Sat 10th Apr 2021 at 5:00pm by RichHL

Run > Run-Walk

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Time
33:57
Miles
3.27
Min/mi
10:23
Pacing
69%
WAVA
46.94
Stride(cm)
99
Cals
386
Cadence
156
BPM
167
%MHR
85.5
B/mi
1731
Asc(m)
53
Hillscore
5
Surface
Road

Notes & Comments

Therfield 5ish K
===
A bit slower than last week but it felt like there was more elevation change this week. It felt quite good to run up the hills once I'd settled on a 2:00 on, 1:00 off rhythm. Breathless at the start but curiously less breathless at the finish in spite of running strongly up those hills. Good run.

Split Summary
===
1) 1km - 7:25(7:25/km) 151/168bpm 72cal 8.09/13.37kmph
2) 1km - 5:28(5:28/km) 172/178bpm 65cal 10.98/12.02kmph
3) 1km - 6:21(6:21/km) 172/182bpm 74cal 9.44/12.36kmph
4) 1km - 7:09(7:09/km) 171/182bpm 83cal 8.38/13.13kmph
5) 1km - 6:17(6:17/km) 177/187bpm 76cal 9.55/12.7kmph
6) 0.27km - 1:16(4:37/km) 187/189bpm 16cal 12.99/13.31kmph

7:25 5:28 6:21 7:09 6:17 1:16

Pace

17%

13%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:15	138 112-155	1415	167 124-182	4/2
0.25	3:09	1:52	14:59	144 131-155	2158	134 116-174	6/0
0.38	4:20	1:11	9:28	158 152-160	1496	177 170-186	1/0
0.50	5:31	1:10	9:24	164 160-167	1541	176 164-180	1/7
0.63	7:24	1:53	15:03	151 139-164	2273	135 116-174	4/4
0.75	8:33	1:10	9:17	164 156-170	1524	175 172-180	2/1
0.88	9:41	1:08	9:01	173 170-175	1560	175 174-176	1/3
1.00	10:48	1:07	8:55	176 175-178	1569	175 174-178	3/3
1.13	11:51	1:03	8:28	176 175-177	1489	175 174-176	2/6
1.25	12:56	1:05	8:38	175 173-176	1510	175 174-176	0/9
1.38	14:02	1:06	8:51	175 173-176	1549	174 172-176	0/8
1.50	15:07	1:04	8:35	179 176-181	1536	173 164-176	3/3
1.63	16:11	1:04	8:33	180 179-181	1539	174 172-176	1/6
1.75	17:58	1:47	14:18	168 155-180	2404	139 124-178	1/1
1.88	19:20	1:22	10:55	160 151-174	1748	151 124-176	1/0
2.00	20:56	1:36	12:47	175 168-181	2236	141 118-176	9/0
2.13	22:36	1:40	13:18	162 152-174	2153	141 122-178	2/0
2.25	23:43	1:08	9:01	179 174-182	1613	176 172-178	2/1
2.38	25:23	1:40	13:18	169 159-182	2246	130 106-182	7/1
2.50	26:31	1:08	9:05	176 171-179	1599	175 172-176	5/1
2.63	28:03	1:32	12:18	173 163-181	2129	144 124-178	4/3
2.75	29:09	1:06	8:47	173 162-181	1519	170 100-178	3/2
2.88	30:21	1:12	9:33	184 180-186	1756	166 110-176	4/1
3.00	31:49	1:29	11:49	171 160-180	2019	150 122-176	6/1
3.13	32:49	59	7:55	184 180-187	1456	172 172-174	4/3
3.25	33:44	55	7:19	187 185-188	1369	172 170-174	0/8
3.28	33:57	13	8:06	188 188-189	1524	175 172-178	2/0

Heart

167/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 38m, Flat prediction 30:56

Elevation Graph

Biggest Climbs (m)	Min/mi
35 1.8%	11:20
10 2.7%	12:33
See your biggest climbs

Cadence

156 (186 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.8	174	2.7	24:03	8:49
Walk	29.2	124	0.5	9:54	18:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	45.10%	More
800m	4:17	8:36	46.87%	More
1km	5:21	8:36	48.86%	More
Mile	8:43	8:43	50.85%	More
5k	31:51	10:15	47.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:40	9:40	45.85
5km	32:09	10:21	46.93
5M	53:15	10:39	46.21
10km	1:07:03	10:47	45.86
10M	1:51:01	11:06	45.81
Half	2:27:49	11:17	45.20
20M	3:51:29	11:34	45.73
Mara	5:08:11	11:46	45.81

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