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Sun 28th Apr 2024 at 9:56am by HappyG(rrr)

Run > General

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Time
44:10
Miles
4.07
Min/mi
10:51
Pacing
76.2%
WAVA
45.13
Stride(cm)
95
Cals
513
Cadence
156
BPM
140
%MHR
72.5
B/mi
1518
Asc(m)
59
Hillscore
3
Surface
Road

Notes & Comments

4 comments

A run. Well a walk run. 5 min walk to warm up, then 5 min run, 90s walk, a couple longer run sections because I forgot. All felt fine while running. It's next day if it goes tight. Straight into gym after, so it got stretched and rollered too, so don't know if that helps. Lovely morning. Chilly, but bright and not windy. :-)

G

1) 1mi - 11:56(11:56/mi) 115/160bpm [1373b/mi] 112cal
2) 1mi - 10:04(10:04/mi) 148/159bpm [1491b/mi] 119cal
3) 1mi - 10:57(10:57/mi) 153/168bpm [1674b/mi] 137cal
4) 1mi - 10:15(10:15/mi) 156/171bpm [1599b/mi] 133cal
5) 0.07mi - 57(13:08/mi) 155/162bpm [2036b/mi] 12cal

11:56 10:04 10:57 10:15 57

	Mark J 🇳🇿 That's the longest for a while. How was it?
	3M Stretching those legs a bit? Well done.
	HappyG(rrr) Thanks guys, trying to build it up a bit, but who knows if calf will hold up. G
	Mark J 🇳🇿 Fingers well and truly crossed for you. I hate that feeling of having some strain or muscle that always feels its on a knife edge of going.

Pin Map

0mi in 0

Pace

47%

40%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:29	2:29	19:51	87 81-94	1727	138 118-224	2/0
0.25	4:29	2:00	16:00	78 73-89	1248	127 104-134	2/1
0.38	5:49	1:20	10:41	99 74-120	1057	162 126-174	1/0
0.50	6:57	1:08	9:07	136 122-145	1239	167 164-170	1/1
0.63	8:05	1:08	9:00	149 140-157	1342	167 164-170	1/1
0.75	9:14	1:09	9:10	158 156-159	1449	168 164-170	1/2
0.88	10:38	1:24	11:15	151 135-160	1698	148 128-168	4/0
1.00	11:57	1:19	10:31	124 117-136	1304	149 132-172	3/1
1.13	13:04	1:07	8:56	149 139-153	1331	164 160-170	0/7
1.25	14:13	1:09	9:15	153 149-156	1415	167 162-178	1/6
1.38	15:38	1:25	11:17	153 151-159	1727	165 162-170	0/3
1.50	16:58	1:20	10:39	153 147-158	1630	163 128-172	3/2
1.63	18:29	1:32	12:13	131 117-147	1601	141 126-168	4/3
1.75	19:32	1:02	8:18	142 139-145	1179	165 160-172	0/5
1.88	20:45	1:14	9:49	150 142-157	1471	167 160-178	0/7
2.00	22:01	1:16	10:09	156 153-158	1585	166 160-180	0/7
2.13	23:11	1:09	9:15	156 153-159	1442	165 160-174	6/7
2.25	24:54	1:44	13:49	145 137-156	2003	145 122-176	4/3
2.38	26:08	1:14	9:49	160 155-163	1570	168 158-176	5/2
2.50	27:25	1:17	10:20	156 154-160	1612	164 162-172	6/0
2.63	28:40	1:15	9:59	157 154-160	1567	165 162-168	2/2
2.75	29:54	1:14	9:48	162 158-168	1588	169 162-178	3/3
2.88	31:44	1:50	14:43	142 125-166	2090	135 84-174	6/0
3.00	32:58	1:14	9:52	145 130-155	1430	167 162-174	1/3
3.13	34:14	1:16	10:05	158 153-164	1592	163 160-170	2/1
3.25	35:36	1:22	10:54	160 158-167	1745	162 160-166	5/1
3.38	37:03	1:27	11:38	167 158-171	1943	157 128-168	10/1
3.50	38:34	1:31	12:10	136 124-158	1655	140 122-162	4/1
3.63	39:40	1:06	8:50	151 142-159	1334	164 160-170	0/5
3.75	40:51	1:11	9:29	153 148-161	1452	163 160-166	2/1
3.88	42:04	1:12	9:38	159 156-162	1533	165 160-170	3/3
4.00	43:13	1:09	9:16	162 159-163	1500	167 162-170	3/4
4.07	44:11	58	13:17	154 143-162	2046	140 124-170	1/1

Heart

140/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 59m, Range 36m, Flat prediction 43:45

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.2%	11:12
12 3.3%	12:07
See your biggest climbs

Cadence

156 (224 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.0	166	3.4	33:36	9:53
Walk	23.5	127	0.7	10:23	15:29
Still	0.4	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	39.54%	More
800m	4:32	9:06	44.28%	More
1km	5:57	9:34	43.94%	More
Mile	9:37	9:37	46.06%	More
5k	32:16	10:23	46.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	49.24
5km	32:32	10:28	46.38
5M	55:46	11:09	44.12
10km	1:11:20	11:29	43.10
10M	2:02:17	12:14	41.59
Half	2:46:03	12:41	40.23
20M	4:28:10	13:25	39.48
Mara	6:04:08	13:54	38.77

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