Sat 10th Apr 2021 at 1:00pm by Pegg

Run > General

Not good
breezy
cold

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Time
55:07
Miles
5.48
Min/mi
10:03
Pacing
71%
WAVA
51.49
Stride(cm)
93
Cals
519
Cadence
172
BPM
149
%MHR
65.5
B/mi
1495
Asc(m)
91
Hillscore
7
Surface
Road

Notes & Comments

Legs felt tight and tired as I set off, then on the second hill my left knee jolted. Nothing felt smooth or relaxed. So any ideas of adding loops were abandoned and I just did 'the regular 8.8km' route, then had a long soak in the bath with the salts and a film.

Split Summary
===
1) 0.62m - 6:07(9:50/m) 131/154bpm 47cal 6.1/6.59mph
2) 0.62m - 6:32(10:31/m) 154/167bpm 63cal 5.7/6.37mph
3) 0.62m - 6:04(9:45/m) 150/156bpm 54cal 6.15/6.82mph
4) 0.62m - 6:00(9:39/m) 156/172bpm 58cal 6.22/6.89mph
5) 0.62m - 6:16(10:05/m) 154/159bpm 57cal 5.95/6.66mph
6) 0.62m - 7:04(11:22/m) 145/167bpm 61cal 5.28/6.8mph
7) 0.62m - 5:56(9:33/m) 146/154bpm 62cal 6.29/6.82mph
8) 0.62m - 6:06(9:49/m) 154/164bpm 65cal 6.12/6.87mph
9) 0.51m - 5:04(10:00/m) 150/153bpm 52cal 6/6.47mph

6:07 6:32 6:04 6:00 6:16 7:04 5:56 6:06 5:04

Pace

10%

26%

19%

31%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:31	2:31	10:05	112 80-126	1130	176 170-198	14/5
0.50	4:55	2:23	9:34	140 124-153	1338	173 168-178	12/8
0.75	7:24	2:29	9:57	149 144-154	1484	171 168-176	15/7
1.00	9:57	2:33	10:12	157 145-166	1601	172 170-176	10/10
1.25	12:43	2:45	11:02	152 136-165	1677	162 124-176	8/8
1.50	15:16	2:34	10:14	149 142-156	1526	175 170-182	4/12
1.75	17:42	2:25	9:42	151 146-156	1464	176 172-180	14/9
2.00	20:03	2:22	9:26	153 146-157	1443	173 170-176	28/2
2.25	22:41	2:38 +9	10:32	158 146-172	1663	172 134-176	2/18
2.50	24:59	2:17	9:10	155 149-161	1420	173 170-176	2/8
2.75	27:21	2:23	9:30	155 151-158	1473	173 170-174	1/9
3.00	29:47	2:26	9:46	157 153-159	1532	173 170-176	1/8
3.25	33:22	3:34	14:17	145 131-159	2070	143 114-174	1/4
3.50	37:46	4:24 +9	17:36	144 123-167	2535	175 164-182	1/2
3.75	40:11	2:25	9:41	143 139-149	1384	174 172-176	6/2
4.00	42:30	2:19	9:15	144 140-148	1332	171 170-174	2/3
4.25	44:57	2:27	9:48	148 143-152	1450	172 170-174	1/5
4.50	47:21	2:24	9:37	153 148-164	1471	172 170-176	1/7
4.75	49:44	2:23	9:31	156 148-162	1485	174 172-176	2/4
5.00	52:15	2:31	10:05	152 145-159	1532	175 126-246	3/2
5.25	54:41	2:26	9:45	149 145-153	1454	173 170-176	2/3
5.48	57:02	2:21	10:21	151 148-153	1563	172 170-174	3/2

Heart

149/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 91m, Range 50m, Flat prediction 52:44

Elevation Graph

Biggest Climbs (m)	Min/mi
36 5.0%	13:18
17 2.9%	10:21
15 2.5%	10:57
See your biggest climbs

Cadence

172 (246 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.6	173	5.3	53:56	10:12
Walk	5.3	126	0.2	3:02	16:56
Pause	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:53	42.20%	More
800m	4:37	9:18	44.28%	More
1km	5:48	9:20	45.93%	More
Mile	9:28	9:28	47.83%	More
5k	31:03	10:00	50.95%	More
5 miles	52:08	10:26	49.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	49.84
5km	30:12	9:43	52.38
5M	50:01	10:00	51.61
10km	1:02:58	10:08	51.33
10M	1:44:16	10:26	50.98
Half	2:18:50	10:36	49.96
20M	3:37:24	10:52	50.09
Mara	4:49:27	11:03	49.76

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