Fri 3rd Mar 2023 at 12:11pm by Richard-M

Run > Tempo

breezy
cold

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Time
27:26
Miles
3.90
Min/mi
7:02
Pacing
24%
WAVA
68.44
Stride(cm)
137
Cals
394
Cadence
167
BPM
149
%MHR
87.7
B/mi
1049
Asc(m)
28
Surface
Road

Notes & Comments

Run: Friday 5k practice - 21:13 - getting better
cold breeze; 3 mins stopped at rail crossing

Split Summary
===
1) 1km - 4:58(4:58/km) 125/135bpm [622b/km] 58cal 12.06/13kmph
2) 1km - 4:19(4:19/km) 143/151bpm [618b/km] 61cal 13.88/14.28kmph
3) 1km - 4:11(4:11/km) 154/158bpm [643b/km] 62cal 14.37/14.71kmph
4) 1km - 4:11(4:11/km) 153/162bpm [639b/km] 60cal 14.36/15.05kmph
5) 1km - 4:15(4:15/km) 160/163bpm [680b/km] 66cal 14.12/14.95kmph
6) 1km - 4:25(4:25/km) 163/166bpm [719b/km] 69cal 13.61/14.11kmph
7) 0.28km - 1:08(4:02/km) 163/167bpm [657b/km] 18cal 14.89/14.91kmph

4:58 4:19 4:11 4:11 4:15 4:25 1:08

Pin Map

0mi in 0

Pace

14%

21%

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	1:00	1:00	8:03	109 85-125	878	162 116-166	3/0
0.25	2:01	1:01	8:05	129 126-130	1042	163 162-166	3/1
0.38	3:00	59	7:54	131 129-132	1036	163 162-166	5/0
0.50	4:04	1:03 +3	8:27	129 124-131	1090	164 160-168	0/4
0.63	5:02	58	7:45	132 124-135	1024	164 162-168	2/1
0.75	5:54	53	7:01	138 136-140	969	169 166-176	2/2
0.88	6:48	53	7:04	142 140-143	1004	166 164-168	1/1
1.00	7:41	53	7:05	144 143-145	1021	166 164-166	2/1
1.13	8:32	52	6:54	145 143-147	1001	167 166-168	1/1
1.25	9:23	51	6:46	146 136-151	989	168 166-170	0/1
1.38	10:13	50	6:40	152 150-153	1014	167 166-168	0/1
1.50	11:05	52	6:55	152 151-153	1053	168 166-170	2/1
1.63	11:54	49	6:32	153 152-155	999	167 166-170	2/2
1.75	12:44	50	6:42	156 154-158	1045	166 164-168	1/2
1.88	13:36	51	6:50	157 156-158	1074	167 166-168	0/3
2.00	14:27	51	6:47	158 157-159	1071	167 166-168	2/2
2.13	18:19	3:52 +2:58	30:59	156 106-160	4833	164 144-170	1/18
2.25	19:08	49	6:35	133 107-150	876	174 160-178	7/1
2.38	19:56	48	6:22	157 152-160	1000	171 168-174	3/0
2.50	20:45	49	6:30	160 159-162	1041	169 168-170	2/2
2.63	21:38	53	7:07	159 158-160	1132	168 166-170	2/3
2.75	22:29	50	6:43	160 158-161	1075	167 164-168	3/3
2.88	23:19	50	6:43	161 160-162	1080	167 166-168	3/1
3.00	24:11	52	6:55	161 159-162	1113	166 162-168	2/3
3.13	25:02	51	6:47	161 160-163	1092	167 166-168	1/1
3.25	25:53	52	6:53	163 161-164	1121	165 164-166	1/2
3.38	26:47	53	7:08	163 161-164	1161	166 164-168	3/1
3.50	27:40	54	7:08	162 161-163	1156	166 164-166	2/0
3.63	28:38	58	7:40	164 162-165	1258	166 162-168	4/0
3.75	29:28	50	6:40	164 162-166	1092	167 164-170	1/6
3.88	30:16	48	6:22	162 160-165	1032	167 164-170	3/4
3.90	30:27	11	6:49	166 165-167	1132	167 166-168	1/0

Heart

149/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 28m, Range 24m, Flat prediction 27:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (178 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.9	166	3.9	27:25	7:48
Walk	0.1	130	0	1	38:40
Pause	9.0	-	-	3:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	52.77%	More
800m	3:17	6:37	59.94%	More
1km	4:07	6:37	62.39%	More
Mile	6:42	6:42	65.14%	More
5k	24:12	7:47	61.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	71.89
5km	21:19	6:52	69.64
5M	36:08	7:14	66.95
10km	45:58	7:24	65.74
10M	1:17:54	7:47	64.15
Half	1:45:04	8:01	62.46
20M	2:47:56	8:24	61.92
Mara	3:46:32	8:39	61.21

Bespoke Fields

Amend your bespoke fields

Fetch Miles

6:58	Egham to Staines
6:48	Egham Hythe

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