Fri 9th Jul 2021 at 5:00am by Rrunner

Run > Easy

warm

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Time
41:27
Miles
5.02
Min/mi
8:15
Pacing
95.4%
WAVA
54.05
Stride(cm)
116
Cals
524
Cadence
169
BPM
141
%MHR
76.2
B/mi
1164
Asc(m)
49
Hillscore
3
Surface
Road

Notes & Comments

The beauty of no training plan is I can change what I'm doing on a moments notice. Legs weren't great after yesterday's MLR so took the opportunity to run and easy 8k in its place. Did a three strides down my street at the end to get the leg turnover going (see other activity).

Split Summary
===
1) 1km - 5:19(5:19/km) 128/136bpm [680b/km] 63cal
2) 1km - 5:15(5:15/km) 140/145bpm [734b/km] 68cal
3) 1km - 5:14(5:14/km) 141/145bpm [737b/km] 66cal
4) 1km - 5:04(5:04/km) 140/146bpm [709b/km] 63cal
5) 1km - 5:00(5:00/km) 143/146bpm [715b/km] 64cal
6) 1km - 5:10(5:10/km) 146/151bpm [755b/km] 68cal
7) 1km - 5:06(5:06/km) 146/151bpm [744b/km] 65cal
8) 1km - 4:57(4:57/km) 144/148bpm [714b/km] 63cal
9) 0.08km - 23(4:47/km) 145/145bpm [693b/km] 4cal

5:19 5:15 5:14 5:04 5:00 5:10 5:06 4:57 23

Pace

69%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:10	2:10	8:39	122 94-131	1056	172 168-176	3/2
0.50	4:18	2:08	8:31	130 127-136	1108	171 168-174	0/3
0.75	6:22	2:04	8:17	135 134-136	1119	171 170-174	2/2
1.00	8:27	2:05	8:19	139 136-142	1156	171 168-174	3/2
1.25	10:36	2:09	8:37	143 140-145	1231	167 166-170	4/0
1.50	12:42	2:06	8:26	142 139-145	1197	167 164-170	6/0
1.75	14:47	2:04	8:17	142 137-145	1176	167 164-170	2/3
2.00	16:54	2:08	8:31	139 137-141	1183	167 164-170	0/4
2.25	18:55	2:01	8:05	137 134-142	1107	168 164-172	1/7
2.50	20:57	2:01	8:05	144 143-146	1164	168 166-170	4/0
2.75	23:01	2:04	8:17	143 139-146	1184	168 164-174	1/4
3.00	25:02	2:01	8:04	143 139-146	1153	169 166-172	0/1
3.25	27:02	2:00	8:01	144 141-146	1155	169 168-170	2/3
3.50	29:03	2:01	8:03	146 142-151	1175	169 166-170	5/1
3.75	31:11	2:09	8:35	148 146-150	1269	166 164-168	3/0
4.00	33:15	2:03	8:13	148 144-151	1216	167 164-170	6/0
4.25	35:17	2:02	8:08	146 144-148	1188	169 166-172	0/3
4.50	37:17	2:00	8:01	143 141-145	1146	168 164-172	0/8
4.75	39:19	2:02	8:08	143 139-148	1163	168 166-170	2/2
5.00	41:17	1:58	7:54	146 144-148	1153	168 166-170	3/1
5.02	41:27	10	7:52	145 145-145	1142	169 168-170	0/0

Heart

141/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 14m, Flat prediction 41:16

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.2%	8:26
14 1.2%	8:15
See your biggest climbs

Cadence

169 (176 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	168	5	41:27	8:15
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	40.48%	More
800m	3:57	7:56	45.76%	More
1km	4:57	7:58	47.69%	More
Mile	8:01	8:01	50.34%	More
5k	25:17	8:08	54.33%	More
5 miles	41:15	8:15	54.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	55.09
5km	24:46	7:58	55.46
5M	41:16	8:15	54.06
10km	52:07	8:23	53.40
10M	1:26:51	8:41	52.90
Half	1:56:04	8:52	51.93
20M	3:02:47	9:08	52.25
Mara	4:04:14	9:19	52.14

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Volume (kg)
TE
RPE