Tue 5th Oct 2021 at 7:06pm by McGettingThere

Run > Tempo

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Time
32:05
Miles
3.88
Min/mi
8:16
Pacing
38.4%
WAVA
57.20
Stride(cm)
112
Cals
399
Cadence
174
BPM
158
%MHR
89
B/mi
1310
Asc(m)
151
Hillscore
13
Surface
Road

Notes & Comments

Winter H/C
Set off just behind ChrisH and in front of Spike. Set off steady but weather was rubbish, put on coat running up to Royd Moor and then needed a s**t so stopped and then lost interest as I couldn't see any head torches. Jogged on and then went back along the main road as I needed to get back for the kids.

Think I need to be realistic on recovery, having raced Sunday, a week after a hard H/M I'm going to be still in recovery mode.

Split Summary
===
1) 1m - 7:54(7:54/m) 151/168bpm [1194b/mi] 94cal
2) 1m - 9:44(9:44/m) 157/162bpm [1527b/mi] 120cal
3) 1m - 7:21(7:21/m) 164/175bpm [1204b/mi] 93cal
4) 0.88m - 7:06(8:03/m) 166/175bpm [1338b/mi] 92cal

7:54 9:44 7:21 7:06

Pace

10%

30%

29%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	51	51	6:47	127 109-147	861	187 186-190	4/2
0.25	1:41	50	6:40	141 136-147	940	186 182-188	3/1
0.38	2:31	50	6:39	142 139-146	945	181 174-186	8/2
0.50	3:38	1:07	8:58	150 146-153	1346	177 164-182	13/1
0.63	4:36	58	7:44	158 152-165	1222	176 172-180	8/5
0.75	5:33	57	7:35	162 160-165	1229	179 176-182	7/1
0.88	6:36	1:03	8:25	159 156-163	1338	179 176-182	9/4
1.00	7:54	1:18	10:22	161 154-168	1670	169 88-180	12/0
1.13	9:08	1:14	9:52	159 157-161	1569	178 176-180	10/1
1.25	10:14	1:06	8:46	160 157-162	1403	178 176-180	14/0
1.38	11:31	1:18	10:21	159 156-161	1646	176 174-178	13/0
1.50	15:19	3:48 +2:28	30:23	156 141-161	4740	174 170-178	12/1
1.63	16:44	1:25	11:19	158 148-161	1787	174 170-178	14/0
1.75	18:01	1:17	10:17	154 149-160	1584	175 170-178	11/1
1.88	19:09	1:08	9:05	151 147-157	1371	169 162-176	11/0
2.00	20:05	56	7:26	158 156-162	1174	169 168-172	1/17
2.13	20:57	52	6:56	157 155-161	1087	172 168-178	0/13
2.25	21:48	51	6:45	158 154-160	1067	170 170-174	0/13
2.38	22:34	47	6:12	160 157-164	993	173 170-176	0/13
2.50	23:25	51	6:45	160 158-163	1081	172 170-178	0/17
2.63	24:22	57	7:37	162 159-167	1233	169 166-170	0/16
2.75	25:22	1:00	8:01	168 166-170	1346	174 170-176	0/14
2.88	26:21	59	7:51	170 167-172	1335	175 172-176	1/4
3.00	27:26	1:05	8:37	170 166-173	1466	174 164-180	4/4
3.13	28:25	1:00	7:58	168 167-170	1338	172 170-174	4/2
3.25	29:25	59	7:55	164 154-171	1298	171 170-174	1/6
3.38	30:24	1:00	7:57	161 154-166	1280	174 170-178	0/8
3.50	31:20	56	7:28	169 163-174	1263	169 162-176	4/8
3.63	32:25	1:04	8:34	166 158-173	1421	172 170-176	3/6
3.75	33:29	1:04	8:36	171 164-175	1470	173 172-176	1/6
3.88	34:29	1:00	8:00	162 160-164	1295	174 170-180	2/4

Heart

158/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 151m, Range 137m, Flat prediction 25:56

Elevation Graph

Biggest Climbs (m)	Min/mi
102 7.2%	13:01
19 7.1%	8:27
14 3.9%	7:58
See your biggest climbs

Cadence

174 (190 max) Stride Length: 112cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.9	174	3.9	31:55	8:53
Walk	0.4	88	0	9	11:46
Pause	6.7	-	-	2:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	52.83%	More
800m	3:18	6:38	58.74%	More
1km	4:12	6:46	60.07%	More
Mile	7:11	7:11	59.71%	More
5k	28:14	9:05	51.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:45	6:45	63.60
5km	24:51	8:00	58.79
5M	42:57	8:35	55.39
10km	55:09	8:53	53.87
10M	1:35:20	9:32	51.51
Half	2:10:03	9:56	49.58
20M	3:31:35	10:35	48.29
Mara	4:48:40	11:01	47.20

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