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Tue 16th Nov 2021 at 12:08pm by Autumnleaves

Run > Progressive

Good
foggy

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Time
50:01
Miles
5.05
Min/mi
9:54
Pacing
83.5%
WAVA
57.58
Stride(cm)
97
Cals
512
Cadence
168
BPM
141
%MHR
76
B/mi
1392
Asc(m)
161
Hillscore
6
Surface
Road

Notes & Comments

4 comments

80/20 fast finish. Heart rate was a bit all over the place in the first 5 minutes. Broadly did 35 minutes Z1 (about 5-6 mins) and Z2. 12 in Z3. Lapped the watch accidentally when trying to tell watch to ignore a phone call *sigh*. Bimble home to get to 5 miles.

Split Summary
===
1) 1m - 11:25(11:25/m) 134/168bpm [1530b/mi] 111cal 5.26/6.62mph
2) 1m - 9:18(9:18/m) 138/142bpm [1283b/mi] 96cal 6.45/6.72mph
3) 1m - 9:24(9:24/m) 139/143bpm [1306b/mi] 96cal 6.39/6.74mph
4) 0.45m - 4:55(10:51/m) 141/144bpm [1529b/mi] 50cal 5.53/6.14mph
5) 0.88m - 7:28(8:32/m) 150/154bpm [1281b/mi] 83cal 7.03/7.37mph
6) 0.5m - 4:31(9:03/m) 151/153bpm [1367b/mi] 51cal 6.63/7.83mph
7) 0.22m - 3:00(13:22/m) 137/150bpm [1831b/mi] 25cal 4.49/6.07mph

11:25 9:18 9:24 4:55 7:28 4:31 3:00

	northernslowcoach
	RRR-CAZ 🇬🇧
	Ness
	LindsD Good work x

Pace

19%

27%

43%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.86	10:00	10:00	11:42	136 105-168	1590	157 118-174	10/13
1.93	20:00	10:00	9:17	137 132-142	1271	173 166-180	70/48
2.99	30:00	10:00	9:28	140 137-143	1325	173 168-176	55/61
4.05	40:00	10:00	9:25	146 138-152	1375	173 164-180	41/34
5.05	50:00	10:00	10:00	147 132-153	1471	171 116-182	64/77

Heart

141/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 161m, Range 42m, Flat prediction 50:18

Elevation Graph

Biggest Climbs (m)	Min/mi
20 7.3%	9:59
19 14.9%	8:07
14 5.8%	9:25
10 8.0%	9:10
See your biggest climbs

Cadence

168 (182 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.8	171	4.9	47:26	9:41
Walk	5.2	122	0.2	2:35	16:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:13	49.76%	More
800m	4:10	8:23	54.19%	More
1km	5:13	8:24	56.30%	More
Mile	8:28	8:28	58.92%	More
5k	28:49	9:16	60.51%	More
5 miles	49:14	9:51	57.88%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:26	8:26	59.16
5km	29:20	9:26	59.43
5M	49:28	9:54	57.60
10km	1:02:49	10:07	56.83
10M	1:45:57	10:36	55.60
Half	2:22:33	10:53	54.02
20M	3:46:56	11:21	53.51
Mara	5:05:19	11:39	52.74

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To plan	80/20
Pace (type)