Fri 17th Mar 2023 at 12:08pm by Richard-M

Run > Tempo

rain
cold

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Time
23:34
Miles
3.24
Min/mi
7:16
Pacing
92%
WAVA
65.74
Stride(cm)
134
Cals
354
Cadence
165
BPM
154
%MHR
90.3
B/mi
1117
Asc(m)
8
Surface
Road

Notes & Comments

Run: Friday 5k practice -non stop - in the rain
good - calf ok - one or two good km there but lost much fitness

Split Summary
===
1) 1km - 5:03(5:03/km) 130/138bpm [656b/km] 63cal 11.89/12.29kmph
2) 1km - 4:21(4:21/km) 148/156bpm [644b/km] 64cal 13.8/14.48kmph
3) 1km - 4:09(4:09/km) 160/168bpm [664b/km] 65cal 14.46/15.72kmph
4) 1km - 4:28(4:28/km) 163/171bpm [729b/km] 72cal 13.41/14.98kmph
5) 1km - 4:39(4:39/km) 165/168bpm [767b/km] 76cal 12.9/13.91kmph
6) 0.21km - 54(4:21/km) 166/168bpm [722b/km] 14cal 13.8/13.94kmph

5:03 4:21 4:09 4:28 4:39 54

Pin Map

0mi in 0

Pace

21%

46%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:15	116 97-128	957	165 162-172	2/1
0.25	2:05	1:03	8:23	132 129-133	1107	165 160-174	2/1
0.38	3:04	59	7:54	132 132-133	1043	165 162-166	1/1
0.50	4:05	1:01	8:06	135 133-136	1094	165 162-168	1/2
0.63	5:03	58	7:44	135 129-138	1044	164 164-166	1/1
0.75	5:55	52	7:00	142 138-146	994	167 166-170	1/1
0.88	6:49	54	7:10	148 146-149	1060	167 164-172	1/2
1.00	7:42	53	7:01	148 147-149	1037	167 164-176	1/1
1.13	8:34	52	6:57	151 150-153	1050	168 166-170	0/1
1.25	9:26	52	6:57	154 152-156	1071	167 166-168	1/2
1.38	10:21	55	7:17	158 155-159	1152	168 166-172	1/1
1.50	11:08	48	6:20	158 157-159	1001	168 168-170	1/1
1.63	11:55	47	6:15	161 160-162	1006	168 166-170	0/1
1.75	12:47	52	6:55	162 160-166	1121	167 166-170	1/1
1.88	13:36	49	6:33	165 163-168	1081	167 162-170	0/3
2.00	14:32	56	7:26	161 159-163	1196	162 158-166	1/1
2.13	15:26	54	7:12	158 150-164	1138	165 164-168	4/0
2.25	16:20	54	7:14	166 164-167	1200	166 164-168	2/4
2.38	17:14	54	7:14	165 163-171	1193	165 162-170	1/3
2.50	18:06	51	6:52	166 164-168	1139	166 160-168	0/1
2.63	19:06	1:01	8:05	164 163-165	1326	160 158-162	2/1
2.75	20:02	55	7:22	164 163-167	1209	164 162-168	1/0
2.88	20:57	56	7:27	164 163-166	1221	164 162-166	1/1
3.00	21:51	54	7:10	165 164-167	1183	164 164-168	1/2
3.13	22:46	55	7:19	166 164-168	1215	164 162-166	1/2
3.23	23:33	47	7:07	165 162-167	1174	164 160-166	1/1

Heart

154/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 8m, Range 11m, Flat prediction 23:34

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

165 (176 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	165	3.2	23:33	7:17
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:17	53.52%	More
800m	3:14	6:29	61.11%	More
1km	4:08	6:39	62.13%	More
Mile	6:47	6:47	64.30%	More
5k	22:29	7:14	66.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:24	6:24	68.14
5km	22:30	7:15	65.98
5M	38:07	7:37	63.46
10km	48:30	7:48	62.31
10M	1:22:11	8:13	60.80
Half	1:50:51	8:28	59.20
20M	2:57:11	8:52	58.69
Mara	3:58:59	9:07	58.02

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