Tue 15th Sep 2020 at 6:00am by Oranj

Run > Easy

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Time
33:35
Miles
3.79
Min/mi
8:52
Pacing
91.9%
WAVA
56.13
Stride(cm)
111
Cals
422
Cadence
164
BPM
130
%MHR
77.2
B/mi
1149
Asc(m)
59
Hillscore
2
Surface
Road

hipflexor

Notes & Comments

Quite surprised I could run at all. ITB stretches and foam roller have worked (a bit)

===
1) 2km - 11:05(5:33/km) 123/131bpm 132cal 10.83/11.35kmph
2) 2km - 11:02(5:31/km) 132/137bpm 142cal 10.87/11.69kmph
3) 2km - 10:54(5:27/km) 134/140bpm 141cal 11.02/11.86kmph
4) 0.1km - 34(5:26/km) 133/133bpm 7cal 11.03/11.12kmph

11:05 11:02 10:54 34

Pace

84%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.10	10:00	10:00 +14	9:08	123 80-131	1123	164 160-182	11/33
2.20	20:00	10:00 +10	9:02	131 123-137	1183	164 158-180	24/7
3.33	30:00	10:00	8:52	135 125-140	1198	164 162-170	19/8
3.79	33:58	3:58	8:33	131 124-133	1120	164 162-168	4/9

Heart

130/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 59m, Range 28m, Flat prediction 33:15

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.5%	9:16
See your biggest climbs

Cadence

164 (182 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	164	3.8	33:40	8:56
Walk	0.2	142	0	4	INF:00:00
Pause	0.7	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	41.99%	More
800m	4:12	8:28	48.45%	More
1km	5:18	8:32	50.03%	More
Mile	8:37	8:37	52.25%	More
5k	27:54	8:59	55.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	53.63
5km	27:19	8:48	56.16
5M	44:48	8:58	55.88
10km	56:10	9:02	55.72
10M	1:32:07	9:13	56.22
Half	2:01:59	9:19	55.77
20M	3:09:25	9:28	56.92
Mara	4:10:50	9:34	57.31

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