Thu 4th Feb 2021 at 4:00pm by Spike#67

Run > Easy

Good
foggy
breezy

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0 👍

Time
58:33
Miles
4.80
Min/mi
12:12
Pacing
69%
Stride(cm)
97
Cals
619
Cadence
136
BPM
132
%MHR
74.4
B/mi
1615
Asc(m)
133
Hillscore
4
Surface
Road

buggy

Notes & Comments

Weather report: Foggy with light breeze. Temperatur 6ﾟC, Humidity 93%. Running conditions fair, Real feel 4C.

Planned cession:4 to 5 mile recovery run.

Actual session:As planned

Fun easy little trot. My back is a little sore from yesterday strength session. I've not eaten much today, So felt a little weakened. Was a little warm and HR was a little high. I paused to adjust layering and HR dropped around 12 BPM for the same effort. Temperature seems pretty key to HR running it would seem.

Split Summary
===
1) 0.62m - 7:38(12:18/m) 118/138bpm 69/73rpm 4.88/6.01mph
2) 0.62m - 6:48(10:57/m) 131/143bpm 71/75rpm 5.48/6.25mph
3) 0.62m - 7:11(11:34/m) 135/147bpm 68/73rpm 5.19/7.7mph
4) 0.76m - 9:14(12:11/m) 137/149bpm 69/73rpm 4.92/6.51mph
5) 0.62m - 6:58(11:14/m) 138/143bpm 71/73rpm 5.34/7.67mph
6) 0.62m - 7:38(12:19/m) 139/143bpm 70/73rpm 4.87/6.12mph
7) 0.62m - 7:18(11:45/m) 139/144bpm 69/73rpm 5.11/7.17mph

7:38 6:48 7:11 9:14 6:58 7:38 7:18

Pace

42%

39%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:07	3:07	12:28	113 81-138	1409	136 68-142	9/1
0.50	6:15	3:08	12:31	125 115-136	1565	138 122-146	7/20
0.75	9:02	2:47	11:09	116 112-129	1294	142 132-146	1/47
1.00	11:44	2:42	10:48	136 124-143	1469	144 136-146	2/8
1.25	14:33	2:48	11:14	132 123-142	1482	141 120-150	0/17
1.50	17:22	2:49	11:16	132 120-142	1487	142 112-146	5/9
1.75	20:27	3:06	12:23	135 122-147	1671	130 52-146	3/3
2.00	23:01	2:34	10:16	143 138-147	1468	142 102-146	3/4
2.25	27:49	4:47	19:10	135 117-149	2587	138 106-146	24/11
2.50	31:03	3:14	12:58	136 126-142	1763	136 64-144	4/23
2.75	33:42	2:39	10:35	138 130-143	1460	143 128-146	11/3
3.00	36:37	2:55	11:40	138 129-143	1611	140 116-146	2/8
3.25	39:35	2:58	11:54	138 135-141	1642	141 136-146	8/13
3.50	42:36	3:00	12:01	139 135-143	1671	141 132-146	1/0
3.75	45:45	3:10	12:39	138 130-143	1745	137 106-146	3/5
4.00	48:33	2:47	11:09	140 134-144	1562	143 128-146	14/3
4.25	51:43	3:10	12:40	139 132-143	1760	134 100-146	6/18
4.50	54:59	3:16	13:04	135 124-145	1764	131 96-146	2/5
4.75	59:17	4:19	17:16	119 113-131	2054	109 94-144	14/5
4.80	1:00:13	56	18:37	116 114-118	2159	111 94-128	6/0

Heart

132/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 133m, Range 105m, Flat prediction 57:32

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.7%	11:40
14 8.8%	19:04
12 3.1%	13:41
See your biggest climbs

Cadence

136 (150 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.6	140	4.3	49:46	11:34
Walk	17.0	107	0.5	10:15	20:33
Still	0.3	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:03	0.00%	More
800m	5:19	10:42	0.00%	More
1km	6:45	10:51	0.00%	More
Mile	10:57	10:57	0.00%	More
5k	37:27	12:03	0.00%	More

Predictions

Dist	Time	Per Mile
1M	11:06	11:06
5km	36:55	11:53
5M	1:01:08	12:14
10km	1:16:59	12:23
10M	2:07:28	12:45
Half	2:49:43	12:57
20M	4:25:46	13:17
Mara	5:53:51	13:30

Three Things You Saw Today

1 Diving Ducks
2 Atmospheric/ Foggy Canal

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