Mon 24th Jan 2022 at 7:29pm by Alun

Run > Easy

Not good
cold

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Time
44:14
Miles
5.33
Min/mi
8:18
Pacing
91%
WAVA
59.94
Stride(cm)
132
Cals
540
Cadence
147
BPM
123
%MHR
70.4
B/mi
1017
Asc(m)
230
Hillscore
11
Surface
Road

Notes & Comments

Day 666!
Faster out (mostly downhill), slower back (mostly uphill).
Struggled with the final climb from Strood.

Split Summary
===
1) 0.62m - 5:26(8:45/m) 112/120bpm [980b/mi] 61cal
2) 0.62m - 4:59(8:01/m) 122/126bpm [979b/mi] 64cal
3) 0.62m - 4:46(7:41/m) 120/126bpm [922b/mi] 59cal
4) 0.62m - 4:46(7:41/m) 122/128bpm [937b/mi] 59cal
5) 0.62m - 5:16(8:29/m) 126/131bpm [1068b/mi] 66cal
6) 0.62m - 4:54(7:53/m) 125/132bpm [985b/mi] 59cal
7) 0.62m - 5:23(8:39/m) 126/132bpm [1090b/mi] 66cal
8) 0.62m - 5:41(9:09/m) 129/131bpm [1180b/mi] 69cal
9) 0.36m - 3:03(8:29/m) 125/130bpm [1061b/mi] 37cal

5:26 4:59 4:46 4:46 5:16 4:54 5:23 5:41 3:03

Pin Map

0mi in 0

Pace

21%

47%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:16	2:16	9:03	103 66-120	931	149 146-152	0/39
0.50	4:20	2:05	8:19	115 107-119	957	149 146-152	13/22
0.75	6:27	2:06	8:25	119 109-126	1001	149 146-152	15/13
1.00	8:29	2:02	8:09	122 119-124	995	150 148-152	13/12
1.25	10:27	1:58	7:53	121 117-124	954	149 148-152	13/17
1.50	12:23	1:56	7:45	121 117-122	937	150 148-154	8/21
1.75	14:15	1:52	7:28	118 116-120	882	150 148-152	5/19
2.00	16:16	2:00	8:02	125 119-128	1004	149 146-152	10/11
2.25	18:08	1:52	7:30	120 114-126	900	149 148-152	4/26
2.50	20:03	1:55	7:40	121 117-123	928	149 148-154	15/21
2.75	22:02	1:59	7:55	124 122-126	981	148 146-152	6/5
3.00	24:15	2:13	8:51	126 121-129	1116	145 142-148	18/1
3.25	26:27	2:12	8:47	130 129-131	1142	146 144-148	15/6
3.50	28:26	2:00	7:58	127 119-132	1012	147 146-152	5/21
3.75	30:17	1:51	7:23	119 117-121	878	149 146-152	8/13
4.00	32:15	1:58	7:52	125 121-129	983	148 146-152	5/11
4.25	34:29	2:14	8:56	126 124-130	1126	144 140-148	20/5
4.50	36:54	2:25	9:41	130 128-132	1258	141 140-146	16/3
4.75	39:13	2:19	9:16	128 127-129	1185	142 140-144	26/2
5.00	41:24	2:10	8:42	130 127-131	1131	144 140-146	17/3
5.25	43:27	2:04	8:15	126 123-128	1040	145 138-146	18/13
5.33	44:14	47	9:45	123 120-126	1199	141 138-144	6/3

Heart

123/132max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 230m, Range 106m, Flat prediction 43:37

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.9%	8:53
21 5.2%	9:30
17 6.9%	8:59
16 7.1%	7:36
14 10.7%	7:58
10 6.6%	8:34
See your biggest climbs

Cadence

147 (154 max) Stride Length: 132cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.8	148	4.1	33:06	8:01
Walk	25.2	142	1.2	11:08	9:16

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:17	47.19%	More
800m	3:44	7:31	54.16%	More
1km	4:41	7:32	56.31%	More
Mile	7:37	7:37	58.62%	More
5k	24:34	7:54	61.93%	More
5 miles	41:08	8:14	60.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	60.38
5km	24:51	8:00	61.22
5M	41:19	8:16	60.07
10km	52:06	8:23	59.54
10M	1:26:37	8:40	59.25
Half	1:55:33	8:49	58.35
20M	3:01:34	9:05	58.84
Mara	4:02:15	9:15	58.81

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