Sun 10th Jan 2021 at 2:00pm by Pegg

Run > Tempo

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Time
28:47
Miles
3.18
Min/mi
9:03
Pacing
67%
WAVA
56.31
Stride(cm)
103
Cals
265
Cadence
172
BPM
150
%MHR
66.2
B/mi
1361
Asc(m)
65
Hillscore
1
Surface
Mixed

Notes & Comments

Left it late in the day and thought it was colder out than it was, so went out planning to do just 5km. Really enjoyed it and although I wasn't pushing the pace intentionally it felt good to go a bit faster after a week of plodding on the treadmill, and I'm pleased my legs haven't forgotten how to do it.

Watching tomorrow's forecast now...

Split Summary
===
1) 0.62m - 5:54(9:30/m) 138/156bpm 48cal 85/93rpm 6.32/7.56mph
2) 0.62m - 5:38(9:03/m) 157/167bpm 56cal 86/89rpm 6.63/7.18mph
3) 0.62m - 5:48(9:21/m) 150/166bpm 51cal 83/90rpm 6.42/7.08mph
4) 0.62m - 5:21(8:37/m) 156/165bpm 50cal 85/88rpm 6.96/7.45mph
5) 0.62m - 5:28(8:48/m) 160/165bpm 54cal 83/88rpm 6.82/7.47mph
6) 0.07m - 38(9:05/m) 160/165bpm 6cal 86/87rpm 6.61/7.16mph

5:54 5:38 5:48 5:21 5:28 38

Pace

27%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	9:57	108 77-137	1074	176 170-186	2/2
0.25	2:29	1:15	9:57	138 135-145	1372	173 170-174	3/1
0.38	3:40	1:10	9:23	144 141-147	1352	171 166-174	4/0
0.50	4:48	1:08	9:05	149 143-156	1353	175 172-178	1/3
0.63	5:55	1:08	9:02	151 146-154	1364	174 170-178	0/5
0.75	7:02	1:07	8:54	149 144-156	1326	174 170-178	2/1
0.88	8:10	1:08	9:01	153 150-156	1380	172 170-176	1/3
1.00	9:16	1:06	8:49	157 153-159	1384	173 170-176	3/1
1.13	10:24	1:09	9:08	162 159-166	1480	171 162-176	6/1
1.25	11:36	1:11	9:29	164 163-167	1555	173 172-178	3/0
1.38	12:39	1:04	8:31	164 162-165	1398	171 170-172	5/2
1.50	13:49	1:10	9:16	164 161-166	1520	173 170-176	6/2
1.63	16:26	2:37 +1:12	20:57	134 121-162	2807	169 128-180	5/8
1.75	17:34	1:08	9:04	140 131-150	1269	175 170-180	1/7
1.88	18:37	1:03	8:25	152 149-155	1278	173 170-178	0/3
2.00	19:41	1:04	8:32	152 150-154	1297	172 170-176	1/2
2.13	20:50	1:09	9:10	152 150-155	1394	169 166-172	5/0
2.25	21:56	1:06	8:47	159 152-165	1397	171 168-172	2/3
2.38	22:59	1:03	8:27	158 156-161	1334	170 170-172	1/1
2.50	24:01	1:01	8:11	158 156-161	1294	170 170-172	2/7
2.63	25:06	1:05	8:40	157 154-161	1361	170 170-172	1/4
2.75	26:18	1:13 +4	9:40	157 153-163	1518	170 164-172	1/2
2.88	27:22	1:04	8:29	161 158-163	1367	170 170-170	2/1
3.00	28:27	1:05	8:41	162 159-165	1407	171 170-174	2/2
3.13	29:35	1:08	9:06	162 160-165	1473	171 170-174	2/3
3.18	30:03	28	9:11	158 154-161	1451	171 170-174	1/1

Heart

150/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 65m, Range 19m, Flat prediction 28:49

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.6%	8:59
See your biggest climbs

Cadence

172 (186 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	171	3.2	28:50	9:27
Walk	0.2	128	0	3	27:18
Pause	3.7	-	-	1:10	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:15	45.47%	More
800m	4:13	8:28	48.61%	More
1km	5:20	8:35	49.90%	More
Mile	8:36	8:36	52.59%	More
5k	29:15	9:25	54.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:27	8:27	53.58
5km	28:05	9:02	56.33
5M	46:30	9:18	55.51
10km	58:33	9:25	55.20
10M	1:36:57	9:42	54.82
Half	2:09:05	9:51	53.73
20M	3:22:09	10:06	53.87
Mara	4:29:08	10:16	53.52

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