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Mon 3rd Jun 2019 at 7:00pm by larkim

Run > Warm Up
  • Time
    15:42
  • Miles
    1.99
  • Min/mi
    7:53
  • Pacing
    93.9%
  • WAVA
    56.36
  • Stride(cm)
    114
  • Cals
    834
  • Cadence
    179
  • BPM
    134
  • %MHR
    73.1
  • B/mi
    1055
  • Asc(m)
    159
  • Surface
    Road

Notes & Comments

Day 1 of the 18 week P&D

A bit warm but breezy, found the final half mile tough, probably exceeded what should be tempo pace. Delamere parkrun PB still in the legs too I think.

Split Summary
===
1) 1m - 8:07(8:07/m) 133/143bpm 97cal 7.39/8.06mph
2) 1m - 7:41(7:41/m) 139/151bpm 95cal 7.81/9.46mph
3) 1m - 6:24(6:24/m) 163/171bpm 100cal 9.37/10.02mph
4) 1m - 6:30(6:30/m) 167/171bpm 105cal 9.23/9.73mph
5) 1m - 6:28(6:28/m) 171/174bpm 107cal 9.28/9.98mph
6) 1m - 6:27(6:27/m) 172/175bpm 106cal 9.31/9.85mph
7) 1m - 8:27(8:27/m) 162/174bpm 124cal 7.1/9.06mph
8) 1m - 8:30(8:30/m) 154/161bpm 99cal 7.06/7.24mph
9) 0.01m - 9(9:56/m) 149/149bpm 1cal 6.04/7.14mph
8:07 7:41 6:24 6:30 6:28 6:27 8:27 8:30 9

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 32 32 8:37 96 72-117 827 174 168-176 0/0
0.13 1:04 32 8:30 124 119-128 1054 176 176-178 2/0
0.19 1:36 32 8:32 133 129-136 1136 176 174-176 2/0
0.25 2:09 33 8:42 134 133-136 1166 176 174-178 2/1
0.31 2:40 31 8:14 134 134-135 1103 178 176-178 0/1
0.38 3:11 32 8:25 134 132-135 1129 178 176-180 0/1
0.44 3:40 29 7:44 137 135-139 1060 181 180-182 1/1
0.50 4:07 27 7:14 138 137-138 999 180 180-182 0/1
0.56 4:36 28 7:33 137 136-137 1034 180 178-180 0/2
0.63 5:06 30 7:56 136 135-138 1078 179 176-180 0/1
0.69 5:34 29 7:39 137 135-138 1047 179 178-180 0/3
0.75 6:03 29 7:48 135 132-138 1053 180 178-182 0/3
0.81 6:33 29 7:51 136 135-138 1067 181 180-182 1/1
0.88 7:02 29 7:44 140 139-142 1082 180 180-182 0/1
0.94 7:31 30 7:54 142 141-142 1121 181 180-182 1/0
1.00 8:07 35 9:22 139 137-140 1302 179 176-180 1/0
1.06 8:36 29 7:49 141 140-141 1103 181 178-184 2/1
1.13 9:06 30 7:59 143 141-144 1143 179 176-180 2/1
1.19 9:34 28 7:31 139 136-142 1045 176 174-178 0/4
1.25 10:01 27 7:13 135 132-138 973 178 178-178 0/5
1.31 10:29 28 7:22 129 126-132 951 175 172-176 1/3
1.38 10:58 29 7:47 127 125-130 989 178 174-180 0/5
1.44 11:27 29 7:44 132 130-134 1022 179 178-180 0/5
1.50 11:57 30 7:55 136 135-137 1077 178 174-180 2/1
1.56 12:27 30 8:02 140 136-143 1125 181 180-184 2/1
1.63 12:57 30 8:05 144 143-145 1164 180 178-182 3/1
1.69 13:25 28 7:25 143 142-144 1060 178 176-180 0/2
1.75 13:51 26 6:57 138 136-141 959 178 178-178 0/6
1.81 14:20 29 7:50 137 135-139 1074 181 180-182 1/1
1.88 14:51 31 8:16 143 140-146 1182 182 180-184 1/0
1.94 15:20 29 7:43 144 143-146 1111 180 180-182 0/1
1.99 15:42 22 7:09 148 145-150 1057 185 182-186 1/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    157 avge / 175 max Delete HR Trace

  • Cadence Distribution

    179 avge / 186 max Stride Length: 114cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:27 43.40% More
    800m 3:48 7:38 49.30% More
    1km 4:43 7:36 51.75% More
    Mile 7:40 7:40 54.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:34 7:34 55.01
    5km 25:11 8:06 56.22
    5M 41:41 8:20 55.24
    10km 52:29 8:27 54.76
    10M 1:26:55 8:42 54.62
    Half 1:55:43 8:50 53.84
    20M 3:01:13 9:04 54.48
    Mara 4:01:17 9:13 54.56
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