Mon 3rd Jan 2022 at 2:45pm by Alun

Run > Easy

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Time
53:19
Miles
6.67
Min/mi
8:00
Pacing
92%
WAVA
62.71
Stride(cm)
135
Cals
673
Cadence
150
BPM
125
%MHR
71.7
B/mi
997
Asc(m)
269
Hillscore
14
Surface
Road

Notes & Comments

Mid afternoon loop via Wainscott, Upnor, Frindsbury and Broomhill, keeping my heart in zones 1 and 2.
No obvious issues after yesterday's race.

Split Summary
===
1) 0.62m - 4:54(7:54/m) 116/124bpm [916b/mi] 61cal
2) 0.62m - 4:40(7:30/m) 120/125bpm [900b/mi] 61cal
3) 0.62m - 4:38(7:28/m) 122/132bpm [911b/mi] 59cal
4) 0.62m - 4:35(7:23/m) 124/130bpm [915b/mi] 59cal
5) 0.62m - 4:58(7:59/m) 129/139bpm [1030b/mi] 64cal
6) 0.62m - 4:46(7:41/m) 123/129bpm [944b/mi] 58cal
7) 0.62m - 5:31(8:53/m) 129/139bpm [1146b/mi] 68cal
8) 0.62m - 5:17(8:30/m) 132/137bpm [1123b/mi] 70cal
9) 0.62m - 5:07(8:15/m) 128/137bpm [1055b/mi] 63cal
10) 0.62m - 5:04(8:09/m) 123/131bpm [1002b/mi] 63cal
11) 0.41m - 3:30(8:32/m) 128/133bpm [1091b/mi] 43cal
12) 0.04m - 19(7:27/m) 131/132bpm [975b/mi] 4cal

4:54 4:40 4:38 4:35 4:58 4:46 5:31 5:17 5:07 5:04 3:30 19

Pin Map

0mi in 0

Pace

14%

47%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:59	1:59	7:56	110 89-116	873	153 150-156	9/7
0.50	3:56	1:57	7:46	118 111-123	917	153 152-156	4/11
0.75	5:52	1:56	7:45	121 117-124	939	153 150-156	6/5
1.00	7:45	1:53	7:33	118 116-120	892	154 150-158	5/13
1.25	9:36	1:51	7:24	120 116-125	888	152 150-154	6/13
1.50	11:29	1:52	7:30	120 116-125	900	152 148-156	9/12
1.75	13:22	1:53	7:34	128 116-132	968	153 150-156	7/12
2.00	15:10	1:48	7:13	118 112-124	851	153 150-156	6/19
2.25	17:00	1:50	7:20	123 121-124	901	152 150-154	5/16
2.50	18:54	1:53	7:34	127 124-130	961	152 148-156	7/12
2.75	21:04	2:10	8:39	133 127-139	1150	149 146-154	24/4
3.00	22:57	1:54	7:36	128 119-137	972	150 148-152	10/11
3.25	24:47	1:49	7:17	121 118-125	882	150 148-152	2/17
3.50	26:42	1:55	7:41	120 116-129	922	149 148-154	6/7
3.75	28:40	1:58	7:53	126 124-129	994	149 148-152	8/6
4.00	30:49	2:08	8:33	126 123-132	1076	149 146-150	12/6
4.25	33:08	2:20	9:18	129 120-138	1200	147 142-150	19/2
4.50	35:14	2:06	8:23	133 132-135	1114	147 146-150	30/11
4.75	37:20	2:07	8:27	132 129-134	1115	148 144-154	24/4
5.00	39:34	2:14	8:55	132 127-137	1176	146 142-150	20/7
5.25	41:35	2:01	8:02	126 120-136	1013	148 144-154	2/17
5.50	43:42	2:07	8:28	128 123-132	1083	148 146-152	13/6
5.75	45:40	1:59	7:55	123 118-132	973	147 144-150	14/11
6.00	47:42	2:02	8:08	124 118-131	1008	148 146-152	5/18
6.25	49:51	2:09	8:34	123 120-127	1054	145 142-148	29/7
6.50	52:02	2:12	8:46	128 122-131	1123	145 142-148	6/15
6.67	53:19	1:17	7:39	129 122-133	988	148 146-152	14/5

Heart

125/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 269m, Range 86m, Flat prediction 52:22

Elevation Graph

Biggest Climbs (m)	Min/mi
25 16.7%	8:04
24 5.5%	8:37
22 8.1%	8:48
22 5.1%	8:59
15 11.3%	8:00
14 6.6%	7:43
See your biggest climbs

Cadence

150 (158 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	54.0	152	3.8	28:47	7:39
Walk	46.0	146	2.9	24:32	8:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:46	7:07	48.23%	More
800m	3:35	7:13	56.32%	More
1km	4:30	7:14	58.53%	More
Mile	7:23	7:23	60.57%	More
5k	23:34	7:35	64.54%	More
5 miles	39:30	7:54	62.84%	More
10k	49:27	7:57	62.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:02	7:02	63.52
5km	23:35	7:35	64.51
5M	39:12	7:50	63.31
10km	49:26	7:57	62.75
10M	1:22:10	8:13	62.46
Half	1:49:37	8:22	61.50
20M	2:52:14	8:37	62.03
Mara	3:49:48	8:46	61.99

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