Wed 6th Jan 2021 at 11:00am by Autumnleaves

Run > Easy

Good
breezy
v cold

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0 👍

Time
40:04
Miles
4.02
Min/mi
9:58
Pacing
86%
WAVA
56.06
Stride(cm)
92
Cals
331
Cadence
175
BPM
136
%MHR
73.5
B/mi
1355
Asc(m)
77
Hillscore
1
Surface
Road

Notes & Comments

5 comments

Foundation run - 5, 30 and 5. I loved this, it felt strong but comfortable.

10000 miles logged!
Split Summary
===
1) 0.48m - 5:01(10:31/m) 126/136bpm 38cal 5.71/6.1mph
2) 1m - 9:43(9:43/m) 138/146bpm 86cal 6.18/6.87mph
3) 1m - 9:06(9:06/m) 141/145bpm 81cal 6.59/7.18mph
4) 1m - 9:26(9:26/m) 142/145bpm 83cal 6.36/6.82mph
5) 0.19m - 1:46(9:15/m) 139/142bpm 14cal 6.49/6.8mph
6) 0.35m - 5:02(14:18/m) 131/183bpm 29cal 4.19/6.32mph

5:01 9:43 9:06 9:26 1:46 5:02

	LindsD Nice work
	northernslowcoach Excellent stuff
	LindsD Wow! That's some mileage!
	Corrah Fantastic, will done xx
	snogard 😀

Pace

20%

26%

49%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:18	1:18	10:23	114 88-136	1183	170 118-182	2/1
0.25	2:40	1:22	10:58	129 127-132	1415	175 174-178	2/0
0.38	4:00	1:20	10:39	128 126-130	1363	176 174-178	0/2
0.50	5:13	1:13	9:43	128 127-129	1244	180 176-182	0/5
0.63	6:23	1:10	9:22	133 128-138	1245	181 176-188	2/4
0.75	7:45	1:22	10:57	129 110-145	1413	180 178-182	8/2
0.88	9:02	1:17	10:16	142 139-144	1459	180 178-182	2/1
1.00	10:10	1:08	9:04	141 140-142	1279	181 178-184	5/1
1.13	11:23	1:13	9:40	139 136-140	1344	181 178-184	2/1
1.25	12:35	1:12	9:37	140 138-142	1347	184 182-186	1/1
1.38	13:47	1:12	9:37	139 137-141	1336	184 182-184	1/1
1.50	14:55	1:08	9:05	138 137-140	1254	183 182-186	1/2
1.63	16:08	1:13	9:46	139 138-141	1357	184 174-186	3/5
1.75	17:12	1:04	8:32	141 141-143	1204	182 180-184	2/2
1.88	18:16	1:04	8:31	139 138-140	1183	182 180-186	1/5
2.00	19:21	1:05	8:39	142 140-144	1227	186 184-188	0/2
2.13	20:29	1:08	9:04	143 141-145	1296	186 184-188	1/2
2.25	21:45	1:16	10:10	141 140-142	1434	183 178-186	3/1
2.38	22:54	1:09	9:11	141 139-143	1295	182 182-184	1/3
2.50	24:04	1:09	9:15	140 139-142	1296	183 182-186	3/1
2.63	25:14	1:10	9:23	142 140-142	1332	185 184-186	1/2
2.75	26:27	1:13	9:43	142 141-143	1380	184 182-186	2/1
2.88	27:35	1:08	9:07	142 139-143	1294	184 182-186	2/1
3.00	28:46	1:11	9:29	144 142-145	1366	184 184-186	2/1
3.13	29:56	1:10	9:20	143 142-145	1334	182 176-186	2/3
3.25	31:07	1:11	9:24	141 139-142	1326	182 180-186	1/2
3.38	32:18	1:11	9:29	140 139-142	1327	182 182-184	4/4
3.50	33:26	1:08	9:04	142 141-142	1287	182 180-184	0/4
3.63	34:36	1:10	9:17	138 135-140	1281	181 178-184	1/8
3.75	36:24	1:48	14:27	144 118-182	2080	130 112-180	5/1
3.88	38:03	1:39	13:13	127 121-131	1679	168 164-170	4/2
4.00	39:45	1:42	13:36	130 126-131	1769	157 118-168	3/1
4.02	40:03	18	16:09	111 106-120	1793	122 120-124	0/0

Heart

136/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 77m, Range 19m, Flat prediction 39:53

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.8%	10:36
See your biggest climbs

Cadence

175 (188 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	180	3.9	38:29	9:46
Walk	3.9	118	0.1	1:34	20:03

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	47.89%	More
800m	4:19	8:40	51.71%	More
1km	5:30	8:51	52.74%	More
Mile	9:05	9:05	54.35%	More
5k	29:10	9:23	59.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:41	8:41	56.81
5km	30:11	9:43	57.10
5M	50:55	10:11	55.30
10km	1:04:39	10:24	54.56
10M	1:49:03	10:54	53.37
Half	2:26:43	11:12	51.84
20M	3:53:34	11:41	51.32
Mara	5:14:14	12:00	50.58

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