Mon 26th Sep 2022 at 9:57am by Angus Clydesdale

Run > Speed Walk

Amazing
windy
cold

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Time
1:19:08
Miles
5.06
Min/mi
15:38
Pacing
59%
WAVA
31.20
Stride(cm)
77
Cals
769
Cadence
134
BPM
140
%MHR
84.6
B/mi
2197
Asc(m)
209
Hillscore
2
Surface
Mixed

Notes & Comments

4 comments

New plan. A long(ish) speedwalk, then 2x medium run/walk and a short run. Every week until Christmas.

Split Summary
===
1) 1m - 15:43(15:43/m) 134/144bpm [2106b/mi] 151cal 3.82/4.38mph
2) 1m - 15:24(15:24/m) 141/148bpm [2172b/mi] 152cal 3.89/4.28mph
3) 1m - 15:30(15:30/m) 141/148bpm [2186b/mi] 151cal 3.87/4.4mph
4) 1m - 15:44(15:44/m) 146/155bpm [2298b/mi] 152cal 3.81/4.24mph
5) 1m - 15:41(15:41/m) 142/148bpm [2226b/mi] 154cal 3.83/4.11mph
6) 0.06m - 1:05(18:17/m) 146/148bpm [2670b/mi] 9cal 3.28/4.03mph

15:43 15:24 15:30 15:44 15:41 1:05

	LindsD Yay! Well done
	GregP Crikey
	Angus Clydesdale New plan
	LindsD V. G.

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:01	4:01	16:03	122 99-132	1959	134 118-148	12/3
0.50	8:10	4:09	16:36	134 128-143	2225	130 122-142	24/18
0.75	11:56	3:46	15:04	137 135-142	2063	135 132-138	7/24
1.00	15:43	3:47	15:07	140 137-142	2117	137 128-148	12/20
1.25	19:25	3:42	14:48	139 135-142	2057	137 132-140	20/13
1.50	23:07	3:42	14:47	137 134-142	2026	135 128-138	9/17
1.75	27:14	4:07	16:29	144 141-148	2373	129 120-142	19/24
2.00	31:08	3:54	15:36	144 141-145	2246	133 124-140	23/7
2.25	35:02	3:54	15:38	144 142-146	2251	133 126-138	11/12
2.50	39:09	4:07	16:29	142 139-145	2341	130 122-138	13/9
2.75	47:12	8:03 +4:27	32:11	137 119-148	4410	138 122-144	19/27
3.00	51:04	3:52	15:26	142 139-144	2192	139 130-150	13/12
3.25	54:49	3:45	14:59	147 143-150	2202	137 134-142	12/11
3.50	58:50	4:01	16:04	151 149-155	2427	133 128-138	17/5
3.75	1:02:52	4:02	16:08	146 142-149	2355	133 126-138	19/13
4.00	1:06:48	3:56	15:45	138 134-142	2173	134 130-136	8/29
4.25	1:10:46	3:58	15:54	137 135-139	2178	135 130-140	10/7
4.50	1:14:44	3:57	15:50	140 137-142	2216	135 132-138	16/14
4.75	1:18:34	3:51	15:22	143 140-146	2198	135 132-142	8/6
5.00	1:22:46	4:11 +15	16:45	146 145-148	2447	134 126-138	17/16
5.06	1:23:49	1:03	18:04	145 142-147	2619	130 126-134	0/4

Heart

140/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 209m, Range 40m, Flat prediction 1:19:02

Elevation Graph

Biggest Climbs (m)	Min/mi
13 6.1%	16:40
11 5.8%	15:19
See your biggest climbs

Cadence

134 (150 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	37.2	138	2.1	31:00	15:12
Walk	62.5	131	3	52:33	17:30
Still	0.0	-	-	1	-
Pause	0.3	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:32	14:14	23.79%	More
800m	7:14	14:33	27.48%	More
1km	9:06	14:38	28.47%	More
Mile	14:56	14:56	29.44%	More
5k	52:26	16:53	28.54%	More
5 miles	1:22:41	16:32	29.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:11	14:11	31.00
5km	47:11	15:11	31.72
5M	1:18:08	15:38	31.22
10km	1:38:23	15:50	30.98
10M	2:42:55	16:18	30.95
Half	3:36:54	16:33	30.53
20M	5:39:40	16:59	30.89
Mara	7:32:14	17:16	30.94

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