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Tue 14th Jan 2020 at 6:00am by theOtherRichard

Run > Easy

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Time
33:27
Miles
3.16
Min/mi
10:35
Pacing
94.5%
WAVA
44.14
Stride(cm)
96
Cals
285
Cadence
159
BPM
113
%MHR
65.8
B/mi
1191
Asc(m)
76
Hillscore
4
Surface
Road

Notes & Comments

Supposed to be 4M, but I got confused with tomorrow's session. So I'll try and swap them.
Felt under control, but I didn't have to try very hard to keep the speed down. Legs presumably tired from last night's exertions.
Heart rate exclusively in Z1&2 except for a 30s spike in Z3

Split Summary
===
1) 1m - 11:04(11:04/m) 113/129bpm 104cal 5.42/5.85mph
2) 1m - 10:04(10:04/m) 110/118bpm 80cal 5.96/6.26mph
3) 1m - 10:34(10:34/m) 114/130bpm 87cal 5.68/6.1mph
4) 0.16m - 1:44(10:39/m) 115/119bpm 14cal 5.63/6.53mph

11:04 10:04 10:34 1:44

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.91	10:00	10:00	11:02	113 69-129	1246	160 154-172	25/16
1.89	20:00	10:00	10:11	110 100-120	1120	159 154-166	11/30
2.84	30:00	10:00	10:28	111 102-124	1161	158 152-166	22/24
3.16	33:27	3:27	10:51	120 109-130	1303	160 156-168	17/6

Heart

113/130max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 32m, Flat prediction 32:59

Elevation Graph

Biggest Climbs (m)	Min/mi
16 3.4%	10:58
11 2.2%	10:59
11 4.6%	11:27
See your biggest climbs

Cadence

159 (172 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	159	3.2	33:27	10:35
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:44	33.87%	More
800m	4:54	9:52	39.18%	More
1km	6:10	9:55	40.65%	More
Mile	10:05	10:05	42.27%	More
5k	32:47	10:33	44.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	48.96
5km	32:48	10:33	44.19
5M	57:13	11:27	41.24
10km	1:13:46	11:52	39.94
10M	2:08:42	12:52	37.83
Half	2:56:30	13:28	36.22
20M	4:49:32	14:29	34.98
Mara	6:37:04	15:09	34.02

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