Sat 15th Jan 2022 at 10:24am by Oscar the Grouch

Run > Tempo

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Time
40:18
Miles
5.08
Min/mi
7:56
Pacing
88%
WAVA
59.54
Stride(cm)
115
Cals
549
Cadence
176
BPM
161
%MHR
85.7
B/mi
1277
Asc(m)
79
Hillscore
4
Surface
Road

Notes & Comments

10 mins warm up; 1 x 15 mins; 5 mins recovery; 1 x 10 mins; lacked time to warm down!

Split Summary
===
1) 1m - 8:43(8:43/m) 143/161bpm [1247b/mi] 106cal
2) 0.15m - 1:18(8:40/m) 151/155bpm [1309b/mi] 16cal
3) 1m - 7:25(7:25/m) 163/175bpm [1208b/mi] 103cal
4) 1m - 7:13(7:13/m) 170/174bpm [1227b/mi] 104cal
5) 0.05m - 23(7:25/m) 172/172bpm [1275b/mi] 5cal
6) 0.52m - 4:59(9:40/m) 160/172bpm [1545b/mi] 66cal
7) 1m - 7:34(7:34/m) 171/176bpm [1295b/mi] 110cal
8) 0.33m - 2:26(7:25/m) 173/175bpm [1284b/mi] 35cal
9) 0.03m - 16(7:51/m) 176/177bpm [1382b/mi] 4cal

8:43 1:18 7:25 7:13 23 4:59 7:34 2:26 16

Pin Map

0mi in 0

Pace

12%

28%

44%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:21	2:21	9:24	127 98-145	1194	171 118-182	4/12
0.50	4:33	2:12	8:46	142 138-145	1245	175 172-178	6/10
0.75	6:43	2:10	8:42	150 144-161	1305	178 176-182	7/7
1.00	8:43	2:00	7:59	153 145-160	1221	174 170-176	11/5
1.25	10:45	2:02	8:08	153 146-158	1244	175 168-180	5/8
1.50	12:35	1:51	7:23	162 158-164	1195	180 176-182	4/8
1.75	14:23	1:47	7:09	157 154-164	1122	177 174-182	1/17
2.00	16:15	1:53	7:32	167 157-173	1257	180 172-184	12/3
2.25	18:11	1:55	7:40	171 169-173	1312	177 172-180	5/7
2.50	19:57	1:47	7:08	168 166-171	1198	179 176-184	4/8
2.75	21:48	1:51	7:22	172 169-174	1268	177 172-182	4/7
3.00	23:36	1:48	7:11	169 166-172	1213	180 176-182	5/6
3.25	25:33	1:58	7:51	171 166-173	1341	175 160-182	3/5
3.50	27:50	2:16	9:04	158 154-166	1434	166 162-168	4/4
3.75	30:14	2:25	9:38	161 154-166	1552	168 166-174	14/0
4.00	32:08	1:54	7:37	169 166-171	1288	180 176-182	8/5
4.25	34:00	1:52	7:26	171 170-173	1272	176 170-182	8/1
4.50	35:57	1:57	7:49	172 168-176	1345	179 170-182	8/4
4.75	37:48	1:51	7:25	173 169-176	1282	177 170-182	2/12
5.00	39:38	1:49	7:18	173 169-175	1262	181 176-184	7/4
5.08	40:18	40	8:23	176 175-177	1475	172 166-176	3/0

Heart

161/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 79m, Range 38m, Flat prediction 39:41

Elevation Graph

Biggest Climbs (m)	Min/mi
25 4.2%	9:36
11 3.2%	7:37
See your biggest climbs

Cadence

176 (184 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	176	5.1	40:17	7:56
Walk	0.0	118	0	1	14:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:51	48.19%	More
800m	3:30	7:02	54.96%	More
1km	4:26	7:08	56.53%	More
Mile	7:12	7:12	59.14%	More
5k	24:03	7:45	60.25%	More
5 miles	39:32	7:54	59.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	59.16
5km	23:56	7:42	60.56
5M	39:38	7:56	59.53
10km	49:54	8:02	59.04
10M	1:22:37	8:16	58.94
Half	1:50:00	8:24	58.11
20M	2:52:16	8:37	58.80
Mara	3:49:21	8:45	58.89

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