Tue 20th Apr 2021 at 8:00pm by tipsku

Run > Progressive

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Time
52:11
Miles
6.00
Min/mi
8:42
Pacing
88%
WAVA
56.71
Stride(cm)
102
Cals
496
Cadence
182
BPM
154
%MHR
82.2
B/mi
1337
Surface
Road

Notes & Comments

Training 11: Progressive run 30+10
5 min warm up, then 30 minutes at 9:00 min/mi and then 10 around 7:20, near race pace, cool down. Felt really good, the pace doesn't feel too hard. I can do this!

Split Summary
===
1) 0.53m - 5:00(9:31/m) 132/148bpm 41cal
2) 0.62m - 5:32(8:55/m) 149/155bpm 52cal
3) 0.62m - 5:34(8:57/m) 154/158bpm 53cal
4) 0.62m - 5:43(9:13/m) 152/156bpm 54cal
5) 0.62m - 5:28(8:48/m) 152/156bpm 51cal
6) 0.62m - 5:33(8:56/m) 155/158bpm 52cal
7) 0.25m - 2:09(8:31/m) 162/165bpm 21cal
8) 0.62m - 4:35(7:22/m) 170/176bpm 49cal
9) 0.62m - 4:31(7:17/m) 172/176bpm 49cal
10) 0.12m - 54(7:34/m) 169/170bpm 9cal
11) 0.54m - 5:00(9:14/m) 157/171bpm 47cal
12) 0.21m - 2:11(10:26/m) 148/151bpm 18cal

5:00 5:32 5:34 5:43 5:28 5:33 2:09 4:35 4:31 54 5:00 2:11

Pin Map

0mi in 0

Pace

22%

49%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:30	2:30	10:01	116 73-140	1163	178 126-200	2/3
0.50	4:45	2:14	8:57	142 133-147	1272	180 176-188	2/3
0.75	7:00	2:15	9:01	147 143-151	1325	180 178-182	3/2
1.00	9:14	2:14	8:56	150 146-153	1340	179 176-182	4/1
1.25	11:24	2:10	8:40	153 151-156	1327	180 176-184	2/2
1.50	13:38	2:14	8:54	155 149-157	1380	181 178-184	4/3
1.75	15:55	2:18	9:11	154 150-158	1413	182 180-186	3/2
2.00	18:11	2:16	9:04	152 149-155	1378	181 178-184	6/1
2.25	20:29	2:18	9:13	153 148-156	1410	181 178-184	3/2
2.50	22:49	2:20	9:19	153 150-154	1425	180 178-182	7/0
2.75	25:22	2:33 +22	10:11	151 135-156	1538	177 132-186	6/1
3.00	27:33	2:11	8:42	151 146-153	1314	184 182-188	3/3
3.25	29:48	2:15	9:00	153 147-156	1378	183 180-186	2/3
3.50	32:03	2:15	9:00	155 154-158	1396	182 180-186	5/0
3.75	34:13	2:10	8:40	159 155-164	1378	182 180-184	3/2
4.00	36:13	2:00	8:00	164 161-169	1312	182 178-188	2/6
4.25	38:05	1:52	7:29	169 167-172	1264	185 180-188	4/4
4.50	39:53	1:48	7:11	172 171-176	1236	186 182-192	3/3
4.75	41:40	1:47	7:08	174 173-176	1241	187 186-190	2/5
5.00	43:27	1:47	7:09	172 169-175	1230	187 184-192	0/9
5.25	45:23	1:56	7:43	169 167-170	1304	184 180-188	2/6
5.50	47:39	2:17	9:06	160 153-169	1457	180 178-182	0/4
5.75	49:58	2:19	9:16	154 151-157	1428	180 174-182	1/3
6.00	52:32	2:34 +1	10:24	149 145-151	1549	180 178-184	1/5

Heart

154/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 32m, Flat prediction 52:11

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

182 (200 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.2	181	6	52:08	8:45
Walk	0.1	134	0	2	27:09
Pause	0.7	-	-	22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	49.67%	More
800m	3:30	7:02	54.99%	More
1km	4:25	7:06	56.97%	More
Mile	7:14	7:14	59.61%	More
5k	25:37	8:15	58.79%	More
5 miles	42:52	8:34	57.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	59.71
5km	25:14	8:07	59.67
5M	42:40	8:32	57.51
10km	54:14	8:44	56.61
10M	1:31:42	9:10	55.01
Half	2:03:32	9:26	53.25
20M	3:17:03	9:51	52.39
Mara	4:25:28	10:08	51.42

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