Thu 2nd Sep 2021 at 7:12pm by Alun

Run > Warm Down

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Time
17:51
Miles
2.01
Min/mi
8:53
Pacing
91%
WAVA
53.77
Stride(cm)
123
Cals
215
Cadence
148
BPM
117
%MHR
67.3
B/mi
1040
Asc(m)
86
Hillscore
5
Surface
Mixed

Notes & Comments

Easy couple of miles with Richard, going to withdraw from Paddock Wood and try to let my glutes heal before the cross country season, might be better for the vets' champs but I'll play it by ear...

Split Summary
===
1) 0.62m - 5:37(9:03/m) 117/129bpm [1058b/mi] 67cal
2) 0.62m - 5:21(8:36/m) 122/131bpm [1049b/mi] 67cal
3) 0.62m - 5:29(8:50/m) 114/117bpm [1007b/mi] 64cal
4) 0.15m - 1:24(9:24/m) 121/127bpm [1138b/mi] 17cal

5:37 5:21 5:29 1:24

Pin Map

0mi in 0

Pace

17%

37%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	38	38	10:15	91 73-104	933	144 142-148	0/9
0.13	1:19	40	10:46	110 107-115	1185	146 142-150	0/9
0.19	1:50	31	8:23	115 114-117	965	149 148-150	1/1
0.25	2:23	33	8:46	118 117-120	1035	149 148-150	9/0
0.31	2:56	33	8:43	119 117-120	1037	150 148-150	0/8
0.38	3:30	34	9:01	120 117-124	1082	148 146-150	5/2
0.44	4:03	34	9:00	126 125-126	1134	149 146-150	4/2
0.50	4:36	32	8:37	126 125-128	1085	149 148-150	5/0
0.56	5:08	32	8:29	128 127-129	1085	150 146-152	7/0
0.63	5:38	31	8:12	126 126-127	1034	150 150-152	1/2
0.69	6:11	32	8:36	125 123-126	1075	150 148-152	0/2
0.75	6:42	31	8:18	122 120-124	1013	150 148-152	0/3
0.81	7:12	31	8:10	125 122-129	1020	151 150-152	5/1
0.88	7:44	32	8:30	130 129-131	1105	150 148-152	0/1
0.94	8:17	33	8:50	128 124-131	1131	147 144-150	6/0
1.00	8:51	34	9:02	125 124-126	1128	148 146-150	1/4
1.06	9:24	33	8:45	121 116-124	1059	148 144-150	1/1
1.13	9:55	31	8:10	118 116-119	964	148 146-150	0/5
1.19	10:28	33	8:49	116 114-118	1022	145 142-148	3/4
1.25	11:01	33	8:51	112 111-113	991	149 148-150	0/6
1.31	11:32	31	8:13	114 113-115	937	149 146-150	3/2
1.38	12:04	32	8:35	113 112-114	970	148 146-150	0/4
1.44	12:38	34	9:01	114 113-115	1028	149 148-150	0/15
1.50	13:10	32	8:30	115 115-115	978	149 148-150	3/1
1.56	13:40	30	7:59	115 114-116	918	148 146-148	2/2
1.63	14:13	33	8:48	117 116-117	1029	147 146-150	0/9
1.69	14:45	33	8:45	115 114-117	1006	146 144-150	7/0
1.75	15:19	34	8:58	114 113-115	1021	144 138-146	7/0
1.81	16:01	42	11:09	114 112-115	1271	144 142-148	1/2
1.88	16:32	32	8:26	116 115-117	978	147 146-150	1/4
1.94	17:06	34	9:04	119 119-120	1079	146 144-146	5/4
2.00	17:43	36	9:40	123 121-127	1189	146 142-148	3/1
2.01	17:51	8	10:25	126 126-126	1313	144 144-144	0/1

Heart

117/131max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 86m, Range 46m, Flat prediction 17:41

Elevation Graph

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Biggest Climbs (m)	Min/mi
16 8.3%	9:51
13 5.9%	8:30
12 7.4%	9:38
12 6.6%	8:49
See your biggest climbs

Cadence

148 (152 max) Stride Length: 123cm Run: 63.9% Walk: 36.1%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:18	41.33%	More
800m	4:12	8:26	48.19%	More
1km	5:17	8:30	49.86%	More
Mile	8:32	8:32	52.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	52.77
5km	28:25	9:09	53.54
5M	47:14	9:27	52.55
10km	59:34	9:35	52.07
10M	1:39:01	9:54	51.83
Half	2:12:07	10:05	51.03
20M	3:27:35	10:23	51.47
Mara	4:36:58	10:34	51.43

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