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Mon 6th May 2024 at 1:27pm by Night-owl

Run > General

drizzle

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Time
35:32
Miles
3.12
Min/mi
11:23
Pacing
85.2%
WAVA
49.26
Stride(cm)
80
Cals
364
Cadence
177
BPM
144
%MHR
75.3
B/mi
1637
Asc(m)
123
Hillscore
1
Surface
Road

Notes & Comments

2 comments

RHR 56

Initially planned on a 2 mile run then 1 mile walk then another little run. But felt alright so went for 5km
There were 3 major road crossings in each mile 1 of them with no lights so had to wait till it was safe to cross hence the low pacing 3rd mile had a steep uphill. But its all good training

This route I go through a village which has a cricket pitch staying behind the ropes there was no match. It was raining anyway. Got carried away and did over 1 lap

1) 1mi - 11:39(11:39/mi) 131/152bpm [1527b/mi] 108cal 5.15/6.3mph
2) 1mi - 11:07(11:07/mi) 148/160bpm [1646b/mi] 116cal 5.4/6.18mph
3) 1mi - 11:31(11:31/mi) 154/174bpm [1774b/mi] 127cal 5.21/6.03mph
4) 0.12mi - 1:15(10:15/mi) 156/163bpm [1600b/mi] 13cal 5.85/5.93mph

11:39 11:07 11:31 1:15

	Fenland Flier Your running is improving nicely, well done.
	Night-owl Thank you

Pace

26%

66%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:23	1:23	11:06	119 93-138	1321	176 126-182	7/4
0.25	2:50	1:27	11:35	126 123-131	1459	179 174-182	0/8
0.38	4:12	1:22	10:58	123 121-128	1349	179 178-180	1/10
0.50	5:39	1:27	11:35	132 127-138	1530	177 176-180	8/11
0.63	7:02	1:23	11:01	138 132-140	1521	178 174-180	1/3
0.75	9:00	1:58	15:46	136 127-141	2143	179 176-184	18/13
0.88	10:18	1:18	10:23	134 128-142	1390	178 176-182	3/5
1.00	11:39	1:21	10:47	146 140-152	1574	178 174-182	5/4
1.13	12:59	1:20	10:43	145 142-148	1554	177 176-178	5/4
1.25	14:23	1:24	11:09	145 142-148	1617	176 172-178	9/2
1.38	15:43	1:20	10:39	147 146-149	1565	175 172-176	1/9
1.50	17:02	1:19	10:35	148 146-151	1567	177 174-178	4/7
1.63	18:32	1:30	11:56	146 140-149	1743	170 124-182	11/6
1.75	19:55	1:23	11:04	152 147-160	1683	178 176-180	4/8
1.88	21:18	1:24	11:09	151 148-154	1685	177 176-180	3/3
2.00	22:46	1:28	11:42	150 145-156	1754	177 172-182	9/4
2.13	24:36	1:50	14:38	149 142-155	2181	178 172-182	3/10
2.25	26:00	1:24	11:16	151 150-153	1700	179 176-182	11/9
2.38	27:19	1:19	10:33	153 150-156	1615	179 176-182	11/13
2.50	28:41	1:22	10:53	153 150-156	1665	178 176-180	12/12
2.63	30:07	1:26	11:26	156 154-159	1783	177 174-180	9/11
2.75	31:28	1:21	10:50	154 148-157	1668	178 176-182	9/12
2.88	32:51	1:23	11:02	162 151-174	1787	178 176-180	14/2
3.00	34:17	1:26	11:30	160 157-163	1841	179 176-182	3/8
3.12	35:32	1:15	10:19	155 151-162	1598	180 176-184	7/7

Heart

144/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 123m, Range 38m, Flat prediction 35:39

Elevation Graph

Biggest Climbs (m)	Min/mi
11 3.9%	10:46
See your biggest climbs

Cadence

177 (184 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.0	178	3.1	35:10	11:18
Walk	0.7	125	0	15	28:31
Still	0.3	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:36	10:28	39.10%	More
800m	5:20	10:44	42.35%	More
1km	6:39	10:42	44.20%	More
Mile	10:51	10:51	45.95%	More
5k	35:22	11:23	49.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:08	10:08	49.24
5km	35:22	11:23	49.29
5M	59:46	11:57	47.67
10km	1:15:57	12:13	47.00
10M	2:08:21	12:50	45.90
Half	2:52:51	13:12	44.55
20M	4:35:37	13:47	44.06
Mara	6:11:11	14:10	43.38

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