Thu 29th Apr 2021 at 5:00am by Rrunner

Run > General

Good
cold

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Time
37:20
Miles
3.96
Min/mi
9:26
Pacing
96%
WAVA
47.20
Stride(cm)
106
Cals
474
Cadence
161
BPM
153
%MHR
82.6
B/mi
1441
Asc(m)
38
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:05(6:05/km) 140/151bpm [851b/km] 71cal
2) 1km - 6:01(6:01/km) 152/159bpm [915b/km] 77cal
3) 1km - 5:47(5:47/km) 154/159bpm [891b/km] 74cal
4) 1km - 5:43(5:43/km) 158/162bpm [902b/km] 75cal
5) 1km - 5:46(5:46/km) 158/164bpm [911b/km] 75cal
6) 1km - 5:47(5:47/km) 160/170bpm [925b/km] 74cal
7) 0.38km - 2:12(5:45/km) 158/163bpm [908b/km] 28cal

Another 4 mile plod making 10 miles for the week already. Getting easier and HR more controlled, pace is improving at the same time. Quickest of the three times round that course this week.

6:05 6:01 5:47 5:43 5:46 5:47 2:12

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:25	114 89-135	1074	169 162-172	0/2
0.25	2:24	1:13	9:45	140 136-143	1364	166 164-168	3/0
0.38	3:40	1:16	10:11	144 142-147	1466	164 162-166	4/0
0.50	4:54	1:14	9:52	147 146-148	1450	162 160-164	3/0
0.63	6:07	1:13	9:40	149 148-150	1441	162 160-162	0/1
0.75	7:18	1:11	9:28	149 147-151	1412	161 160-162	1/1
0.88	8:30	1:12	9:36	150 148-152	1441	160 158-162	1/0
1.00	9:42	1:12	9:40	154 148-157	1488	159 158-162	1/0
1.13	10:57	1:15	9:59	155 152-159	1546	159 158-160	2/1
1.25	12:09	1:12	9:39	151 150-153	1456	161 160-162	0/2
1.38	13:19	1:10	9:17	150 148-154	1391	162 160-162	1/2
1.50	14:27	1:08	9:07	153 151-156	1396	161 160-162	1/0
1.63	15:38	1:10	9:23	156 152-159	1464	161 160-162	0/1
1.75	16:50	1:13	9:42	154 152-157	1494	161 160-162	1/0
1.88	17:59	1:09	9:11	157 154-158	1442	161 158-162	1/3
2.00	19:11	1:12	9:33	158 157-160	1508	160 160-160	2/0
2.13	20:22	1:11	9:27	158 154-161	1492	161 160-162	1/1
2.25	21:30	1:08	9:03	161 160-162	1458	162 160-164	2/0
2.38	22:38	1:09	9:10	157 153-161	1438	161 160-162	0/2
2.50	23:45	1:07	8:56	156 154-157	1393	161 160-162	0/2
2.63	24:53	1:07	9:00	157 155-158	1412	162 160-162	0/3
2.75	26:02	1:09	9:16	158 156-162	1464	161 160-162	0/3
2.88	27:11	1:08	9:08	158 155-163	1443	161 158-164	0/1
3.00	28:21	1:11	9:25	155 154-157	1460	162 160-162	0/3
3.13	29:32	1:11	9:26	159 157-161	1499	162 160-164	1/2
3.25	30:44	1:12	9:34	160 159-160	1529	161 160-162	2/1
3.38	31:52	1:09	9:09	164 161-170	1501	161 160-164	2/1
3.50	32:58	1:06	8:47	162 157-166	1424	162 160-164	0/1
3.63	34:09	1:10	9:21	158 155-161	1478	159 156-160	1/0
3.75	35:21	1:13	9:41	159 158-161	1540	160 158-162	2/0
3.88	36:32	1:10	9:23	159 156-163	1492	160 158-162	1/1
3.97	37:21	49	9:06	154 152-155	1401	161 160-162	0/1

Heart

153/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 17m, Flat prediction 37:10

Elevation Graph

Biggest Climbs (m)	Min/mi
11 2.0%	9:52
See your biggest climbs

Cadence

161 (172 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	161	4	37:21	9:25
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:48	35.71%	More
800m	4:29	9:01	40.26%	More
1km	5:37	9:03	41.94%	More
Mile	9:08	9:08	44.21%	More
5k	29:01	9:20	47.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	47.43
5km	28:46	9:16	47.74
5M	47:57	9:35	46.53
10km	1:00:33	9:45	45.96
10M	1:40:55	10:06	45.52
Half	2:14:50	10:18	44.70
20M	3:32:22	10:37	44.97
Mara	4:43:46	10:50	44.88

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Volume (kg)	3.7/0.0
TE	6
RPE