Sun 11th Apr 2021 at 10:00am by Old Man

Run > General

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Time
59:39
Miles
5.00
Min/mi
11:56
Pacing
95%
WAVA
43.90
Stride(cm)
83
Cals
730
Cadence
162
BPM
132
%MHR
74.2
B/mi
1576
Asc(m)
114
Surface
Road

Notes & Comments

Final virtual Frostbite of the season

Not as good as I'd hoped after a better run on Friday but it was certainly helped by having CEC along for company and it was my longest run since 3rd March

Had to work far to hard in the last mile to get it back under 12m/m ave!!

Split Summary
===
1) 1m - 11:40(11:40/m) 123/132bpm 134cal 5.14/5.78mph
2) 1m - 11:58(11:58/m) 132/138bpm 148cal 5.02/5.11mph
3) 1m - 12:24(12:24/m) 133/138bpm 151cal 4.84/5.05mph
4) 1m - 12:31(12:31/m) 134/139bpm 152cal 4.79/5.2mph
5) 1m - 11:04(11:04/m) 143/153bpm 145cal 5.42/5.66mph
6) 0m - 2(8:03/m) 153/153bpm 7.46/5.68mph

11:40 11:58 12:24 12:31 11:04 2

Pin Map

0mi in 0

Pace

51%

39%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:47	2:47	11:10	109 74-126	1217	164 120-170	5/3
0.50	5:45	2:57	11:48	123 121-125	1452	163 162-166	10/11
0.75	8:41	2:56	11:45	126 122-129	1481	163 160-164	10/8
1.00	11:40	2:59	11:56	129 126-131	1540	162 160-166	6/10
1.25	14:38	2:58	11:51	127 106-132	1505	162 160-164	4/9
1.50	17:38	3:00	12:02	132 130-133	1588	162 160-164	6/5
1.75	20:39	3:01	12:05	133 130-135	1608	161 158-164	13/8
2.00	23:37	2:58	11:52	135 132-137	1602	161 156-166	13/7
2.25	26:41	3:03	12:13	135 132-138	1650	160 158-162	7/14
2.50	29:48	3:07	12:29	132 131-135	1647	160 158-162	18/13
2.75	32:56	3:08	12:33	131 129-133	1645	159 158-162	7/10
3.00	36:02	3:05	12:22	133 130-136	1644	160 158-164	7/6
3.25	39:21	3:20	13:19	134 132-136	1784	160 158-164	9/7
3.50	42:24	3:03	12:10	134 133-136	1631	160 158-164	18/17
3.75	45:32	3:08	12:32	135 133-138	1692	160 156-164	12/21
4.00	48:33	3:01	12:04	133 131-136	1605	161 158-164	16/7
4.25	51:25	2:52	11:27	138 136-145	1579	162 160-164	9/9
4.50	54:11	2:46	11:06	142 140-145	1575	165 164-168	10/10
4.75	56:56	2:45	11:00	145 141-149	1594	165 162-168	9/8
5.00	59:37	2:41	10:44	150 148-153	1609	167 166-170	10/7

Heart

132/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 114m, Range 21m, Flat prediction 59:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (170 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	5	59:38	11:55
Walk	0.0	120	0	1	15:52

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:41	10:46	33.12%	More
800m	5:24	10:52	39.25%	More
1km	6:48	10:56	40.68%	More
Mile	11:04	11:04	42.46%	More
5k	37:17	12:00	42.95%	More
5 miles	59:36	11:55	43.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:00	10:00	46.97
5km	35:10	11:19	45.53
5M	59:39	11:56	43.88
10km	1:15:55	12:13	43.14
10M	2:08:45	12:53	42.14
Half	2:53:45	13:16	41.04
20M	4:37:54	13:54	40.66
Mara	6:15:02	14:19	40.18

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