Sat 28th Aug 2021 at 8:54am by snogard

Run > Easy

Good
warm

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Time
1:10:04
Miles
6.01
Min/mi
11:40
Pacing
80%
WAVA
53.68
Stride(cm)
88
Cals
494
Cadence
156
BPM
132
%MHR
69.7
B/mi
1535
Asc(m)
142
Hillscore
12
Surface
Road

Notes & Comments

5 comments

Plan said 5mins zone 1, completed with only one walk break
Plan said 1hr in zone 2, all except the steeper bits of hill completed in zone
Plan said 5 mins zone 1, why is this last bit so hard to do

Split Summary
===
1) 0.41m - 5:00(12:16/m) 117/125bpm [1436b/mi] 33cal 4.89/6.12mph
2) 5.19m - 1:00:00(11:34/m) 134/148bpm [1549b/mi] 439cal 5.19/12.5mph
3) 0.41m - 5:00(12:16/m) 125/135bpm [1533b/mi] 22cal 4.89/6.66mph
4) 0m - 4(20:31/m) 130/130bpm [2668b/mi] 2.93/5.38mph

5:00 1:00:00 5:00 4

	Corrah Fabulous xx
	Autumnleaves Yes - those last 5 minutes are tough.
	UltraDunc Because you’re tired?
	Autumnleaves It's a challenge to stop the heart rate going too high. I always have to run/walk. I do think it's a good cool down discipline though.
	UltraDunc Oic

Pace

36%

10%

23%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:21	3:21	13:24	110 80-123	1474	159 150-168	2/4
0.50	5:57	2:36	10:24	124 120-127	1290	160 158-162	1/7
0.75	8:28	2:31	10:04	122 117-134	1229	162 160-164	7/12
1.00	11:28	3:00	11:58	137 132-140	1640	162 158-164	17/1
1.25	14:02	2:34	10:18	134 131-136	1379	164 160-166	3/9
1.50	16:40	2:38	10:32	124 120-131	1307	162 122-172	0/21
1.75	19:28	2:47	11:10	125 122-130	1396	162 160-164	2/7
2.00	21:57	2:30	9:59	134 130-139	1338	163 160-164	5/3
2.25	24:39	2:42	10:46	134 129-139	1443	157 116-166	16/0
2.50	27:50	3:11	12:45	144 138-147	1837	154 120-166	18/0
2.75	30:58	3:08	12:31	136 125-142	1703	152 122-164	17/3
3.00	34:01	3:03	12:11	136 129-146	1658	148 108-166	0/10
3.25	36:40	2:39	10:37	136 131-139	1444	161 156-164	4/7
3.50	39:11	2:31	10:04	138 135-140	1388	163 160-164	1/11
3.75	42:02	2:51	11:23	133 130-137	1513	159 122-166	3/12
4.00	45:27	3:25	13:42	136 124-141	1862	155 84-166	7/7
4.25	49:12	3:45	14:59	130 123-140	1948	149 106-170	6/8
4.50	52:18	3:05	12:22	131 122-141	1620	159 122-168	2/15
4.75	54:53	2:35	10:21	139 135-142	1439	163 160-166	3/6
5.00	57:20	2:27	9:49	136 133-138	1335	162 158-164	1/11
5.25	1:00:10	2:50	11:18	137 133-143	1548	160 156-162	16/0
5.50	1:03:52	3:43	14:50	137 128-145	2033	140 110-160	20/0
5.75	1:06:58	3:06	12:23	126 113-134	1559	148 120-166	4/1
6.00	1:09:56	2:59	11:54	125 119-132	1488	153 114-164	0/4
6.01	1:10:04	8	16:13	129 129-129	2092	162 162-162	0/0

Heart

132/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 142m, Range 62m, Flat prediction 1:07:40

Elevation Graph

Biggest Climbs (m)	Min/mi
40 3.6%	13:07
36 4.4%	12:19
27 3.2%	11:23
18 7.8%	15:06
See your biggest climbs

Cadence

156 (172 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.5	161	5.6	1:02:41	11:08
Walk	10.4	119	0.4	7:18	19:19
Still	0.1	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:33	45.56%	More
800m	4:58	9:59	50.89%	More
1km	6:15	10:04	52.19%	More
Mile	10:22	10:22	52.34%	More
5k	34:16	11:02	55.31%	More
5 miles	56:42	11:20	54.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:45	9:45	55.65
5km	33:54	10:55	55.92
5M	57:14	11:27	54.26
10km	1:12:41	11:42	53.59
10M	2:02:40	12:16	52.55
Half	2:45:06	12:36	51.12
20M	4:22:57	13:09	50.79
Mara	5:53:54	13:30	50.17

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