Fri 27th Dec 2019 at 1:00pm by MrMo

Run > Reps

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Time
34:41
Miles
4.16
Min/mi
8:20
Pacing
84.7%
WAVA
54.59
Stride(cm)
111
Cals
452
Cadence
174
BPM
165
%MHR
85.6
B/mi
1377
Asc(m)
53
Surface
Road

Notes & Comments

6*1/2 mile with 2 mins recovery.

My pace judgement was shocking, but it felt good to be putting some effort in.

Ended up with:
3:55
3:52
3:50 - so far so good, if a tad slow
3:40 - probably just where the pace should be
3:52
3:30 - not sure what happened here

Will try and do this more often.

Split Summary
===
1) 0.5m - 3:55(7:50/m) 153/165bpm 46cal
2) 0.19m - 2:00(10:19/m) 154/166bpm 23cal
3) 0.5m - 3:52(7:45/m) 165/172bpm 50cal
4) 0.19m - 2:00(10:21/m) 160/172bpm 24cal
5) 0.5m - 3:50(7:41/m) 168/172bpm 51cal
6) 0.19m - 2:00(10:40/m) 162/171bpm 25cal
7) 0.5m - 3:40(7:20/m) 171/176bpm 51cal
8) 0.19m - 2:00(10:34/m) 163/175bpm 24cal
9) 0.5m - 3:52(7:45/m) 172/177bpm 55cal
10) 0.18m - 2:00(11:04/m) 166/176bpm 24cal
11) 0.5m - 3:30(7:00/m) 174/178bpm 50cal
12) 0.2m - 2:00(9:50/m) 164/175bpm 25cal

3:55 2:00 3:52 2:00 3:50 2:00 3:40 2:00 3:52 2:00 3:30 2:00

Pace

15%

46%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.22	10:00	10:00	8:12	158 119-172	1294	175 132-184	9/10
2.39	20:00	10:00	8:31	165 154-175	1405	174 158-186	16/14
3.56	30:00	10:00	8:35	169 156-176	1450	174 160-182	19/19
4.16	35:01	5:01	8:19	170 155-178	1415	170 98-182	8/10

Heart

165/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 6m, Flat prediction 34:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

174 (186 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	174	4.2	34:47	8:22
Walk	0.7	106	0	14	34:22

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	48.68%	More
800m	3:29	7:00	53.27%	More
1km	4:43	7:36	51.32%	More
Mile	7:56	7:56	52.09%	More
5k	25:39	8:15	54.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:26	7:26	55.58
5km	25:18	8:09	55.53
5M	42:18	8:28	54.00
10km	53:30	8:37	53.28
10M	1:29:26	8:57	52.64
Half	1:59:43	9:08	51.61
20M	3:09:04	9:27	51.78
Mara	4:13:05	9:40	51.59

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