Fri 16th Sep 2022 at 4:42pm by Autumnleaves

Run > Tempo

Good
breezy

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Time
57:54
Miles
6.05
Min/mi
9:34
Pacing
76%
WAVA
59.99
Stride(cm)
99
Cals
591
Cadence
169
BPM
141
%MHR
76.4
B/mi
1353
Asc(m)
110
Hillscore
5
Surface
Mixed

Notes & Comments

4 comments

Aimed to run middle 4 miles at 9 min/mile pace. Given the terrain this was a bit harder than I'd have liked, but it was a beautiful late afternoon and this is a favourite route.
Split Summary
===
1) 1m - 9:54(9:54/m) 127/141bpm [1256b/mi] 94cal 6.07/6.97mph
2) 1m - 8:51(8:51/m) 144/148bpm [1275b/mi] 100cal 6.78/7.83mph
3) 1m - 8:52(8:52/m) 148/153bpm [1313b/mi] 102cal 6.76/7.51mph
4) 1m - 9:04(9:04/m) 147/154bpm [1334b/mi] 102cal 6.61/7.08mph
5) 1m - 9:06(9:06/m) 152/160bpm [1383b/mi] 106cal 6.59/6.85mph
6) 1m - 11:32(11:32/m) 137/160bpm [1579b/mi] 84cal 5.21/6.82mph
7) 0.05m - 34(10:25/m) 135/138bpm [1406b/mi] 3cal 5.76/5.68mph

9:54 8:51 8:52 9:04 9:06 11:32 34

	northernslowcoach
	Autumnleaves Notes added
	RRR-CAZ 🇬🇧 Good stuff ✅
	.B. You were prettyclose! Another good session x

Pace

22%

17%

49%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:30	3:30 +46	14:00	111 93-122	1553	157 118-176	0/15
0.50	5:51	2:21	9:23	129 118-135	1211	170 166-174	3/19
0.75	8:18	2:27	9:48	136 131-140	1333	167 162-170	6/25
1.00	10:40	2:22	9:28	137 135-140	1297	168 166-170	18/8
1.25	13:01	2:21	9:24	143 135-147	1344	169 164-172	22/19
1.50	15:29	2:28 +12	9:52	145 141-147	1430	171 168-176	19/6
1.75	17:42	2:13	8:54	142 141-144	1264	172 168-174	18/10
2.00	19:43	2:01	8:04	146 143-148	1179	174 172-180	6/16
2.25	22:14	2:31	10:03	145 142-148	1456	171 166-174	20/28
2.50	24:19	2:05	8:20	150 148-151	1249	174 172-178	18/7
2.75	26:26	2:07	8:27	151 148-153	1276	175 172-176	6/10
3.00	28:36	2:10	8:40	149 148-151	1292	174 170-182	12/22
3.25	30:48	2:12	8:47	148 145-150	1301	172 168-176	21/11
3.50	33:03	2:15	9:01	143 140-145	1290	172 168-174	16/21
3.75	35:19	2:17	9:06	147 145-148	1339	173 170-176	9/10
4.00	37:40	2:21	9:23	151 147-153	1416	174 170-178	6/25
4.25	39:54	2:14	8:54	150 149-151	1335	174 172-176	14/13
4.50	42:10	2:16	9:06	149 148-150	1355	174 172-176	27/14
4.75	44:32	2:22	9:29	154 148-157	1460	173 168-178	19/6
5.00	46:46	2:14	8:56	157 154-160	1402	176 172-182	10/12
5.25	49:38	2:52	11:26	148 140-160	1693	169 160-174	16/12
5.50	52:10	2:32	10:10	137 133-140	1392	169 166-172	10/16
5.75	55:04	2:54	11:35	133 131-135	1541	164 114-174	24/10
6.00	59:02	3:58 +45	15:53	128 121-135	2032	155 102-172	17/18
6.05	59:37	35	10:36	136 133-138	1441	169 168-170	4/2

Heart

141/160max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 110m, Range 56m, Flat prediction 58:25

Elevation Graph

Biggest Climbs (m)	Min/mi
16 4.2%	8:09
15 7.7%	8:55
13 5.4%	9:34
10 7.6%	8:50
See your biggest climbs

Cadence

169 (182 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.6	170	6	56:56	9:38
Walk	2.9	116	0	1:44	37:38
Pause	1.6	-	-	57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:01	50.97%	More
800m	4:09	8:20	54.49%	More
1km	5:14	8:25	56.23%	More
Mile	8:33	8:33	58.34%	More
5k	27:44	8:56	62.85%	More
5 miles	45:59	9:12	61.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:01	8:01	62.24
5km	27:50	8:58	62.64
5M	46:58	9:24	60.66
10km	59:37	9:36	59.88
10M	1:40:34	10:03	58.58
Half	2:15:19	10:20	56.91
20M	3:35:24	10:46	56.38
Mara	4:49:48	11:04	55.57

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