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Thu 23rd Apr 2020 at 8:00am by Rosehip

Run > Easy

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Time
38:24
Miles
3.16
Min/mi
12:09
Pacing
81.5%
WAVA
45.38
Stride(cm)
79
Cals
342
Cadence
167
BPM
137
%MHR
76.9
B/mi
1664
Asc(m)
21
Surface
Mixed

Notes & Comments

3 comments

Shame the swallows are out of focus, it was lovely to see them back

Thought the email prompt from TAO said 11 miles - that's bloody optimistic, I thought. tHen realised it said 11 minutes. That's not worth struggling into the shock absorber for!

3 miles to squish an annoying bug, in glorious sunshine, whilst today's loaf proves.

Split Summary
===
1) 1m - 12:17(12:17/m) 128/141bpm 106cal 4.89/5.63mph
2) 1m - 12:11(12:11/m) 138/146bpm 108cal 4.93/5.66mph
3) 1m - 12:07(12:07/m) 144/149bpm 111cal 4.95/5.72mph
4) 0.16m - 1:49(11:41/m) 147/151bpm 17cal 5.14/5.32mph

12:17 12:11 12:07 1:49

	RRR-CAZ 🇬🇧 Morning
	northernslowcoach good morning
	Velociraptor Excellent

Pace

10%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:41	1:41	13:27	102 79-123	1373	154 122-170	0/0
0.25	3:06	1:25	11:20	130 122-136	1473	170 168-172	0/2
0.38	4:42	1:36	12:52	130 123-136	1672	161 126-172	2/1
0.50	6:12	1:29	11:55	134 131-137	1597	172 170-176	1/0
0.63	7:43	1:31	12:06	138 134-139	1670	170 118-176	0/1
0.75	9:13	1:31	12:07	131 128-139	1588	162 128-176	2/0
0.88	10:43	1:29	11:56	136 133-139	1622	172 168-174	0/0
1.00	13:08	2:25 +52	19:22	129 81-141	2499	162 116-174	0/1
1.13	14:37	1:28	11:47	128 82-139	1508	173 170-176	2/0
1.25	16:06	1:29	11:56	142 140-146	1694	173 172-176	1/1
1.38	17:40	1:34	12:29	136 127-145	1698	164 128-176	1/2
1.50	19:05	1:25	11:20	136 132-139	1541	174 172-176	0/1
1.63	20:37	1:32	12:16	140 136-144	1717	171 132-176	1/0
1.75	22:11	1:35	12:36	137 133-144	1727	162 120-174	0/1
1.88	23:42	1:31	12:07	141 140-142	1710	173 170-176	0/1
2.00	25:19	1:37	12:58	140 135-145	1816	162 126-174	3/1
2.13	26:49	1:30	11:59	142 138-145	1702	172 170-174	2/0
2.25	28:25	1:36 +5	12:50	145 142-148	1860	170 118-176	1/0
2.38	29:58	1:33	12:24	139 135-147	1724	160 120-176	0/2
2.50	31:23	1:25	11:20	145 140-146	1643	173 170-174	1/2
2.63	32:58	1:35	12:40	145 135-148	1838	165 130-176	0/1
2.75	34:20	1:22	10:55	142 138-145	1550	170 130-176	1/1
2.88	35:51	1:31	12:08	147 145-149	1783	173 170-176	0/1
3.00	37:32	1:40	13:22	143 135-148	1912	160 120-176	0/0
3.13	39:00	1:28	11:43	146 140-149	1712	173 170-176	1/0
3.16	39:22	22	12:04	150 148-151	1809	174 172-176	0/1

Heart

137/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 7m, Flat prediction 38:24

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (176 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.0	172	2.9	33:50	11:49
Walk	13.8	131	0.3	5:27	19:00
Pause	0.2	-	-	5	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:47	11:12	36.53%	More
800m	5:45	11:34	39.31%	More
1km	7:15	11:39	40.53%	More
Mile	12:02	12:02	41.24%	More
5k	38:35	12:25	44.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:32	9:32	52.04
5km	37:37	12:06	45.58
5M	1:06:55	13:23	41.48
10km	1:27:03	14:01	39.70
10M	2:34:51	15:29	36.87
Half	3:34:43	16:23	35.23
20M	5:58:20	17:55	32.50
Mara	8:16:52	18:58	30.69

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