Wed 1st Mar 2023 at 10:37am by northernslowcoach

Run > General

cold

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Time
49:34
Miles
4.09
Min/mi
12:07
Pacing
93.2%
WAVA
45.07
Stride(cm)
78
Cals
532
Cadence
169
BPM
146
%MHR
85.1
B/mi
1763
Asc(m)
190
Hillscore
4
Surface
Road

Notes & Comments

6 comments

4 miles on the Plan. Stopped in the village to buy milk!

Split Summary
===
1) 1m - 11:31(11:31/m) 143/156bpm [1648b/mi] 119cal 5.21/5.66mph
2) 1m - 12:15(12:15/m) 144/153bpm [1764b/mi] 129cal 4.9/5.26mph
3) 1m - 12:33(12:33/m) 150/155bpm [1882b/mi] 137cal 4.78/5.13mph
4) 1m - 12:12(12:12/m) 153/162bpm [1865b/mi] 136cal 4.92/5.61mph
5) 0.09m - 1:03(11:48/m) 151/152bpm [1783b/mi] 11cal 5.08/5.13mph

11:31 12:15 12:33 12:12 1:03

	.B. Nice miles 👍
	Diogenes 4 miles is the correct distance for today
	northernslowcoach Spot on
	Autumnleaves Well done 👏
	Mandymoo Nice running
	Rosehip Well done

Pin Map

0mi in 0

Pace

14%

44%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:24	118 84-151	1345	165 122-174	9/3
0.25	2:47	1:21	10:48	145 142-147	1567	166 164-168	0/1
0.38	4:09	1:23	11:00	147 144-149	1617	168 168-170	1/8
0.50	5:34	1:25	11:21	146 143-149	1658	167 166-168	1/9
0.63	7:07	1:33	12:21	149 143-154	1840	169 166-170	6/4
0.75	8:35	1:28	11:43	139 134-144	1630	167 166-168	8/17
0.88	10:03	1:28	11:46	150 143-155	1765	169 168-170	10/2
1.00	11:32	1:29	11:53	148 145-150	1758	170 168-172	7/16
1.13	13:00	1:28	11:41	141 138-146	1649	169 168-170	7/9
1.25	14:26	1:26	11:31	137 134-140	1577	169 168-170	6/17
1.38	16:01	1:35	12:40	142 141-145	1799	168 168-170	6/14
1.50	17:38	1:37	12:58	143 141-145	1853	169 168-172	7/15
1.63	19:07	1:29	11:50	144 140-147	1704	170 168-172	10/5
1.75	20:41	1:34	12:32	146 143-147	1829	170 168-172	17/23
1.88	22:14	1:33	12:23	149 149-152	1846	171 170-172	5/4
2.00	23:47	1:33	12:24	148 145-152	1834	171 170-176	6/3
2.13	25:17	1:30	11:59	149 147-150	1786	171 170-172	9/6
2.25	26:47	1:30	11:59	149 147-152	1786	170 168-172	6/6
2.38	28:16	1:29	11:55	151 148-154	1800	170 168-172	12/8
2.50	29:59	1:43	13:40	147 144-150	2009	169 156-172	1/9
2.63	31:36	1:37	12:57	152 148-153	1968	170 168-172	11/6
2.75	33:11	1:36	12:46	153 151-154	1953	170 168-172	14/7
2.88	34:42	1:30	12:02	149 146-154	1793	169 168-170	7/8
3.00	36:22	1:40	13:24	151 148-155	2023	169 166-172	10/13
3.13	37:58	1:36	12:50	157 155-159	2014	169 166-170	11/9
3.25	39:31	1:33	12:25	156 153-158	1936	170 166-172	10/1
3.38	41:13	1:42	13:35	159 155-162	2159	170 168-172	9/7
3.50	42:44	1:31	12:04	157 154-160	1895	171 170-172	12/11
3.63	44:15	1:32	12:13	149 146-152	1821	169 168-170	4/8
3.75	45:38	1:23	11:03	145 144-147	1603	170 168-172	4/11
3.88	47:04	1:25	11:23	147 145-152	1674	170 168-172	2/10
4.00	48:32	1:28	11:45	149 148-151	1751	171 168-172	7/6
4.09	49:35	1:03	11:54	151 150-152	1798	171 170-172	8/10

Heart

146/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 190m, Range 66m, Flat prediction 49:17

Elevation Graph

Biggest Climbs (m)	Min/mi
16 5.3%	12:34
15 11.5%	13:34
11 9.5%	13:00
See your biggest climbs

Cadence

169 (176 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	169	4.1	49:32	12:08
Walk	0.1	122	0	3	15:45

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:31	37.76%	More
800m	5:31	11:06	39.39%	More
1km	6:57	11:12	40.69%	More
Mile	11:28	11:28	42.04%	More
5k	37:43	12:08	44.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:32	10:32	45.79
5km	36:38	11:47	46.00
5M	1:01:49	12:22	44.52
10km	1:18:31	12:38	43.89
10M	2:12:31	13:15	42.87
Half	2:58:21	13:37	41.62
20M	4:44:04	14:12	41.15
Mara	6:22:19	14:36	40.51

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