Mon 16th Jan 2023 at 6:01pm by jdc

Run > Reps

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Time
40:57
Miles
4.28
Min/mi
9:34
Pacing
3%
WAVA
62.91
Stride(cm)
98
Cals
348
Cadence
172
BPM
144
%MHR
84.4
B/mi
1381
Asc(m)
151
Hillscore
6
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:56(9:56/m) 145/152bpm [1440b/mi] 87cal 6.04/6.55mph
2) 1m - 9:20(9:20/m) 144/154bpm [1343b/mi] 74cal 6.43/7.06mph
3) 1m - 9:11(9:11/m) 147/157bpm [1350b/mi] 72cal 6.54/7.64mph
4) 1m - 9:49(9:49/m) 155/162bpm [1523b/mi] 89cal 6.11/6.74mph
5) 0.28m - 2:41(9:33/m) 163/164bpm [1557b/mi] 26cal 6.28/6.57mph

RED January Day 16. Northbrook Monday night training. 6 x 3 min reps. Run for 3 mins drop your cone. Run back to start. Do this 3 x ensuring you reach your cone each time. I did!

9:56 9:20 9:11 9:49 2:41

Pace

12%

23%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	10:01	116 88-147	1162	169 114-176	0/3
0.25	2:29	1:14	9:50	147 147-148	1446	172 170-174	0/10
0.38	3:43	1:14	9:50	148 148-148	1456	174 172-176	9/2
0.50	4:59	1:16	10:11	149 148-149	1518	171 170-174	9/2
0.63	6:17	1:18	10:22	150 149-150	1554	172 166-174	4/13
0.75	7:35	1:18	10:27	150 150-151	1567	169 166-170	10/5
0.88	8:45	1:10	9:19	151 151-152	1407	171 168-174	14/9
1.00	9:56	1:11	9:25	152 152-152	1431	169 166-170	6/11
1.13	11:05	1:10	9:18	153 152-153	1424	170 168-172	6/9
1.25	17:55	6:49 +5:58	54:34	133 104-154	7256	172 166-182	3/3
1.38	19:22	1:27	11:39	138 114-151	1608	175 174-176	6/3
1.50	20:34	1:12	9:38	151 151-151	1456	175 174-176	6/6
1.63	22:37	2:03 +48	16:21	130 113-152	2126	172 98-178	0/4
1.75	23:46	1:09	9:10	151 146-152	1384	175 172-176	9/6
1.88	25:51	2:05 +59	16:42	147 121-153	2454	172 170-174	7/8
2.00	27:00	1:09	9:14	132 111-153	1219	178 174-182	1/3
2.13	28:09	1:09	9:11	154 153-154	1415	175 172-178	4/5
2.25	30:17	2:08 +59	17:07	132 108-154	2258	167 118-178	5/2
2.38	31:26	1:08	9:05	139 114-155	1263	175 172-178	1/2
2.50	32:34	1:08	9:06	155 155-155	1410	175 172-176	6/7
2.63	34:42	2:08 +1:02	17:05	132 113-155	2255	173 118-184	12/8
2.75	35:51	1:09	9:15	155 152-156	1433	174 174-176	2/3
2.88	37:59	2:08 +55	17:02	153 126-156	2605	175 174-178	4/2
3.00	39:07	1:08	9:04	139 118-157	1260	177 172-180	4/8
3.13	40:15	1:09	9:08	157 157-157	1434	174 172-176	4/2
3.25	42:57	2:41 +1:34	21:29	133 105-158	2856	169 118-176	10/3
3.38	44:08	1:11	9:29	142 116-158	1347	171 170-174	7/9
3.50	45:20	1:13	9:42	158 158-158	1532	172 170-174	5/0
3.63	46:37	1:17	10:15	159 158-159	1629	171 170-172	1/6
3.75	48:00	1:23	11:04	160 159-160	1770	171 170-174	6/3
3.88	49:16	1:16	10:06	161 160-161	1625	172 170-174	14/10
4.00	50:30	1:14	9:52	161 161-162	1588	171 170-172	18/19
4.13	51:39	1:09	9:12	162 162-163	1491	172 170-174	6/9
4.25	52:52	1:13	9:44	163 163-163	1586	172 170-174	5/9
4.28	53:12	20	10:49	163 163-164	1764	171 170-172	5/0

Heart

144/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 151m, Range 29m, Flat prediction 40:45

Elevation Graph

Biggest Climbs (m)	Min/mi
28 15.7%	11:40
12 5.1%	9:15
11 5.6%	9:44
10 5.9%	9:18
See your biggest climbs

Cadence

172 (184 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.8	173	4.3	39:40	11:10
Walk	9.3	115	0	5:40	3:33:39
Pause	12.9	-	-	7:52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:45	48.86%	More
800m	4:40	9:24	51.98%	More
1km	6:03	9:44	52.07%	More
Mile	9:49	9:49	53.92%	More
5k	39:59	12:52	46.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:46	8:46	60.38
5km	29:10	9:23	63.41
5M	48:17	9:39	62.71
10km	1:00:48	9:47	62.44
10M	1:40:41	10:04	62.35
Half	2:14:02	10:14	61.29
20M	3:29:54	10:30	61.86
Mara	4:39:28	10:40	61.73

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