) 0.62m - 6:16(10:05/m) 155/162bpm 56cal 5.95/6.43mph
4) 0.62m - 6:23(10:17/m) 156/165bpm 57cal 5.84/6.39mph
5) 0.62m - 6:54(11:06/m) 159/180bpm 61cal 5.41/6.49mph
6) 0.62m - 6:43(10:48/m) 163/173bpm 62cal 5.55/6.82mph
7) 0.62m - 5:41(9:08/m) 161/168bpm 50cal 6.56/6.95mph
8) 0.62m - 5:49(9:21/m) 164/174bpm 53cal 6.42/6.95mph
9) 0.62m - 5:55(9:32/m) 163/171bpm 55cal 6.29/6.51mph
10) 0.62m - 6:13(10:00/m) 159/165bpm 50cal 6/7.2mph
11) 0.62m - 5:33(8:56/m) 163/175bpm 49cal 6.72/7.14mph
12) 0.62m - 5:34(8:58/m) 163/178bpm 47cal 6.69/7.43mph
13) 0.57m - 4:55(8:40/m) 160/165bpm 38cal 6.93/7.51mph

6:10 6:01 6:16 6:23 6:54 6:43 5:41 5:49 5:55 6:13 5:33 5:34 4:55

Pace

12%

20%

31%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:34	2:34	10:17	119 64-145	1224	170 132-174	3/1
0.50	5:00	2:25	9:42	147 143-152	1426	172 166-176	6/2
0.75	7:24	2:24	9:36	149 137-161	1431	171 168-176	7/3
1.00	9:49	2:25	9:40	155 151-161	1498	171 168-174	10/4
1.25	12:14	2:25	9:41	153 146-157	1480	170 164-174	10/3
1.50	14:41	2:27	9:49	154 149-157	1512	169 164-172	8/1
1.75	17:20	2:38	10:34	156 148-162	1648	169 150-174	2/7
2.00	19:44	2:25	9:39	158 154-164	1524	171 170-174	5/3
2.25	22:15	2:31	10:04	161 156-164	1621	170 162-174	2/5
2.50	24:57	2:42	10:48	151 141-157	1630	166 126-178	2/6
2.75	27:28	2:31	10:03	156 148-164	1567	171 168-174	2/7
3.00	30:19	2:51	11:26	158 154-162	1805	167 140-174	9/6
3.25	33:39	3:19	13:17	165 145-180	2193	152 114-246	26/0
3.50	36:14	2:35	10:20	161 144-170	1664	171 168-172	6/6
3.75	38:47	2:34 +5	10:14	166 162-169	1699	172 170-174	0/20
4.00	41:03	2:16	9:02	164 161-168	1482	172 170-174	1/14
4.25	43:18	2:15	8:59	161 152-166	1447	172 170-174	2/10
4.50	45:32	2:14	8:58	158 153-172	1417	172 170-174	1/3
4.75	48:25	2:53 +34	11:33	169 153-174	1952	169 134-172	7/2
5.00	50:49	2:23	9:33	162 151-173	1548	170 168-172	7/0
5.25	53:07	2:18	9:14	163 161-168	1505	171 170-174	6/1
5.50	55:35	2:28	9:52	163 159-167	1608	170 164-174	11/0
5.75	58:14	2:39	10:36	159 145-165	1685	163 118-176	9/2
6.00	1:00:38	2:24	9:34	158 154-164	1512	172 168-176	4/4
6.25	1:03:06	2:29 +9	9:54	161 155-164	1595	172 158-176	2/10
6.50	1:05:20	2:14	8:55	161 159-169	1435	173 168-178	0/10
6.75	1:07:39	2:19	9:16	163 159-172	1510	173 172-176	1/6
7.00	1:09:46	2:08	8:30	164 152-174	1395	174 170-176	0/8
7.25	1:11:58	2:12	8:48	167 159-178	1469	173 170-176	3/5
7.50	1:14:29	2:30 +7	10:02	161 157-169	1615	172 156-174	2/6
7.75	1:16:33	2:04	8:17	161 158-164	1333	177 172-182	2/3
8.00	1:18:46	2:13	8:51	160 158-164	1416	180 180-182	3/3
8.03	1:19:00	14	9:15	159 157-162	1471	178 176-180	0/0

Heart

158/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 171m, Range 52m, Flat prediction 1:16:57

Elevation Graph

Biggest Climbs (m)	Min/mi
34 8.4%	12:10
18 3.8%	9:52
13 1.5%	10:28
11 3.3%	9:28
11 2.5%	9:30
See your biggest climbs

Cadence

170 (246 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.9	171	7.9	1:15:44	9:39
Walk	3.6	125	0.1	2:53	20:45
Still	0.0	-	-	2	-
Pause	0.4	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	45.03%	More
800m	4:15	8:33	47.75%	More
1km	5:21	8:37	49.33%	More
Mile	8:50	8:50	50.83%	More
5k	28:57	9:19	54.17%	More
5 miles	48:21	9:40	52.90%	More
10k	1:01:05	9:50	52.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	52.17
5km	28:35	9:12	54.85
5M	47:20	9:28	54.05
10km	59:35	9:35	53.76
10M	1:38:41	9:52	53.37
Half	2:11:23	10:02	52.29
20M	3:25:44	10:17	52.42
Mara	4:33:55	10:27	52.06

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