Wed 7th Apr 2021 at 5:00pm by TBR (TheBeardRunner)

Run > Progressive

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Time
39:23
Miles
4.01
Min/mi
9:49
Pacing
75%
WAVA
50.23
Stride(cm)
99
Cals
221
Cadence
165
BPM
118
%MHR
61.6
B/mi
1162
Asc(m)
221
Hillscore
15
Surface
Road

Notes & Comments

4 comments

Adapted Fast Finish Run 5 to mileage rather than time. Half mile Z1 pace (over 11m/m), 2 and a half miles Z2 pace (sub 11), 1 mile Z3 pace (sub 9).Ended up being Z4 pace at the end!

===
1) 1m - 10:47(10:47/m) 106/126bpm 48cal 5.56/6.41mph
2) 1m - 10:23(10:23/m) 118/156bpm 59cal 5.78/6.99mph
3) 1m - 10:13(10:13/m) 151/165bpm 91cal 5.87/6.01mph
4) 1m - 7:57(7:57/m) 111/133bpm 23cal 7.54/7.74mph
5) 0.01m - 3(7:16/m) 102/102bpm 8.26/7.56mph

10:47 10:23 10:13 7:57 3

	Velociraptor Nice long warm up
	Corrah Great work 👍
	Ness Very good!
	Autumnleaves Great!

Pin Map

0mi in 0

Pace

39%

33%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:43	110 81-126	1289	162 114-170	22/5
0.25	2:49	1:21	10:49	111 100-119	1202	160 154-164	12/17
0.38	4:14	1:24	11:16	104 91-111	1171	159 156-164	20/16
0.50	5:37	1:24	11:08	105 81-118	1169	160 154-164	5/7
0.63	6:56	1:19	10:33	101 86-114	1066	165 162-172	0/15
0.75	8:14	1:17	10:19	110 101-120	1135	163 158-168	16/0
0.88	9:32	1:19	10:31	99 94-110	1041	163 158-168	3/8
1.00	10:47	1:15	10:00	100 96-105	1000	164 158-170	17/0
1.13	12:08	1:20	10:41	87 77-97	929	166 162-172	2/15
1.25	13:27	1:19	10:33	86 80-93	907	164 162-168	9/12
1.38	14:42	1:15	10:03	79 72-85	795	166 162-172	18/1
1.50	16:02	1:20	10:38	106 73-156	1127	164 156-168	2/16
1.63	18:25	2:23 +1:09	19:08	140 121-153	2678	164 122-172	8/7
1.75	19:39	1:14	9:52	152 147-154	1501	167 162-172	12/3
1.88	20:58	1:19	10:33	152 150-155	1603	164 160-168	3/7
2.00	22:19	1:21	10:45	149 142-155	1602	163 160-168	6/7
2.13	23:36	1:17	10:14	143 140-149	1463	162 160-168	10/8
2.25	24:52	1:16	10:07	161 152-165	1629	163 160-168	13/2
2.38	26:09	1:17	10:19	162 158-164	1671	161 158-164	5/7
2.50	27:27	1:18	10:23	159 156-160	1651	161 156-164	10/3
2.63	28:42	1:16	10:04	152 145-158	1531	161 156-166	3/7
2.75	30:00	1:17	10:19	154 152-157	1588	162 158-166	6/6
2.88	31:18	1:19	10:28	145 141-154	1518	165 160-170	2/10
3.00	32:32	1:14	9:49	128 115-139	1256	166 162-170	8/9
3.13	33:31	1:00	7:57	111 104-119	882	170 166-178	2/4
3.25	34:33	1:02	8:15	125 121-131	1030	171 168-176	8/4
3.38	35:34	1:01	8:05	108 99-120	872	170 166-174	3/4
3.50	36:31	57	7:38	102 94-115	779	169 166-172	4/7
3.63	37:32	1:01	8:05	103 97-108	833	170 166-174	2/14
3.75	38:30	58	7:48	125 111-132	974	173 168-178	4/7
3.88	39:30	1:00	7:59	113 91-130	902	174 170-182	5/1
4.00	40:29	59	7:54	100 91-106	791	175 172-180	5/7

Heart

118/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 221m, Range 49m, Flat prediction 38:51

Elevation Graph

Biggest Climbs (m)	Min/mi
19 16.6%	10:48
19 7.7%	10:24
18 14.2%	11:07
18 10.4%	10:49
18 8.6%	10:21
13 12.1%	10:25
See your biggest climbs

Cadence

165 (182 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.2	165	4	39:22	10:07
Walk	0.0	118	0	1	11:24
Pause	2.8	-	-	1:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	44.42%	More
800m	3:53	7:49	52.06%	More
1km	4:54	7:52	53.82%	More
Mile	7:57	7:57	56.14%	More
5k	30:45	9:54	49.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	53.40
5km	29:37	9:32	51.37
5M	50:23	10:05	49.26
10km	1:04:12	10:20	48.32
10M	1:49:12	10:55	47.00
Half	2:27:36	11:16	45.68
20M	3:56:41	11:50	45.14
Mara	5:19:56	12:13	44.53

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