Sun 2nd May 2021 at 6:00am by Rrunner

Run > Long Run

Good
cold

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Time
47:53
Miles
5.10
Min/mi
9:23
Pacing
96%
WAVA
47.56
Stride(cm)
107
Cals
623
Cadence
161
BPM
156
%MHR
84.3
B/mi
1464
Asc(m)
63
Hillscore
2
Surface
Mixed

Notes & Comments

Split Summary
===
1) 1km - 5:53(5:53/km) 145/156bpm [853b/km] 72cal
2) 1km - 5:51(5:51/km) 156/164bpm [914b/km] 77cal
3) 1km - 6:01(6:01/km) 157/168bpm [945b/km] 79cal
4) 1km - 5:51(5:51/km) 160/167bpm [935b/km] 78cal
5) 1km - 5:50(5:50/km) 159/165bpm [929b/km] 77cal
6) 1km - 5:53(5:53/km) 161/165bpm [946b/km] 79cal
7) 1km - 5:42(5:42/km) 158/163bpm [900b/km] 74cal
8) 1km - 5:42(5:42/km) 156/159bpm [889b/km] 73cal
9) 0.21km - 1:09(5:25/km) 157/160bpm [851b/km] 14cal

Run to the Nook and back. First time I've done that run for ages. Great to be out in the countryside again.

5:53 5:51 6:01 5:51 5:50 5:53 5:42 5:42 1:09

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:17	2:17	9:07	132 95-150	1203	167 162-174	3/2
0.50	4:40	2:24	9:34	149 143-153	1426	163 160-166	3/1
0.75	7:05	2:25	9:39	155 152-159	1495	160 158-160	3/0
1.00	9:25	2:21	9:22	155 152-162	1452	160 158-166	2/2
1.25	11:49	2:24	9:34	157 152-163	1503	160 158-160	1/1
1.50	14:19	2:30	9:58	161 153-168	1606	158 156-160	10/0
1.75	16:42	2:23	9:32	158 148-168	1506	158 154-160	1/4
2.00	19:00	2:19	9:14	151 144-159	1394	159 156-160	1/8
2.25	21:21	2:21	9:22	160 156-164	1500	160 158-160	3/5
2.50	23:46	2:25	9:39	161 158-167	1554	160 158-162	6/1
2.75	26:08	2:22	9:30	158 150-164	1500	160 158-162	2/4
3.00	28:29	2:21	9:23	161 158-164	1512	160 158-162	4/4
3.25	30:50	2:21	9:25	159 157-164	1498	160 158-162	4/4
3.50	33:13	2:23	9:32	163 160-165	1555	160 158-162	8/0
3.75	35:31	2:18	9:13	160 152-164	1475	160 158-162	0/8
4.00	37:49	2:18	9:11	157 154-162	1442	160 156-164	1/2
4.25	40:04	2:15	9:00	159 155-163	1430	162 160-164	1/3
4.50	42:24	2:20	9:19	158 154-162	1472	161 160-162	1/2
4.75	44:42	2:18	9:11	155 154-158	1423	162 160-164	0/5
5.00	46:58	2:17	9:08	157 155-159	1433	161 160-164	1/2
5.10	47:53	55	8:48	157 154-160	1381	162 160-162	1/1

Heart

156/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 63m, Range 19m, Flat prediction 47:36

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.0%	9:38
11 2.7%	9:58
See your biggest climbs

Cadence

161 (174 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	160	5.1	47:53	9:23
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:45	35.88%	More
800m	4:27	8:58	40.51%	More
1km	5:36	9:00	42.17%	More
Mile	9:05	9:05	44.45%	More
5k	28:54	9:18	47.52%	More
5 miles	46:58	9:24	47.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	48.48
5km	28:08	9:03	48.82
5M	46:53	9:23	47.58
10km	59:12	9:32	47.01
10M	1:38:39	9:52	46.57
Half	2:11:49	10:04	45.73
20M	3:27:36	10:23	46.01
Mara	4:37:24	10:35	45.91

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Volume (kg)
TE
RPE